Soccer is perhaps the most demanding of all sports. In the modern game (at any level) soccer training and conditioning is essential. Few sports are played on as large a playing field, lasting as long and without regular rest periods.
Players cover 8-12km during a match, consisting of 24% walking, 36% jogging, 20% coursing, 11% sprinting, 7% moving backwards and 2% moving whilst in possession of the ball.
How important is the correct type of endurance training in soccer?
The greater a player’s aerobic capacity, the more ground they cover during a typical game. Additionally, improved endurance also increases the number of sprints completed in a game. By improving the VO2max of youth soccer players by 11% over an 8 week period, a 20% increase in total distance covered during competitive match play was manifested, along with a 23% increase in involvements with the ball and a 100% increase in the number of sprints performed by each player.
Strength training for soccer also helps to correct muscle imbalances. Soccer players in particular are prone to developing overly strong quadriceps in relation to their hamstrings and a well-formed strength plan can address this and prevent future injury.
Off Season Soccer Training
Off season soccer training has two important objectives…
1. Physical recuperation and mental respite from a strenuous season
2. Minimize any losses in strength and conditioning built up over the year.
In fact one of the World’s leading strength experts Tudor Bompa, suggests that “off season” is an inappropriate name. Instead he calls it the “transition phase” between two 12month programs.
The worst thing you can do during this time is nothing – especially if you have worked hard to build up your strength and fitness levels over the season. Remember, maintaining 50-60% of your peak fitness level takes less effort than starting from scratch.
Strength in Soccer
Strength forms the basis for power and speed. Soccer players also need strength to hold off challenges from opponents. Professional soccer players don’t tend to have the same absolute strength as American football players or rugby players for example. Too much bulk would hinder their agility and speed off the mark. Aerobic and strength endurance play a more substantial role in soccer than they do in American football.
The most common method for measuring absolute strength is to determine one repetition maximum. Usually the bench press is used for the upper body and leg press for the lower body.
Perhaps more important in soccer than absolute strength is relative strength…
Relative strength is simply your absolute or maximum strength adjusted according to your body weight. So 140 lb players who can leg press 280lbs is said to have greater relative strength than a player who can also press 280lbs but who weighs say, 165lbs.
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