How to Begin Training for Soccer
Soccer requires a high level of physical stamina and strength for a player to be effective on the field. An athlete averages 5 miles of running during a full 90-minute soccer match. To reach an adequate level of physical fitness, a workout schedule combining aerobic exercise, strength and flexibility training should begin as soon as possible.
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Things You'll Need
- Cross-training or running shoes
- Running pants or shorts
- Moisture-wicking shirt appropriate for outdoor temperatures
- Free weights or access to Nautilus or similar equipment (optional)
- Water
Instructions
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Start building your lung capacity through aerobic exercises or cardiovascular fitness training utilizing a distance running schedule. Running 1 to 2 miles every other day for the first two weeks of training will provide an excellent training base. Gradually increase your distances by 1 to 3 miles each week, based on your stamina and physical health. Run at a slow pace for the first 15 minutes and stop for 5 minutes of stretching, focusing on your quadricep muscles, calves and hamstring muscles. Adjust your running speeds throughout your distance runs; this is also called interval training. Interval training will increase your lung capacity and prepare your body for the small bursts of sprinting necessary when playing the sport of soccer. Interval training resembles the following: 10 minutes of a slow-paced jog and then 1 to 2 minutes of moderate-paced running, followed by 1 to 2 minutes of full-speed sprinting and then returning to a slow pace. Repeat this processes throughout your distance run.
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Incorporate strength training for one hour on the days that you are not engaged in distance running. Your strength training should incorporate free weights or Nautilus or similar equipment and focus on the major muscle groups in your legs (hamstrings, calves and quadriceps) and your core muscle areas (back, abdominal, chest and shoulder muscles). Soccer utilizes all of these muscle groups at intense levels throughout the game, making the strengthening of these areas vital to your success as a soccer player.
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On the days you engage in strength training, follow your weight-lifting session with a plyometrics workout of approximately 30 minutes. The U.S. National Library of Medicine encourages plyometric training to help decrease the risk of anterior cruciate ligament tears. Plyometric exercises include squats, jumping exercises that require short bursts of energy and contractions of muscles. You should consult with a personal trainer at this point for advice on the best type of exercises to incorporate into your training regimen.
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Begin adding flexibility activities, such as yoga, intensive stretching or Pilates, at least twice a week. Early mornings are the best times to incorporate your flexibility training, particularly the day after your aerobic exercises. Yoga, Pilates or dance classes will also help improve your balance, which is vital for a soccer player.
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Tips & Warnings
Additional exercises to help add diversity to your training include cycling, trail running, attending aerobics classes, stationary cycling, running on treadmills, in-line skating ("Rollerblading"), cross-country skiing and water aerobics. Additional exercises and information about physical fitness can be found at the President's Council on Physical Fitness and Sports website.
Incorporating a balanced nutritional diet will benefit your training. Plan your meals based on your training sessions, balancing carbohydrate intakes prior to exercising sessions and following your workouts with higher-protein snacks to help rebuild muscles utilized during training. Hydration is vital to your training, and increasing your water intake after training is recommended.
