Ok, i tryout for a team and didnt make it. But i have 2 other teams i can tryout for and varsity.. I don’t think im fit enough for soccer.. havent played in at least 3 years.i get tired easily and breath a little harder. i dont have asthma or any problem with respitory.. just need to increase oxygen intake, endurance, and maybe work on juggling.. my passing, shooting, dribbiling, and tackling are all ok. just get tired after a while. i run 3 times a week on the threadmill for at least 3 miles.
After reading all that information about the different exercises for soccer players, you’re probably wondering how you can combine them into a routine for yourself. Well, if you are, then read on and take a look at some of the examples listed below. But remember, don’t be afraid to make modifications to your regimen. Each player is different! And if you have questions, consult a coach or trainer. Good luck!
You can modify this schedule to what fits you best, as long as you incorporate all of these elements frequently. But it’s a good idea to avoid strength training your legs every day so that they have a chance to recover and rebuild the muscle fibers. On the days you’re not doing plyometrics, you can still weight train, but focus on the upper body. As for what and how much to work, try this workout, three sets each.
Day 1–> Stretching–> Sprints –> Plyometrics –> Weights (lower) –> Ball work –> Stretching
Day 2 –> Stretching –> Balance –> Shuttle run –> Sit-ups –> Pushups –> Weights (upper) –> Stretching
Day 3 –> Stretching –> Distance run –> Sprints –> Ball work –> Stretching
Day 4 –> Stretching –> Shuttle run –> Sit-ups –> Pushups –> Plyometrics –> Weights (lower) –> Stretching
Day 5 –> Stretching –> Balance –> Weights (upper) –> Distance run –> Sprint –> Ball work –> Stretching
Day 6–> Stretching –> Shuttle run –> Sit-ups –> Pushups –> Weights (optional) –> Stretching
Day 7–> Off
Upper body: Benchpress –> pec-fly/butterfly –> incline press –> lat pulldown –> compound row –> tricep extensions (cables or dumbbells) –> dips –> bicep curls –> concentration curls
Lower body: squats or leg press –> leg extension –> leg curls –> lunges –> abs –> calf raises
Also, you shouldn’t do plyometrics on a day you do long distance running. You don’t want to overexert your legs and possibly injure yourself. If the routine above gets boring, switch it up a bit to what best fits your body.
Balance exercises can easily be added to your training. Since most of these tend not to require a lot of physical strength and endurance, do them on a less strenuous day, or at a time of day when you feel your legs can handle them (preferably the morning).
TIP: You can never do enough ball work! Make sure to get plenty of this in your daily routines, whether it’s through regularly scheduled practice or by working it further into your training regimen.
As for confidence, this is a common problem, that I’ve had as well. You are taking this too seriously no matter if you want to become a professional or not. You cannot take it too serious thats when negative thoughts enter your head. Enjoy the game like you said you do, when you become nervous you will realize that you dont want to play at that moment, just play up to your ability dont try to do anything extra thats what will kill you. Competitive soccer suits any skill level. Losing focus is one of the last things you want to lose. Well i dont know if you do but try not to practice by yourself because thats when you will learn your mistakes and it wont leave your head if your with your friends ask for help when you make a mistake they will help you, or a coach if hes nearby. Dont get me wrong you should practice by yourself but try to keep it at physical practice(running, working out). If your going to practice drills with the ball make sure your not alone it will help you much more when game time comes.
Tags: Fitness, Improve, Soccer
December 5th, 2009 at 2:36 am
Quit the treadmill running unless your a) burning off extra fat or b) seriously out of shape.
Football, or soccer as you call it, isnt about running at a constant speed for 90 minutes, it involves a series of walks, jogs, sprints, changes of direction, jumps, pivots etc. So you are doing the wrong type of fitness. Instead go down to your nearest park and practice a series of 50-100m sprints and do about 6 of them with 30sec rest in between each one. It is a lot more effective and you will see much improved results
December 6th, 2009 at 8:36 pm
That sucks that you didn’t make the first team you tried out for.
All you can really do is to keep running and working on your ball skills. Definitely work on your juggling! Juggling will help with your dribbling and first touch! The passing, shooting, and tackling? Find a buddy to work with, or even a wall or any other flat surface. So, pretty much what I am saying is: PRACTICE, PRACTICE, PRACTICE! You are three years behind, it’s time to play some catch-up!
Getting fit isn’t a quick fix. It will take time and hard work. Another thing I would recommend is don’t just run on a treadmill, try to get outdoors and run in the fresh air. It is a lot different from a treadmill.
Good luck with the other teams!
December 8th, 2009 at 1:39 pm
sprints are the best workout for your cardio. the more you do sprints, the fitter you get and it gives you endurance, and increased oxygen intake. mix it up, do long distance sprints (100 yds), short distance (50,18, 6 yards) and remember to work on your breathing techqniue. make sure you inhale thru your nose and exhale thru your mouth, that will help you a lot. long distance is great too, but sprints gives you the best results quickly and its a very effective workout.