Football is an intense sport and requires physical strength. To be a good soccer player, you need to be physically in the best condition. While training with a team and playing competitively can improve your fitness level, extra side conditioning is just as important. By building stamina, improving your agility and perfecting your footwork, you'll be able to play well during the game and stay fit during the off-season.
Step
Part 1 of 3: Warm-up and Stretching
Step 1. Prepare the right equipment
Before starting your workout, make sure you double-check your equipment to make sure you have everything you need. Wear comfortable clothes that allow you to move around easily, and have plenty of water ready. It's also a good idea to wear additional equipment, such as a shin guard, a towel, or a stopwatch.
- Make sure you stay hydrated during your workout, especially in hot weather.
- Use cleats (teeth) soccer shoes so that you are used to wearing them when competing.
Step 2. Warm up as best you can
Start by running in place to relax your body. Follow up with a few minutes of light jogging and sit-ups, water squats, or dynamic stretches. This movement will activate the muscles. Warm up for at least 10 minutes or so in the mornings and on cold days.
- The warm-up should be heavy enough to pump blood and warm and relax the body's muscles.
- A proper warm-up will help reduce soreness from the previous workout.
Step 3. Stretch the muscles
Do a full body stretching session. Start with your feet, hips, and ankles, but don't forget your back, shoulders, wrists and neck. Your muscles can be stretched if you don't stretch.
- Hold the stretch in the deepest possible range of motion for a few seconds.
- Pay extra attention to the quadriceps and hamstring muscles during the stretch as they are the two largest muscles in the leg.
- Dynamic stretching, or stretching while in motion, mimics many movements in soccer. Examples of dynamic stretching are the swing kick, side bend and toe touch.
Step 4. Practice ball control skills
Move on to basic technique exercises. Do ball control exercises such as dribbling, juggling, or passing to your own feet. This exercise will improve focus, coordination and reaction time by forcing you to keep your eye on the ball.
- Practice ball control for 10-15 minutes at the start and end of a training session.
- Use equipment such as ropes and funnels to practice ball control more effectively.
Part 2 of 3: Building Strength and Stamina
Step 1. Run to improve heart condition
Run at a moderate pace until you feel tired, then take a short break before starting again. You can also set intervals, such as 3-4 minutes of running, 2-3 minutes of walking or rest, then running again for 3-4 minutes and so on. By running a lot and increasing the distance over time, you'll develop the endurance you need to compete.
- Use a running track to help you keep track of time and distance traveled. Schools, churches and recreation centers sometimes open their running tracks to the public.
- While running a certain distance, concentrate on attitude and breathing, not speed.
Step 2. Do sprints to build speed
Sprints are very important to be a successful player because football requires a high level of power and control. Set a certain distance set (preferably starting with a distance of 30-50 meters) and get ready to start position. When you're ready, jump forward and run to the finish as fast as you can.
- Because sprints are so tiring, it's best to schedule them at the start of your workout right after your warm-up.
- As your fitness improves, you can increase your sprint distance to 100-200 meters. Long sprints link intensity and endurance.
Step 3. Do strength training 3-4 days a week
Although speed and agility are the key weapons of soccer players, body strength is no less important. Make sure you incorporate strength training into your routine. You can do calisthenics like pushups, pull ups, air squats and lunges, or lift weights if you have a gym membership. Try to do resistance training on other days
- Bodyweight exercises can be done almost anywhere, which means you don't need to rely on special equipment.
- When lifting heavy weights, keep the intensity high and the number of reps low to build strength
Step 4. Emphasize your core muscles
You use your core muscles to run, stop, change direction and shoot so pay special attention to them. Sit ups, crunches, leg lifts, V-ups and cycling are great for strengthening core muscles. Try to do half an hour of core training at least twice a week. You can do this at the end of your workout or you can spend some time alone.
- Tighten your abs tightly throughout the movement to maximize the exercise.
- Train your core muscles and ball-returning techniques at the same time by heading the ball that your friend throws every time you sit down while doing sit-ups.
Part 3 of 3: Performing the Essential Conditioning Drill
Step 1. Do a suicide run
Suicide training combines strength and agility. Set markers on the track or running field at regular distances. Do a sprint from the starting point to the first marker, then immediately turn around and go to the starting point. From there, sprint to the second marker, then back to the start, then the third marker, and so on.
- When you're first getting used to suicide, do one full circuit, then pause to catch your breath. Practice until you can complete several circuits without stopping.
- A few rounds of suicide are exhausting for even experienced players. So don't overdo it.
Step 2. Perform high knees
Stand on one leg and bring the other knee to waist height. In one smooth motion, lower the raised leg to the ground and quickly raise the other knee. High knees train you to raise your feet higher when running so that your steps bounce more and prevent tripping. This move is also great for dynamic core training.
You can practice high knee with a certain time and distance, or just as a warm-up
Step 3. Practice the dexterity ladder
Spread the dexterity ladder on flat ground, then run from one end to the other using various footwork patterns. Make sure you only set foot in the open space between each step. This exercise requires accurate foot placement and high concentration, which is especially useful during struggles.
- For example, you can use agility ladders by shuffling sideways, skipping a "box" of stairs at a time, or varying your steps and jumps like playing an octopus.
- Perform dexterity ladder exercises in between drills and other exercises.
Step 4. Practice the penalty kick
At the end of the workout, cool down with a few shots at goal or another target. Shoot from multiple angles and positions to mimic real match conditions. Kicking is one of the fundamental skills in soccer so there are no shortcuts other than old-school reps.
- Aim at small targets, such as goal posts or squares set into the net to help you improve your kick accuracy.
- Complete a minimum of 30 kicks with each leg. Learn to kick with both feet to become a versatile player.
Tips
- Do not forget to rest because it is important to recover and improve body fitness.
- Practice with friends so you stay motivated and have fun training.
- Mental strength is as important as physical strength. When you're exhausted and feel like you can't go on, it's determination that keeps you going.
- Record yourself to time and review playing technique.
- Define an exercise routine 4-5 days a week for about 1 hour a day.
- Try piloting a soccer team in your area and start attending regular practice. There, you can participate in conditioning exercises led by professional trainers.
- Drink plenty of water after exercise.
- Be sure to practice various positions so that you are prepared for whatever is to come.
