Soccer Conditioning
Soccer is a game that requires a blend of endurance,
strength, power, flexibility, and exceptional body control. Transferring
from an in air header to back to a passing option down the field is
not an easy task that requires a multitude of body movements. Given
that there are so many elements to the game it is important to look
at the big picture and not to focus solely on one facet. Creating a
balance within a given time frame to create a better all around player
is the ultimate goal. Champion Sports Training has developed a training
system consisting of essential elements to be addressed in each training
session as well as accessory training elements which will be incorporated
during a more limited accessory training time in each session. Accessory
elements will be addressed depending on athlete/team strengths and
weaknesses, in a rotating manner for completeness or interwoven into
essential component activities.
Essential Training Elements have
been identified as:
1. Core strength and stability. Emphasizing
abdominal and low back stability/control as well as unstable
surface training along with resisted and explosive training.
2. Leg and Hip rotational strength
and stability. Hip and leg rotational movement, and explosiveness
are key elements in change of direction and striking a ball.
Dynamic strengthening as well as explosive activities are emphasized.
3. Endurance. During a 90
minute game endurance becomes extremely important. The goal is
to be as effective at the beginning of the game as at the end.
This can be accomplished by traditional endurance activities
(e.g. 2 mile run) as well as game play and practices structured
with minimal breaks or stoppages.
4. Speed. Speed is emphasized
from a sport related activity such as landing from a header then
doing a 20 yard sprint. Running a straight sprint from a set
position rarely ever happens in this sport.
Accessory Training Elements include:
1. Ankle strength/reactivity. Ankle
strength and neuromuscular reactivity are emphasized using strength
training and unstable surface exercises considering the importance
of push off while changing direction and the ability to keep
the ankle locked while striking a ball. This will also help to
reduce injury giving the athlete the ability to react to an unstable
surface such as landing on an opponent’s foot.
2. Foot Speed and agility. Emphasizing
foot quickness, deceleration, directional change and body control
to enhance ball skills and the ability to set the foot quickly
for a timely pass or shot. Use of the agility ladder and cone
drills.
3. Balance. The majority of
the functional moves in this game are completed with one or no
feet in contact with the ground. Maintaining balance while passing,
shooting, trapping, and after landing are essential to success.
Unstable surfaces can be used while performing sport related
activities. (e.g. Bosu ball volley)
4. Flexibility. Flexibility
is and important element to gain the most power out of your muscles.
The more elastic the muscles the more range of motion and power
that can be generated.
| Sample individual Training
Session Structure |
| 5-10 minutes |
Soccer Dynamic Warm up |
| 10-15 minutes |
Core Training |
| 10-15 minutes |
Leg + Hip strength and stability |
| 10-15 minutes |
Speed and polymeric training |
| 10-15 minutes |
Endurance training |
| 10-15 minutes |
Accessory Training |
| 5-10 minutes |
Soccer dynamic cool down. |
Visit the Champion Sports Training Soccer Store for Products
to use with these drills!
For additional information or questions, please email at contact@championsportstraining.com or
call 865-454-2876.
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