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Tips for better Soccer Perfomance
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Παρακάτω μπορείτε να διαβάσετε ένα άρθρο με μερικές συμβουλές στην προπόνηση ποδοσφαιριστών. Το άρθρο είναι στην Αγγλική γλώσσα.
5 Training Tips for Better Soccer Performance
Taylor Tollison
Finding a way to take your physical performance to the next level can sometimes be daunting. One of the main issues is the myriad of information that flows from many different sources. Even worse than that is the fact that a lot of the information you get is probably outdated. Therefore, the first tip is to get your information from credible sources. This is not always easy to figure out who has the goods and who doesn’t. It’s usually a good idea to double check the physical training information you get. Here are more tips to get you started. Some credible names I’ve known about are trainers like: Mike Boyle and Mark Verstegen.
Tip #2: Long Distance Running=Bad
That is blasphemy in soccer realms. The issue with long distance running is that it is not specific to soccer and it hurts your power and speed. Remember, the body adapts to the demands put on it. So if you are always going out for 30 minute runs you’ll get better at running 30 minutes. Soccer is a game of stops and starts, not marathon running. Long distance running can actually make you slower and less powerful, which as you know is so critical to being successful. Shorter tempo runs and sprints are better. How many kids run cross country in the off season to stay in shape? If soccer is your main sport, I don’t recommend it.
Tips #3: Strength Train
There is a spectrum in weight training that when you lift a certain way, you accomplish a certain goal. If you lift 2-3 sets of 15-20 reps you will work endurance. If you lift 8-12 reps for 3 sets you work hypertrophy. There is a time and a place for each type of strength training. The fact of the matter is that the time and place is not “always”. In soccer, we want strong athletes. Strong does not equal big. In fact, it’s a myth that if you lift heavy weights you’ll get huge like an American football player. Your job as a soccer player is to get stronger by lifting really heavy weights (only after you’ve accustomed your body to those heavy loads).
Why is strength so important for soccer players?
#1 it makes you fast. Strong correlates to speed. If you want to get faster you need to get stronger. If you don’t believe me look up the Weyand study.
#2 it makes you more agile. Your ability to cut, start and stop should all be affected by increased strength.
No more lifting “only” really light weight.
Tip #4 Modern Warm Up is better
Jogging around the field and static stretching does not suffice. A proper warm up can drastically reduce injury rates in players. In fact, one study showed a decrease in injury rate by 30% using the proper warm up. I suggest you look up FIFA’s warm up injury prevention program. It may save you thousands of dollars in medical bills.
Tip #5 Modern Stretching
Modern stretching is not just static stretching. Foam rolling, static stretching and dynamic stretching are all part of modern stretching. Obviously there are other key types to keep in mind as well, but for now we will focus on these.
Foam Rolling- This is used to roll out muscle adhesions or knots. Usually you want to do it before static stretching. A good analogy is not rolling before static stretching can be like pulling on two ends of a rope with a knot in the middle. We need to get rid of those knots before we stretch. This is done with foam rolling. Usually foam rollers do not cost too much.
Static Stretching- Use this to lengthen the muscle after a good foam roll session. Hold each stretch for about 10-30 seconds per repetition.
Dynamic Stretching-After static stretching it’s time to wake up the muscles. Scientific studies have shown static stretching to reduce strength and power. So at this point it’s a bad idea to go straight to competition. Use dynamic stretching to wake up the muscles. To understand these three better go to www.stretchingworld.com . It’s a free site with lots of great ideas for stretching.
Summary
These five tips should help you get started with a modern fitness program for soccer. If you follow these five tips I believe you will get faster, reduce the likelihood of injury, and improve your fitness.