Elite Beat
Soccer Fitness Training - a Guide
By the time a player has run up and down the soccer field a few times, it becomes clear that to play at his optimum level, a high level of fitness is needed. But what sort of fitness is essential to play at an elite level of soccer? The simplest way to find the answer to this question is to analyse the top level players in the game, and consider their physical skills and fitness.
Before starting a soccer fitness training programme, however, you need to work out where you are now - you need a beginning benchmark. This is probably best done before the season is underway, but it's not obligatory. You then need to revisit the testing regularly, perhaps both mid-season as well as at the end of the season, to monitor your progress. This can either be a way to give yourself positive feedback by highlighting your progress, or a reason to improve your fitness programme if progress is insufficient.
The other advantage of doing some preliminary fitness testing is that it gives you an idea of what areas are your strengths, and which need more work. Taking a good look at the game's best players, it becomes clear that there are 4 main areas that combine to provide peak physical fitness for soccer :
- Speed & Agility
- Endurance
- Strength
- Flexibility
By watching top level players, it becomes obvious that agility and speed are very helpful features in the game of soccer. Soccer seems to be quicker than ever nowadays, so you need to keep up. While top soccer players don't really need to be able to compete in the Olympics, there's no doubt that being quick off the mark gives them a competitive edge.
Soccer games are definitely not short - and if you're on the field for a considerable part of a match, then endurance, or stamina, is vital. Top players may be taken off the field to rest when things are going well, but in a tough game the coach is going to want them out on the pitch for as much of the game as possible - and he doesn't want them winded and struggling to play. So it's important to develop a good aerobic base to your soccer fitness training.
Strength is another key element in total soccer fitness. Bulking up with big muscles is not going to help you, because it may interfere with your agility and sprinting capacity. In this area it's more important to work on the strength elements that are specifically required for soccer. So working on your leg muscles is likely to be beneficial. The quadriceps is certainly a muscle that is well developed in top players, so it's a good idea to focus on strengthening these and the opposing hamstring muscle group.
In closing, one of the beauties of soccer is the fast changes of direction. This requires a great deal of flexibility, and improving your range of motion will certainly be helpful in your soccer fitness training. It doesn't just improve your soccer game, either - greater flexibility can help prevent injuries.
If all of this sounds a little overwhelming, don't panic! Total Soccer Fitness is a great resource to help you plan your soccer fitness training to ensure you cover all the major areas required.
Suggested preliminary fitness testing :
- Timing yourself over a standard spring distance from a standing start will give you a base measurement for your speed and agility. Generally it's best to run 3 or 4 times, and take the average time. Make sure you rest between sprints.
- Running a set distance or for a specified period of time is a good way to determine a base measurement for endurance.
- You can obtain a base measurement of your strength by performing leg presses in the gym.
- Measuring flexibility is usually done by either a groin flexibility test, modified sit and reach or a rotation test.
To discover more about soccer fitness training, check out my site http://www.infoaboutsoccer.com
Elite Beat Crew @ OHS Talent Show 2010
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