By: Kirby

Kirby — Wed, 13 Jan 2010 12:02:47 +0000

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

Comments on: I Need A Good Soccer Workout/fitness Plan?

By: Kirby