Conditioning programs for soccer — total soccer fitness

Conditioning Programs For Soccer — Total Soccer Fitness

Soccer is one of the most physically demanding games there is. That is why it is important for soccer players to train really hard. The goal of soccer training is improved performance, injury prevention, and development of soccer skills and tactics. However, not every player has the time to follow complete conditioning programs for soccer. Fortunately for them, they can engage in a basic soccer conditioning program that can be done easily and fitted into their own schedules.

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This program involves strength circuit for twenty minutes, fartlek running for twenty to thirty minutes, and stretching for ten minutes.

As in any type of exercise, you should warm up first before engaging in strength circuit. You can do this by jogging on the spot for five minutes, and stretching all major muscle groups. After warming up, do high knees, jumping jacks, heel flicks, squat thrusts, press ups, lateral raises, crunches, dips, or burpees, with rest intervals between circuits.

Soccer conditioning should involve running, jogging, and sprinting in no set order. Run for twenty to thirty minutes at varying paces, trying to keep it as random as possible. You can start by jogging lightly for five minutes, followed by sprinting for twenty yards, jogging slowly for one hundred yards, cruising for two hundred yards, running backwards for twenty yards, turning and sprinting for thirty yards, walking for fifty yards, jogging again for three hundred yards, and so on. In order to determine when to sprint or when you need to jog or walk, assess your level of fatigue. You can build up to more intense sessions over a period of weeks.

At the end of your session, stretch again. When stretching, stretch the harmstrings, groins, quads, calves, and lower back. Hold each stretch longer than you do in the warm up, and do two stretches per muscle group. This program will increase your physical abilities and help you perform maximum on the field.

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