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Soccer strength and conditioning – what you need to know

Filed under: Soccer Fitness by: Soccer

Soccer strength and conditioning – what you need to know

Soccer strength and conditioning – what you need to know

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Home Page > Sports and Fitness > Soccer > Soccer strength and conditioning – what you need to know

Soccer strength and conditioning – what you need to know

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Posted: Jul 09, 2009 |Comments: 0
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Soccer strength and conditioning – what you need to know

By: Rupert Trubshaw

About the Author

Rupert Trubshaw is a freelance journalist, writer and on-line marketeer

(ArticlesBase SC #1025221)

Article Source: http://www.articlesbase.com/ – Soccer strength and conditioning – what you need to know

A soccer strength and conditioning programme is essential as it’s one of the most demanding sports out there. There are some basics to getting the right exercise regime that will benefit your game.

Did you know in a soccer game the average player covers anything up to 12km during a match, that is more than seven miles! Some of that time you will be sprinting, other times just walking. That means that interval training, with work followed by rest, is a good part of your soccer strength and conditoning regime.

There is also one more thing you might be surprised to know – weight training might not help your soccer strength and conditioning workouts. If you are doing the standard three repititions of ten, you might be getting more muscular – but it could well be at the expense of stamina and recovery – that is not going to work to your benefit for the last twenty minutes of a match. It may also limit your flexibility.

Getting a complete soccer strength and conditioning work is difficult, as you need both upper and lower body work to compete for the ball in the air, to get power when you jump and to hold off players.

The best answer is probably some form of circuit training, ideally involving replicating some common soccer movements.

For the best in time efficient soccer fitness programmes strength training and conditioning offers you some great secrets, while it is well worth finding out how the two for two rule can transform your strength and conditioning workouts for the better!

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Rupert Trubshaw -
About the Author:

Rupert Trubshaw is a freelance journalist, writer and on-line marketeer

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Soccer Strength Part II

Filed under: Soccer Fitness by: Soccer

Soccer Strength Part II

Soccer Strength Part II

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Home Page > Sports and Fitness > Soccer > Soccer Strength Part II

Soccer Strength Part II

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Posted: Aug 04, 2010 |Comments: 0

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Soccer Strength Part II

By: Mark

About the Author

This article was taken from http://www.champions-soccertraining.com/index.html

For the best in Soccer training, go to

http://www.champions-soccertraining.com/index.html

(ArticlesBase SC #2961506)

Article Source: http://www.articlesbase.com/ – Soccer Strength Part II

Soccer Strength: why is it so important?

Soccer Speed, Power/Explosiveness, Agility, Quickness and Endurance. All of those are clearly very important for the sport of soccer. So how exactly do we tweak our soccer training for this? Agility training drills? Speed training drills? To improve soccer speed you gotta focus on speed drills, right? Right?!

This kind of training will only take you so far… And then what?! The answer is this: improve soccer strength.

There are several physical sectors, or characteristics, that are important for soccer training and performance. We will quickly cover each one of them here -more detail on their own seperate pages- and then dive right into our main subject : Strength for Soccer, or “Soccer Strength”.

• Strength: We have different strength-qualities, which are listed and explained below.

• Energy Sytems: These are basically the different types of fuel the body can run on, at different levels of performance. Read more…

• Energy Sytems Training: EST, or Energy Sytem Training is Soccer-Specific Endurance Training. This definitely warrants its own site, find it here…

• Prime Movers: The Prime-Movers/Prime-Biokinetic Chains are the “chains of muscle groups” that are mainly used in soccer.

• Speed: And finally! Speed-Work, aka Sprinting, which again is discussed in it’s very own section. All about Speed Training for Soccer…

We will briefly discuss the different strength-qualities here and then right away focus on those important for soccer. On each of the qualities we will first determine which ones are emphasized in the sport of soccer, and are thus to be prioritzed in soccer strength training. Emphasis on, say, a given strength-quality or two does not mean that others are not trained or used at all, but simply this: they are predominantly used above others. Or at least they are the desired end-result of all soccer training efforts.

Strength Qualities:

• Relative Strength: Strength relative to lean body-mass

• Power/Speed-Strength, with it’s three sub-categories: Starting-, Explosive- and Reactive-Strength(read: Plyometrics)

• Power Endurance(Speed-Strength Endurance): The ability to be powerful repeatedly and/or with incomplete rest

• Functional Hypertrophy: Muscle-mass in the right places that delivers

• Hypertrophy: Muscle-mass

• Strength Endurance: The ability to go heavy for long

• Optimal Strength: As in a additional improvement would not further increase soccer performance. At that point you focus more on speed and speed-strength

And now let’s cut to the chase: The strength-qualities emphasized/predominantly utilized in soccer are… Power, read:Speed-Strength and Power-Endurance. We will shortly go into further detail on those…

Individuality needs to be addressed. We do this by paying attention to the following:

• 1-RM/Working-Weight:You max in the major lifts and the weight you handle for each exercise

• Position: A Soccer Goalie trains QUITE different to a Soccer Midfielder

• Training-Age: A beginner does not do the same things an advanced strength trainee does

• Flexibility: Too stiff to do certain exercises? That needs to be fixed right away, and in the meantime we use alternative methods that can be used safely.

