Hi, I'm thinking of trying out for Forward/Striker for my school's soccer team in the fall so I want to practice and train during the summer. Currently I go to the Weight Room and work out my legs because I want to have a stronger shot than what i already have. Also I run at the tracks a bit but not so much because I get tired easily. I would like to know if there are any training techniques and/or workouts I can use to be able to run faster, for a longer period of time. Also if you can teach me some effective soccer drills for Forwards it would be greatly appreciated. I have been playing soccer all my life, (I'm 14 years old in 9th grade currently) and i already know all the basics except I want to master the curl/curve and have an even more accurate shot.
So what I need help with is Speed, Endurance, What to do in the Weight Room, and How to improve my shot and skills in soccer.
Thank You So Much for Your Help!
Spend more time on the track and less time in the weight room. The only way to improve your conditioning is to run. A striker needs to be fast but he/she also needs to be quick and able to run for a whole game without sucking wind. Instead of focusing on one position try to be proficient at all positions. I used to move my strikers back to defense as a fullback or sweeper when I needed speed in the back. Increase your speed by sprinting short distances and doing (plyometrics) Look it up. When working out in the weight room use light weight and do high reps. Spend an adequate amount of time doing (core) exercises. Work on your abs.
Swimming is excellent for over all conditioning. I used to make my players run sprints in a pool as if they were running on a track. The water resistance is good for building strength in the legs and also improving muscle twitch fiber for speed.
While in the pool swim some laps for the rest of your body and heart and lungs.
Another thing I did was I had my players put 2 pound ankle weights around their ankles. Then I had them play short scrimmage games. Or I had them run on the beach in the sand. Speed is important but the goal is to play the last quarter as if it were the first. The team that has better over all conditioning is the team that will win games.
There is no magic pill or formula to be fast. 90% of speed is hereditary. As boring as it sounds, sprinting will help speed and distance running improves condition. Good luck
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August 13, 2008
Soccer Training help, a little desperate?
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Best drill for speed with and without the ball is definately the drill wher you set up 5 cones each 5 meters farther then the last, and you run to the first cone back to the start, then to the second cone back to the start ect. This drill can be done with and without the ball, and is proven by both proffessional and post secondary clubs to increase speed.
References :
Comment by Jay M — March 19, 2008 @ 3:37 pm
Take the ball everywhere with you. I played striker and what got me scholarships was that I had great accuracy when shooting with both my right and left foot. Practice on a field from midfield and run and shoot. That will help with sprinting and shooting. Plus, it won't be so boring as running circles on a track track. Sprinting is important. You have to be able to break away from the defense once the ball is kicked (to prevent offsides.) That takes speed.
References :
Comment by Kelsey H — March 19, 2008 @ 3:40 pm
Spend more time on the track and less time in the weight room. The only way to improve your conditioning is to run. A striker needs to be fast but he/she also needs to be quick and able to run for a whole game without sucking wind. Instead of focusing on one position try to be proficient at all positions. I used to move my strikers back to defense as a fullback or sweeper when I needed speed in the back. Increase your speed by sprinting short distances and doing (plyometrics) Look it up. When working out in the weight room use light weight and do high reps. Spend an adequate amount of time doing (core) exercises. Work on your abs.
Swimming is excellent for over all conditioning. I used to make my players run sprints in a pool as if they were running on a track. The water resistance is good for building strength in the legs and also improving muscle twitch fiber for speed.
While in the pool swim some laps for the rest of your body and heart and lungs.
Another thing I did was I had my players put 2 pound ankle weights around their ankles. Then I had them play short scrimmage games. Or I had them run on the beach in the sand. Speed is important but the goal is to play the last quarter as if it were the first. The team that has better over all conditioning is the team that will win games.
There is no magic pill or formula to be fast. 90% of speed is hereditary. As boring as it sounds, sprinting will help speed and distance running improves condition. Good luck
References :
Me a licensed soccer coach. High School, Club, A.Y.S.O.
Comment by SigmundFreud — March 19, 2008 @ 5:49 pm
Ok first, build muscle but not excessive one important thing to keep in mind is that how fast your muscles are the harder you hit. Stretch to achieve that. Look at your objective, don't look down keep your head straight and above the ball. Don't run, jog for for long distances and spring for short periods of time. Work on your juggling, helps with balance and ball control. Good Luck.
References :
me
Comment by James R — March 19, 2008 @ 9:43 pm