- Quality, targeted training sessions can improve speed, strength, endurance and agility. They will also limit the chances of injuries, which often occur when muscles and ligaments are not adequately developed or trained to handle the stress of soccer games. That said, too much training and misguided training routines can adversely affect athletic performance and health. For example, a highly developed upper body can adversely affect your lower back and knees if your legs and lower back are not exercised appropriately. An effective soccer training routine should work your whole body and improve overall functional strength.
- A variety of equipment is available for soccer training in the gym, on the pitch and in the pool. Free weights are versatile and generally will work the body harder than stationary equipment as you are forced to stabilize the weights' momentum. Free weights also encourage the development of functional strength. You can use them while mimicking soccer actions to improve power and coordination in producing particular movements. On the pitch, ladders and hurdles can be used for speed and agility training drills, and pylons and cones are helpful when setting up circuit grids and stations. Swimming exercises are beneficial and can be done in a lap pool, while a flutter board is useful for leg drills.
- Soccer is a team sport and there are many benefits of training as a team. Exercising with teammates encourages teamwork and players can easily push each other and hold each other accountable when they are training side by side. Training sessions without coaches can be effective for building leadership skills among captains and for developing responsibility in players for their physical readiness. Training with your friends is also a lot more enjoyable than working out alone, and players will often find that they accomplish more when they work together.
- A typical soccer training program will integrate goals to improve speed, endurance, upper body strength and agility. However, coaches and trainers might want to focus on particular training areas at particular times of the season. In the off-season, soccer training should be focused on overall physical strength and fitness. Heavier lifting and muscle building is typically done at this time. In the month or weeks leading up to a season, endurance and speed building may be important points of focus. Agility and conditioning drills are important to maintain fitness levels throughout the year, with the playoffs typically the time when you want to achieve peak physical performance.
- Continuous activity for 10 to 20 minutes after a game or workout at 60 percent maximum heart rate is said to reduce the buildup of lactic acid and promote muscle recovery. Light jogging, stationary biking and dynamic stretching can be beneficial in these respects. Static stretches after games can help prevent tension and tightness from developing in hamstrings, calves and gluts the following day. Postgame body tension will also be reduced if flexibility training is worked into your weekly routine.
- Gender, age and competition level are all important considerations when putting together a soccer training program. Consult a certified physical trainer or coach for recommendations on age-appropriate drills and training routines, and get a doctor's approval before you engage a training program for the first time.
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