Proper Conditioning Ensures
Safety While Playing Soccer

Soccer fitness training is vital for a player to run around the pitch for ninety minutes. The fitter team can play at a faster pace. Stamina training for soccer is just one part of getting and staying fit. A soccer player needs to be able to sprint, accelerate quickly, and requires strength to win and keep the ball. The warm-up is an essential part of injury prevention, and promotes agility.

Stamina fitness training for footballers includes activities, such as jogging, hill running, cycling, shuttle runs, and using exercise equipment such as the cross-trainer, ergometer, stair climbers and treadmills. Sprint training includes shuttle runs, relay runs, and the pattern of sprint-walk-jog. Attention should be given to the sprinting form. A strong drive is important, and the upper body should be relaxed. Strength training includes circuit training and weight training. Weights are not suitable for young children, and as a guide weight training should not start before ages 13 or 14.

Soccer conditioning is important, but should not require the same drills for the entire team. For example, an outside midfielder needs to have the greatest endurance to be able to run the entire length of the soccer field, and speed is also important for this position.

Defensive players will of course need to be conditioning for the big field, but do not have to be able to run the entire length, even though endurance and speed are important at every position.

Forwards need to have the best speed possible with the best foot skills. Different soccer players will be at different levels of fitness and have different requirements for their conditioning and position.

There probably is no perfect routine that every soccer player should do. Soccer conditioning can serve a different purpose for each individual and best helps each one's personal goal. Most soccer players work on speed, agility, endurance, flexibility, and muscle strength. One's personal conditioning program should also include a good, healthy diet.

Soccer conditioning for endurance is extremely important, so the best thing a soccer coach can do for the entire team is to have them run, run, and run some more. Some teams run 5-8 miles per practice when conditioning for the season. It is easily conceivable that a soccer player could easily run 5 miles or more per soccer game, especially if substitutions are limited! No wonder in high school why some soccer players may also run cross country or track

Rest, recovery and regeneration are vital to the optimal performance of your soccer team.  The body must recover from the mental and physical exertion of the activity to the point where the athlete trains at optimal levels. During sport many things happen in the body that can cause reduced performance. Lactic acid production and reduced glycogen levels are two of the most well known factors that contribute to fatigue.

It is because of by products like lactic acid, hydrogen ions and glycogen depletion that we must restore and regenerate our body to optimal levels prior to the next competition.  It is important to remember that when we work hard we must rest hard. It is during rest that our bodies grow, not during work.  Intense Work + Intense work=Failure and injury.  Work + Rest and Restoration=Success and growth.

When athletes work without proper rest they are setting themselves up for failure and injury.  Improper recovery can lead to fatigue. Fatigue will cause a lack of coordination and concentration, which can cause poor movement quality and thus injury.  Proper recovery accelerates regeneration, decreases fatigue and enhances adaptations to exercise.

The desired goal of sports training programs is adaptation to exercise and lowered risk of injury.  During tournament situations especially where athletes play 3-4 games in a weekend, proper recovery techniques reign supreme.  Follow the six guidelines below for ideas on how to speed recovery in tournament and regular scheduled game situations.

1. Food and Hydration-a. One source said that the ideal time for replenishing your carbohydrate stores is 30-60 minutes after your game or practice. This is especially important for soccer teams that sometimes have multiple competitions in a day. When replenishing fluids, drink about 20 ounces per pound of body weight lost during the match. Next be sure to replenish carbohydrate stores with a carbohydrate-protein mix. One study showed that a carbohydrate-protein mix is more effective than a traditional 6% carbohydrate only sports drink.
(1)b. A research study compared a team that ate a carbohydrate rich meal to a team that ate a normal meal. The team that ate the carbohydrate rich meal covered 25% more distance. This shows that having enough of the right fuels in the body for competition play a big part in how the game is played.

2. Post game regenerative run-a. The post game regenerative run can be used immediately after a game or the day after the game. If you have a game later in the day, it is especially important to immediately follow the game up with a good easy regenerative jog. If you don=t play for a couple of days then perform the run the day after the game. This will help clear negative by products built up during the game.

3. Stretching-a. Always stretch after training or games. This will decrease the soreness that sometimes appears after training. Perform nice easy static stretching focusing primarily on the lower extremities.

4. Self Massage-a. Massage is widely known as an effective tool for recovery. The problem is many teams don=t have the budget for a massage therapist. To overcome this, use a foam roller or a slightly flat soccer ball. Roll specific muscles over the foam roller or soccer ball for effectiveness. Your focus should be on the lower extremities. Self Massage is used to increase blood flow, relax the nerves and loosen muscle. Important Note: Self massage can be uncomfortable but even a professional massage has uncomfortable moments.

5. Hot Cold contrast baths-a. The hot-cold contrast baths can also advance recovery. To perform Hot-cold contrast baths simply sit in hot water for about 2 minutes 30 seconds then about 45 seconds in the cold water. Repeat this a few times for maximum benefits.

6. Sleep-a. Athletes must sleep to recover. If they don=t get enough sleep their physical performance will be impaired. Even though rest and recovery is not a glamour topic like speed and agility, it lays the foundation for planning all your training. One of the biggest mistakes you can make as a coach or parent is to think that the harder and more frequent my athlete exercises the better athlete they will be. Proper rest and recovery between intense games and conditioning is key to growing and preventing injury.

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