SOCCER

SOCCER IS A DEMANDING GAME

• 100 to 130 yard field with a ball that weighs at least 14 oz
• No fewer than 7 players with two 45 minute halves
• Kick off is used to start the game
• Goal is scored when whole ball crosses goal line

POSITIONS

• Goalie: only player allowed to touch the ball with hands
• Defenders: play in front of goalie and help defend goal
• Midfield: run more than any other players and use dribbling and passing
• Forwards: score the most and use dribbling and shooting

SOCCER PLAYERS HAVE EXCELLENT ENDURANCE

• Strength training plays a major role for soccer players
• Most common injury is ankle sprains
• Other common injuries are pulled groin, Achilles tendinitis, hamstring injury
• Muscle cramps, calf injuries, shin splints, and runners knee
• Torn knee cartilage (ACL, PCL, MCL, LCL)

TRAINING

• Most soccer players favor one leg more than the other
• Strength training helps to correct these muscle imbalances
• Which help cut down injuries.
• Core training is very important to prevent injuries
• Any twist, turn, start, and stop is supported by your core

IN SEASON TRAINING

• During the early part of the season you want to do light endurance
• Usually 3 times a week with strength training and stretching
• Come mid season you want 3 intense days of endurance with strength training and stretching

OFF SEASON IS VERY IMPORTANT

• Important for physical recooperation
• Minimize loss in strength and conditioning built up
• Focus on light aerobic endurance training and some resistance training
• Try to avoid too much running. Try cycling or row machines

WORSE THING YOU CAN DO IS NOTHING

• Soccer places uneven demands on the body
• During off season you want to rebalance the body
• Need to balance flexors and extensors to limit injury
• Known for over developed quads so hamstring injuries are common
• Off season can be used to develop your hamstrings also

OFF SEASON TRAINING

• First you want to stabilize the body
• Then you want to build strength with resistance training
• Core, hamstrings/hip extensors, lower back, functional strength
• Then you can convert that strength into soccer specific strength
• At that point plyo and circuit training should take place of the weight room

CLIENT PROGRAM

• Monday: interval training with twists and turns, sprints, with a ball, soccer functional
• Tuesday: plyometrics and sprints. Stairs, agility ladders, box jumps short sprints
• Wednesday: weights and flexibility. Squats, lunges, step ups, duck unders, groiners
• Thursday: interval with sprints
• Friday and Sunday recover and Saturday game.

SOURCES

• Www.worldsoccer.about.com
• Www.performancetrainingsystems.net
• Www.elitesoccerpower.com