Soccer 2010

soccer warm up drills
what do i need to do before a soccer game?

i wanna like kno what kind of food do i have to eat before a game.what kind of warm-ups, or dribling drills.. or what kind of stuff or exercises. and foods. that i can eat before a game or night before a game?

carbo load, drink lots of water, stretch A LOT

DIALOGUES: Cochise takes the cool out of warmups
Cochise College basketball players go through pregame warmups. (Liz Manring•Herald/Review) Commentary by Matt Hickman Herald/Review DOUGLAS — Since the day James Naismith nailed a peach basket to a wall at the Springfield YMCA , basketball players have never felt more cool than in pregame warmups. read more
soccer warm up drills

This is a follow up to my ezine.com article on ACL Injury Prevention – The First Step. Once you have mastered the basic movement patterns from that article, you are ready to progress. Do you know anyone who has torn their ACL? Have you ever seen someone tear their ACL? What were they doing accelerating or decelerating? If they were jumping were they taking off or landing? Where they running in a straight line or planting to cut? I can guarantee you they were not jumping, accelerating or running in a straight line. Active ACL injuries (the kind that occur without anyone or anything colliding with the athlete) are deceleration injuries. So the next step is teaching the soccer, football, rugby or basketball player to decelerate using those nice hip, knee and ankle mechanics they developed in the first part of this article series.   Try the following exercises. If you are a sport coach, then incorporate them into your warm up.  

Squat jump – Accelerate – Decelerate Begin with 3 perfect squat jumps keeping good knee alignment and after the third jump immediately accelerate approximately ten meters. You goal is to accelerate and then use your legs to quickly decelerate your body over the last 2-3 meters so you come to a complete stop at the ten meter point. Remember that your knees should not be caving in when you decelerate, nor should they remain straight and rigid. You should be absorbing the force with the muscles of your legs and hips. Perform 5-10 repetitions  

Lateral Cone Hop Have the athlete stand beside a small cone (3-6″ in height). Ask them to jump sideways over the cone absorbing the landing impact with their hips, knees and ankles each time. Look for perfect landing mechanics again. If the athletes’ knees are angling inward or they are landing without their heels ever touching the ground, then they have not perfected the drill. Once the drill is perfected, then you may add an acceleration/deceleration component to this drill. Perform 3-5 repetitions.  

If you would like to learn more about reducing the risk of ACL injuries in athletes, please feel free to download and distribute the full training program here for free.

Fitness Coach Maria Mountain, MSc is the owner of Revolution Conditioning in Ontario, Canada. She works with Olympic, professional and amateur athletes, as they strive to compete at their highest level. Maria’s goal is to train athletes efficeintly and effectively, while reducing their risk of injury. If you are serious about reducing the risk of ACL injuries in your athletes, please download and distribute the entire special report and training system for FREE by clicking here at http://www.revolutionconditioning.info/How-to-Reduce-the-Risk-of-ACL-Injuries.html

What is the best off season workout for soccer?

I have less than a month before captains practice starts. I’ve been running 20 mins 3-5 times a week for about half of June. So for about a 3-4 weeks I’ve been doing 10 min warm up than different kind of sprint drills for 3-5 times a week. (all of this has been at my house)

After reading all that information about the different exercises for soccer players, you’re probably wondering how you can combine them into a routine for yourself. Well, if you are, then read on and take a look at some of the examples listed below. But remember, don’t be afraid to make modifications to your regimen. Each player is different! And if you have questions, consult a coach or trainer. Good luck!

You can modify this schedule to what fits you best, as long as you incorporate all of these elements frequently. But it’s a good idea to avoid strength training your legs every day so that they have a chance to recover and rebuild the muscle fibers. On the days you’re not doing plyometrics, you can still weight train, but focus on the upper body. As for what and how much to work, try this workout, three sets each.

Day 1–> Stretching–> Sprints –> Plyometrics –> Weights (lower) –> Ball work –> Stretching

Day 2 –> Stretching –> Balance –> Shuttle run –> Sit-ups –> Pushups –> Weights (upper) –> Stretching

Day 3 –> Stretching –> Distance run –> Sprints –> Ball work –> Stretching

Day 4 –> Stretching –> Shuttle run –> Sit-ups –> Pushups –> Plyometrics –> Weights (lower) –> Stretching

Day 5 –> Stretching –> Balance –> Weights (upper) –> Distance run –> Sprint –> Ball work –> Stretching

Day 6–> Stretching –> Shuttle run –> Sit-ups –> Pushups –> Weights (optional) –> Stretching

Day 7–> Off

Upper body: Benchpress –> pec-fly/butterfly –> incline press –> lat pulldown –> compound row –> tricep extensions (cables or dumbbells) –> dips –> bicep curls –> concentration curls

Lower body: squats or leg press –> leg extension –> leg curls –> lunges –> abs –> calf raises

Also, you shouldn’t do plyometrics on a day you do long distance running. You don’t want to overexert your legs and possibly injure yourself. If the routine above gets boring, switch it up a bit to what best fits your body.

