Soccer Endurance Workouts For Training
Endurance Workouts
All exercises are dependant on age and experience – if you are under 10 then simply running around
doing what under 10’s do is enough workout for younger bodies.
Youth and Senior aged players – 14+ should be concentrating on more soccer specific exercises
to help build all muscle groups to be able to cope with the stresses and strains of the game.
Below is an excerpt from Dr. Luxbacher who was an ex pro player in the U.S. and now specialises
in workouts for Soccer Athletes.
Endurance
Soccer players need cardiovascular fitness to keep on keeping on in off-and-on bursts of activity for 90 minutes or so.
While playing the game itself is a great endurance workout, there’s more you can do than that. Dr. Luxbacher suggests
two great endurance exercises, both of which help to have a partner for timing purposes.
Shuttle Runs
Place four cones along a straight line 5, 10, 15 and 20 yards out from the goal line. Race to the first cone and back, then
to the second and back, and so on, as fast as you can. Your partner takes off as you return from the furthest cone and you rest. Do four to eight sets.
Cone Training
Put a cone 20 yards from the goal line. Starting at the line, dribble the ball around the cone and back as quickly as possible. Upon returning, pass the ball to your partner, who dribbles around the cone and then passes it back to you.
Do 5 to 15 reps.
Wind Sprints
If you are in good condition already, do some timed running—a combination of running and jogging—once or twice a week to get to the next level. Here’’s the formula: Run at 85 to 90 percent of your top speed for one to two minutes, then jog for twice as long to recover—two to four minutes—then sprint again, and recover again.
Four sprint-jog repetitions equals one set.
Do two to four sets, says Covert Bailey, popular fitness writer and author of Smart Exercise.
Cooling Down
When the scrimmage, the running, the exercises are finally finished, don’t just hobble to the locker room. As with all workouts, you need to cool down gradually. Part of this cooldown should be running through your stretches again. Do each stretch twice, suggests Dr. Luxbacher. This will help to prevent—or at least to lessen greatly—any next-day soreness.
Don’t forget to practice equally hard with the mental and emotional side of soccer (or any sport) too.
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