ok, so i am an overweight american teen ( i weigh 215 and i am 5-7)
and i am trying to get healthy
So i joined the Soccer team
i am playing Defender,
and our coach doenst really know what he is doing.
so if you have any suggestions on how i could workout
and eat,
and maybe how to better play my possition
that would be wonderful thanks
They say a defender runs about 3 miles in an average soccer game. I would say starting a running program is the best thing you can do. Endurance is a major strength in a soccer player. Try to run between 3-7 miles for each of your runs. I would also try to incorporate a lot of core strength workouts, and some upper body weight work to help balance out the routine.
As for diet- don’t restrict your calories all that much- you need your energy, and you’re young too. Try to select better foods rather than restrict yourself. No fast food, no high sugar food- lots of complex carbs, whole grains, veggies, fruits, and lean protein like chicken and nuts. Of course, drink lots of water during the day and a sports drink at practice.
(The above poster must cut & paste that answer for EVERY question– you obviously weren’t asking about losing weight!)
Tags: Good, Need, Plan, Soccer, Workout/fitness
January 13th, 2010 at 12:02 pm
cut out all junk food
all fake juices/sugar drinks/alcohol
all processed foods like white bread/pasta/rice
eat 5-7 small meals a day of:
lean protein (chicken tuna etc)
vegetables (especially cauliflower broccoli (they are anti estrogenic – reduce fat storage)
fruits
good fats (nuts/olive oil/avocado etc)
whole wheat /whole grain/organic oatmeal bread (processed cereals dont count)
3-4 liters of water a day
small, regular meals keep blood sugar levels steady so you dont go into fat storage mode and reduces hunger
theres alot more info to be found on bodybuilding websites
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as for fitness, youll want to lose weight first
weight train + high intensity interval training
find a weight training program on http://www.bodybuilding.com and a HIIT lesson there as well
muscles raise metabolism, as does HIIT
HIIT also makes your heart stronger
once youre more capable, move on to plyometrics
they increase power and speed for kicking/sprinting/jumping
search for exercises as there are too many to name
of course youll want to learn how to defend better, but im a striker so…heres my limited knowledge:
dont back away from a guy coming at you
if he does come close to you, either angle yourself to shift him to the side or intercept if you can – dont try if you cant hell blow past you
if he get past you…chase
i think the most important thing is to watch his movement to figure out where hes headed so you can win possession/intercept the ball. its a combination of head, body, feet movement and takes time to develop the sense for it
dont do stuff like pass back to the goalie when theres an opponent close by or kick the ball to the middle of your own side
offensively its your job to support the mid fielders. eg, if a mid fielder has the ball you and someone else should form a triangle with the guy so he can pass
the goalie can also pass to defenders to let them take it up
on corner kicks youre either taking a post or staying between ur man and the goal
stop the opponent, pass it up to mids, wholl cross/pass to us strikers