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Soccer Conditioning
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Although some people believe that great soccer players are great
straight out of the womb, most would agree that a great soccer player
is the result of many years of hard work and soccer conditioning.
Although these soccer conditioning drills may not make you and
your team the best in the world right off the bat, they will certainly
be one step towards getting there:
"Steal the Bibs" is more than just soccer conditioning,
it’s a fun game, too. You just need to take some practice
bibs or pinnies (or whatever you have to use) and have your team
tuck them into their shorts just like in flag football. Set up cones
to line off a quarter of a field. Have two players start without
flags – these players are going to try to steal the flag.
Once a player loses her flag, she should join in to help steal the
others’ flags until they have all of the bibs. This soccer
conditioning drill is great because it involves a lot of changing
direction and energy and is more fun that basic drills.
For another soccer conditioning drill, you have your team line
up in rose of three across and have them jog across the field. Near
the middle of the field, the leading group of three will say, “GO”
and then break into a sprint to the touchline. After the sprint
they should continue to jog back the other way until they get to
midfield where they will yell “GO” again.
There are many other soccer conditioning drills that you can work
on. It is even good to practice these drills during off-season.
It is important to remember while working on soccer conditioning
drills that you should concentrate on different aspects.
There’s speed and agility work. First do a few short sprints…
first straight, then do sprints with a sudden change in direction.
Start some from your knees or standing backwards. Also do some sprints
while dribbling the ball. You can also set up cones and sprint around
and through them.
Another soccer conditioning must is aerobic fitness. You need to
have a strong cardiovascular system to make it through an entire
game. Build aerobic fitness through sustained moderate-intensity
workouts. They don’t have to be soccer workouts – you
could even bike or swim.
Strength training is also an important building block of proper
soccer conditioning. Make sure that while strength training you
work on the entire body – do not focus just on the legs. It
is also best to do “functional” soccer exercises that
strengthen movement patterns instead of just individual muscles,
like doing a lunge instead of a biceps curl.
These are just a few ideas of soccer conditioning drills and things
to focus on to get you going whether working out in or off season.
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