Balance exercises can easily be added to your training. Since most of these tend not to require a lot of physical strength and endurance, do them on a less strenuous day, or at a time of day when you feel your legs can handle them (preferably the morning).

TIP: You can never do enough ball work! Make sure to get plenty of this in your daily routines, whether it’s through regularly scheduled practice or by working it further into your training regimen.

soccer warm up drills

This is a follow up to my ezine.com article on ACL Injury Prevention – The First Step. Once you have mastered the basic movement patterns from that article, you are ready to progress. Do you know anyone who has torn their ACL? Have you ever seen someone tear their ACL? What were they doing accelerating or decelerating? If they were jumping were they taking off or landing? Where they running in a straight line or planting to cut? I can guarantee you they were not jumping, accelerating or running in a straight line. Active ACL injuries (the kind that occur without anyone or anything colliding with the athlete) are deceleration injuries. So the next step is teaching the soccer, football, rugby or basketball player to decelerate using those nice hip, knee and ankle mechanics they developed in the first part of this article series.   Try the following exercises. If you are a sport coach, then incorporate them into your warm up.  

Squat jump – Accelerate – Decelerate Begin with 3 perfect squat jumps keeping good knee alignment and after the third jump immediately accelerate approximately ten meters. You goal is to accelerate and then use your legs to quickly decelerate your body over the last 2-3 meters so you come to a complete stop at the ten meter point. Remember that your knees should not be caving in when you decelerate, nor should they remain straight and rigid. You should be absorbing the force with the muscles of your legs and hips. Perform 5-10 repetitions  

Lateral Cone Hop Have the athlete stand beside a small cone (3-6″ in height). Ask them to jump sideways over the cone absorbing the landing impact with their hips, knees and ankles each time. Look for perfect landing mechanics again. If the athletes’ knees are angling inward or they are landing without their heels ever touching the ground, then they have not perfected the drill. Once the drill is perfected, then you may add an acceleration/deceleration component to this drill. Perform 3-5 repetitions.  

If you would like to learn more about reducing the risk of ACL injuries in athletes, please feel free to download and distribute the full training program here for free.

Fitness Coach Maria Mountain, MSc is the owner of Revolution Conditioning in Ontario, Canada. She works with Olympic, professional and amateur athletes, as they strive to compete at their highest level. Maria’s goal is to train athletes efficeintly and effectively, while reducing their risk of injury. If you are serious about reducing the risk of ACL injuries in your athletes, please download and distribute the entire special report and training system for FREE by clicking here at http://www.revolutionconditioning.info/How-to-Reduce-the-Risk-of-ACL-Injuries.html

What is the best off season workout for soccer?

I have less than a month before captains practice starts. I’ve been running 20 mins 3-5 times a week for about half of June. So for about a 3-4 weeks I’ve been doing 10 min warm up than different kind of sprint drills for 3-5 times a week. (all of this has been at my house)

After reading all that information about the different exercises for soccer players, you’re probably wondering how you can combine them into a routine for yourself. Well, if you are, then read on and take a look at some of the examples listed below. But remember, don’t be afraid to make modifications to your regimen. Each player is different! And if you have questions, consult a coach or trainer. Good luck!

You can modify this schedule to what fits you best, as long as you incorporate all of these elements frequently. But it’s a good idea to avoid strength training your legs every day so that they have a chance to recover and rebuild the muscle fibers. On the days you’re not doing plyometrics, you can still weight train, but focus on the upper body. As for what and how much to work, try this workout, three sets each.

Day 1–> Stretching–> Sprints –> Plyometrics –> Weights (lower) –> Ball work –> Stretching

Day 2 –> Stretching –> Balance –> Shuttle run –> Sit-ups –> Pushups –> Weights (upper) –> Stretching

Day 3 –> Stretching –> Distance run –> Sprints –> Ball work –> Stretching

Day 4 –> Stretching –> Shuttle run –> Sit-ups –> Pushups –> Plyometrics –> Weights (lower) –> Stretching

Day 5 –> Stretching –> Balance –> Weights (upper) –> Distance run –> Sprint –> Ball work –> Stretching

Day 6–> Stretching –> Shuttle run –> Sit-ups –> Pushups –> Weights (optional) –> Stretching

Day 7–> Off

Upper body: Benchpress –> pec-fly/butterfly –> incline press –> lat pulldown –> compound row –> tricep extensions (cables or dumbbells) –> dips –> bicep curls –> concentration curls

Lower body: squats or leg press –> leg extension –> leg curls –> lunges –> abs –> calf raises

Also, you shouldn’t do plyometrics on a day you do long distance running. You don’t want to overexert your legs and possibly injure yourself. If the routine above gets boring, switch it up a bit to what best fits your body.

