Soccer is a very, very physical sport, which requires every soccer player to follow a strict workout program and diet. Professional players have hundreds of people, that work and help them with his/her physical preparation. There are cooks, doctors ,trainers and masseuses that all work together to keep the player fit and ready for the next game. If you want to improve your game, you need to workout hard, eat right and rest smart.
Soccer players spend most of the game running up and down the pitch. Quick change of direction, sprinting and covering the ball with the body are very important part of the game.
Make sure you train at least four days a week off the pitch. Experts call the interval training “an efficient soccer training method”. Interval training is a training, that involves series of low to high intense exercises. If you will run 2 miles on the treadmill you can separate those 2 miles in four parts. High intensity part – you run in high speed for half a mile. Low intensity part – you walk for half a mile. This training method will give you the endurance your body needs for a long soccer game.
Plyometric training is another great training method, which should be implemented in your workout program. Plyometric training is simply known as jump training. Unlike an exercise such as bench press, plyometric training is characterized by quick, powerful movements followed by rapid shortening of the muscle. Exercises that involve explosive jumping, skipping, hopping, and throwing can be considered plyometric. Plyometric exercises will improve agility, power and flexibility.
A great workout day could be mix between the Plyometric and the Interval training. In example you can perform three cycles of the circuit, spending 60 seconds on each exercise, with a 30 – second rest period in between. The exercises include squat jumps, lunges, bicycle crunches, push-ups, broad jumps, bench dips, and bicycle jumps.
Stretching is another crucial moment of every soccer player workout program. You will need to stretch two times a week. Repeat each stretch exercise at least 3 times. Hold each exercise for 15-30 sec. Click here for great stretch exercise routine you can do at home. Stretching will prevent injuries on the field, and you will be able to hit better volleys and bicycle kicks.
Weight training is another crucial part of your soccer workout program. You should incorporate a weight training program that includes 3 to 4 sets of 10 repetitions. You need to weight train for one to two times a week for tone and strength. Don’t underestimate the need to train your upper body. You will need upper body strength for some of the body challenges, which are a huge part of the game. Some of the exercises that are great for your soccer workout program are – leg presses, toe raises, leg curls, leg extensions, bench presses, sit ups, triceps extensions, lat pulls, military pulls, side-ups, dips and lower trunk curls. Make sure you train your ab and lower back to ensure a great performance for your next game.
The rest is important part of every sport. Make sure that you get enough sleep, eat healthy food reach on fruits and vegetables, and you will be on the right path to success.