Conditioning for Soccer: Preseason

January 5, 2010 · Filed Under Uncategorized 

Here’s another question from Yahoo, and how I answered it.

Soccer Conditioning Question:
I want to be a really good soccer player this season and i need some help with training?
okay the soccer season at my high school starts in march
ive done soccer in the past but i have always been out of shape when the season started and then by the time the season ended i was finnally in shape
i need a training schedule and a diet plan so i can be in shape when the season starts this year
im about 150 pounds

My response:
You’ve got about two months. Eight weeks is good, because it’s short enough to keep you focused. First, decide how much time you have to train. I recommend 30 to 60 minutes. The absolute best time would be the same time as soccer practice. You probably should start off with 30. If you really want to be an overachiever, do extra exercises at home at night or in the morning. Decide how many days a week you want to do it. It doesn’t have to be every day…three to four days a week is plenty.

You want to do three things:
1. Work on strength
2. Work on running and cardio
3. Work on ball skills

For strength: Squats, lunges, burpees, jumps, push-ups, crunches, etc. Do bodyweight exercises. Here is a sample circuit:
1. 20 squats
2. 10 jumps
3. 20 push-ups
4. 40 crunches
Take two minutes between sets and do the whole set 3 to 5 times. You’ll get in shape quickly!

For running, work on short to middle distance sprints (20 to 440 yards). Here’s a few examples:
1. Run 10 x 100 at 90%. Do 20 push-ups after each 100.
2. 4 x 40. First 20 70%, second 20 95%. Work on acceleration.

For ball skills, practice dribbling around cones, juggling, etc. There’s lots of resources online or in the library for ideas if you need them.

For your diet, make sure you eat enough fresh fruits, veggies and protein. If you eat clean, you can eat almost anything you want.

Good luck…If you do this, you will be in great shape by March.
and i really really need a specific training and diet plan so anybody please HELP!!

What do you think? Is it good advice? Great advice? And what are you doing for soccer conditioning?

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