• History of Injuries/Medical Clearance/Rehab: Very important. What if the player is diabetic? Has some heart-troubles? You want to know about those. A bad lower back? An injured knee? These might require rehab first and foremost… you get the idea.

• Strength Levels: There is Optimal Strength for Soccer, which -once achieved- does not need to be improved further.

• Bodyweight: Plenty of muscle mass? Don’t want to get too heavy. Here we would concentrate more on relative strength, power and speed-work

• Obesity: Body-Fat to burn? It’s amazing how many soccer players are actually overweight and could well afford to drop some fat. This is something you preferably fix first of all. In english: if you’re fat your speed and overall soccer performance will suffer, not to mention your health

Once you have built up all the soccer strength and power you possibly could in the off- and pre-season, it’s only prudent to keep up your strength-and power-levels with professional maintenance training.

Back to Part I

Or click here for Soccer Speed

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Mark -
About the Author:

This article was taken from http://www.champions-soccertraining.com/index.html

For the best in Soccer training, go to

http://www.champions-soccertraining.com/index.html

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soccer strength, soccer training, soccer fitness, soccer speed, soccer, football

The Truth About Strength Training for Soccer Athletes

Filed under: Soccer Fitness by: Soccer

The Truth About Strength Training for Soccer Athletes

Soccer-specific strength and fitness training for soccer players is a hotly debated topic. Off season strength training for soccer athletes has been the source of debate for many years and it still inharmonious. The first question to be addressed is whether there really is an off season for top flight soccer players? At any level? Male or female? In my opinion the answer is no!

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10

Strength Training For Kids: Training The Young Athlete

Filed under: Soccer Fitness by: Soccer

If your child lacks strength in kids soccer he or she can make it up by building strength, power and speed away from the soccer field. The great thing is that a child as young as eight years old can start a properly supervised strength training program. One fun way for kids to get a strength training workout is by having a wheelbarrow race. Have the kids lie flat on their stomachs with their legs straight. An adult will then pick up the kids ankles and hold the ankles the same way they would hold a wheelbarrow. The kids will then straighten their arms lifting themselves off the ground as they would with a pushup. From there, the race begins.

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When we talk about exercise routines for children we must not get them confused with the strict routines that adults follow. Children’s exercise routines should be fun, flexible and enjoyable, not the three or four gym visits per week type routines. As children are still growing, certain types of exercise may be harmful to them at a younger age.

We all want our young athlete to be as successful on the field as possible. Coaches spend a great deal of time with young athletes on skills and drills. Parents enroll children in speed and agility camps and provide private instruction hoping to develop a better player. While skills and drills and sport specific instruction may make the player more proficient kicking a soccer ball or throwing a baseball.

Works other skills required that will improve your football game. All this said, why not work some specific drills that will improve your game quickly so that your kid can continue being a kid? Just remember make sure it is fun. He is doing this while playing another sport, so it can’t feel like another practice. It has to feel like a game if you want him to do it on his own.

Schools recognize the need for kids fitness training and offer activities such as football, baseball, volleyball, soccer, and golf as a way to get them involved with sports and fitness. These activities also require traveling if the kids are performing in sport activities. The children learn responsibly, fitness, and how to eat healthy. They also learn about things in life other than video games, drugs, and drinking.

Set aside your pride and let the professionals take over if you want what is best for your kid. I have been training kids and youth athletes for a long time and have seen too many problems with kids getting injured, misinformed, or burned-out due to receiving incompetent instruction from an unqualified adult. Too many problems like childhood obesity and youth onset diabetes are piling up in this country.

The same goes for off-ice training. The importance of off-ice training for the development of an ice-hockey player is irrefutable. If your child does not practice off-ice properly, with drills matching his or her age and progress, your child’s game will suffer during the season – and later in life. Your child needs personal guidance in order to practice correctly off the ice.

By: Andrew Carl

Article Directory: http://www.articledashboard.com

Read About Weight Lifting Also About Health and Fitness Tips and Fitness Training Program

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21

Lara Showed His Strength in Carrying a Weak Side

Filed under: Soccer Fitness by: Soccer

The last 30 years have produced plenty of wonderful batting but, perhaps, only two truly great innings that were remarkable not only for their batsmanship, but also their timing and effect.

The second-best innings was by Ian Botham in 1981 when he plundered 149 not out off Australia at Headingley and set up that dizzying Tuesday when, for an unlikely morning, Bob Willis was the greatest bowler to have played the game. It transformed a series. The England team captained by Ian Botham had lost the first Test and were adrift. Mike Brearley was reinstated and Botham, freed from the shackles of captaincy, enjoyed the most lustrous period of a golden career. England won three consecutive victories and Botham played a major part in each one.

