Types of Anaerobic Fitness for Soccer

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Anaerobic fitness simply means fitness without oxygen. Learn about types of anaerobic fitness for soccer with help from a fitness industry professional in this free video clip.

Part of the Video Series: Workouts to Be Bigger, Stronger, Faster
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Video Transcript

Hi, I'm TJ Pierce with piercefamilywellness.com and today, we're going to talk about how to anaerobic fitness for soccer players. So, when we talk about anaerobic fitness, that simply means without oxygen. So, for soccer, we're going to be spending a fair amount of time in our lactic acid system. And so, the exercises we're going to do are set, are designed to help you build your tolerance to lactic acid so that we can get a little more productivity on the field. The first exercise we're going to do is an in-bound throw and we're going to use a Swiss ball and a wall as a rebounder. So, we're simply going to go ahead and reach the ball up over the head; we're going to take a step with the left foot, slam the ball against the wall, catch it, step back with the left foot and repeat the motion with the right foot. We're going to do this as fast as you can and as hard as you can for 20 seconds. Immediately following that exercise with no rest, the second exercise in the series is a Swiss ball wall dribble. We're simply going to lay on your back, you're going to bend your knees and your hips to 90 degree angles and you're going to dribble the Swiss ball against the wall as fast and as hard as you can. The purpose of this exercise is to develop speed and mobility in your feet as well as strength in the anterior tibialis and the rest of your shin muscles. Immediately following the wall dribble, you're going to jump up and we're going to do 20 seconds of contra-lateral kicks up towards your hand. A contra-lateral kick is simply you're going to set up with your feet side by side and you're going to kick up as hard and as fast as you can with your right leg towards your left side and your left leg towards your right side. And again, you're going to repeat this for 20 seconds. Once you've completed all three exercises, you're going to rest for one minute and you're going to repeat the series again for three to five repetitions; I'm sorry, for three to five sets. I'm TJ Pierce and I hope this helps your soccer season.

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