The best innings, however, was the 153 not out scored by Brian Lara in Barbados in 1999, also against Australia. It won a match that had seemed beyond reach when the West Indies were 98 for six in reply to Australia’s first innings 490. It helped take his team from 105 for five in the second innings to their match-winning score of 311 for nine. This a team that after a pay dispute had been drubbed, in one of the grudge matches in world cricket, 5-0 away in South Africa and then been dismissed for 51 against Australia in the first Test. Only for Lara to level the series with 213 in the second Test – an innings Wisden described as follows: ‘On one fantastic, sunny, windy, Sunday, Lara seduced the people of a bankrupt nation, resurrected his career as a batsman of rare gifts, and reignited cricket throughout the Caribbean.’ Tony Cozier reckoned the double hundred to be the most significant innings ever played by a West Indian.

A fortnight later Lara topped it. He and Jimmy Adams put on 133 to bring their side within 70 of victory. It was unforgettable: the three boundaries he hit off Stuart MacGill’s first over; the six off Shane Warne on to the roof of the Greenidge and Haynes stand. Having spent 47 balls to reach double figures, he moved on to his century in another 121 balls. This feat was achieved under almost unimaginable pressure with the grace that was the hallmark of his batting. One left-hander taking on the might of Australia.

Just before lunch Lara ducked into a bouncer from Glenn McGrath, at the height of his powers, and got up to take a leg-bye. He took his team to the cusp of victory only for McGrath to dismiss Adams, Ridley Jacobs and Nehemiah Perry in quick succession. So close.

Curtly Ambrose strode out to bat while the huge speakers in the Greenidge and Haynes stand blared out: ‘Don’t worry about a thing, every little thing’s going to be all right.’ Nice thought. Together, remarkably, they advanced to within a shot of victory. Lara’s genius was evident not only in what he did on strike, but in how he conspired to keep it. He was, like Botham, not a great captain, but he was a fine team man.

With six needed, Ambrose was out, and out came Courtney Walsh – a man with a record 32 Test ducks to his name. Walsh survived and with a crunching drive through extra cover Lara completed the victory. He had scored 153; no one else got past 38.

‘From the cruel crucifixion, to the renowned resurrection, to the astonishing ascension,’ wrote Haydn Gill in the Barbados Nation. ‘It will go down in the history books as one of the most spirited-ever revivals, the victory coming from the depths of despair.’

‘Irrefutably, his undefeated 153 was the hand of a genius,’ was the Wisden verdict. ‘Exhibiting the new awareness and maturity he discovered in Jamaica, he brilliantly orchestrated the conclusion to an unforgettable match. He guided his men to victory as though leading the infirm through a maze.’

Two wonderful innings from two wonderful cricketers, but the difference lay in the opposition. Botham performed his heroics against a tepid Australia (Dyson, Wood, T Chappell, Hughes, Yallop, Border, Marsh, Bright, Lawson, Lillee, Alderman) featuring a couple of greats past their best and Hughes, rather than Border, was captain. Lara, on the other hand, performed his heroics against Slater, Elliott, Langer, M Waugh, S Waugh, Ponting, Healy, Warne, Gillespie, MacGill, McGrath – arguably the greatest team of all time.

That is what separates Lara from even Sachin Tendulkar and Ricky Ponting. He has scored the most runs in a first-class innings (501 not out for Warwickshire v Durham); the most runs in a Test innings (400 against England); the most runs in Test cricket (11,953); the most runs in a Test over (28 off South Africa’s Robin Peterson). He has done all that when the going was easy. But when it was tough, and it was usually tough, he has also delivered.

As Ponting, who has benefited from being surrounded by good players, said: ‘The thing a lot of people don’t think much about with Brian Lara, is that he’s basically had the weight of that whole team on his shoulders for the best part of 10 years now and had to carry their batting and win them games almost by himself. That sort of pressure going into every game, for him to be able to stand up and perform is something that should never be overlooked.’

He has been criticised for his captaincy but, to use the language of Wisden, the team he has had to lead has been very infirm and the maze very convoluted. The fast bowlers have gone and the politics and the lure of NBA basketball have made life for a West Indies captain most wearisome. ‘The English have a soft spot for narratives of decline,’ wrote Robert Winder, ‘but it might be misleading to wonder, in the case of West Indian cricket, how far the mighty have fallen. The real surprise is that the team rose so high, that such a small and poor archipelago should have produced as many superlative sides as they did.’

As with West Indies cricket, so with Brian Lara. The notable thing is not that the production line ran dry, but that it should have been maintained for long enough to produce a talent as superlative as Lara. Yesterday, he appeared for a final time, once again in Barbados. England, quite rightly, lined up in a guard of honour. Lara doffed his helmet. The whole ground was on its feet. A meaningless match rendered memorable by the presence of one of the most vital batsman the game has witnessed.

There was a trademark cover drive off Andrew Flintoff and then Lara was run out by Marlon Samuels. At the very end, a man who throughout his career had done so much to mask the deficiencies of his team had been undone by the foible of a team-mate. It was sad, but it was apt.

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Soccer Fitness 101

Soccer strength and conditioning – what you need to know

Soccer Strength Part II

The Truth About Strength Training for Soccer Athletes

Strength Training For Kids: Training The Young Athlete

Lara Showed His Strength in Carrying a Weak Side

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