Balance exercises can easily be added to your training. Since most of these tend not to require a lot of physical strength and endurance, do them on a less strenuous day, or at a time of day when you feel your legs can handle them (preferably the morning).

TIP: You can never do enough ball work! Make sure to get plenty of this in your daily routines, whether it’s through regularly scheduled practice or by working it further into your training regimen.

Soccer Pregame warm up part 2
soccer warm up drills

This is a follow up to my ezine.com article on ACL Injury Prevention – The First Step. Once you have mastered the basic movement patterns from that article, you are ready to progress. Do you know anyone who has torn their ACL? Have you ever seen someone tear their ACL? What were they doing accelerating or decelerating? If they were jumping were they taking off or landing? Where they running in a straight line or planting to cut? I can guarantee you they were not jumping, accelerating or running in a straight line. Active ACL injuries (the kind that occur without anyone or anything colliding with the athlete) are deceleration injuries. So the next step is teaching the soccer, football, rugby or basketball player to decelerate using those nice hip, knee and ankle mechanics they developed in the first part of this article series.   Try the following exercises. If you are a sport coach, then incorporate them into your warm up.  

Squat jump – Accelerate – Decelerate Begin with 3 perfect squat jumps keeping good knee alignment and after the third jump immediately accelerate approximately ten meters. You goal is to accelerate and then use your legs to quickly decelerate your body over the last 2-3 meters so you come to a complete stop at the ten meter point. Remember that your knees should not be caving in when you decelerate, nor should they remain straight and rigid. You should be absorbing the force with the muscles of your legs and hips. Perform 5-10 repetitions  

Lateral Cone Hop Have the athlete stand beside a small cone (3-6″ in height). Ask them to jump sideways over the cone absorbing the landing impact with their hips, knees and ankles each time. Look for perfect landing mechanics again. If the athletes’ knees are angling inward or they are landing without their heels ever touching the ground, then they have not perfected the drill. Once the drill is perfected, then you may add an acceleration/deceleration component to this drill. Perform 3-5 repetitions.  

If you would like to learn more about reducing the risk of ACL injuries in athletes, please feel free to download and distribute the full training program here for free.

Fitness Coach Maria Mountain, MSc is the owner of Revolution Conditioning in Ontario, Canada. She works with Olympic, professional and amateur athletes, as they strive to compete at their highest level. Maria’s goal is to train athletes efficeintly and effectively, while reducing their risk of injury. If you are serious about reducing the risk of ACL injuries in your athletes, please download and distribute the entire special report and training system for FREE by clicking here at http://www.revolutionconditioning.info/How-to-Reduce-the-Risk-of-ACL-Injuries.html

What is the best off season workout for soccer?

I have less than a month before captains practice starts. I’ve been running 20 mins 3-5 times a week for about half of June. So for about a 3-4 weeks I’ve been doing 10 min warm up than different kind of sprint drills for 3-5 times a week. (all of this has been at my house)

After reading all that information about the different exercises for soccer players, you’re probably wondering how you can combine them into a routine for yourself. Well, if you are, then read on and take a look at some of the examples listed below. But remember, don’t be afraid to make modifications to your regimen. Each player is different! And if you have questions, consult a coach or trainer. Good luck!

You can modify this schedule to what fits you best, as long as you incorporate all of these elements frequently. But it’s a good idea to avoid strength training your legs every day so that they have a chance to recover and rebuild the muscle fibers. On the days you’re not doing plyometrics, you can still weight train, but focus on the upper body. As for what and how much to work, try this workout, three sets each.

Day 1–> Stretching–> Sprints –> Plyometrics –> Weights (lower) –> Ball work –> Stretching

Day 2 –> Stretching –> Balance –> Shuttle run –> Sit-ups –> Pushups –> Weights (upper) –> Stretching

Day 3 –> Stretching –> Distance run –> Sprints –> Ball work –> Stretching

Day 4 –> Stretching –> Shuttle run –> Sit-ups –> Pushups –> Plyometrics –> Weights (lower) –> Stretching

Day 5 –> Stretching –> Balance –> Weights (upper) –> Distance run –> Sprint –> Ball work –> Stretching

Day 6–> Stretching –> Shuttle run –> Sit-ups –> Pushups –> Weights (optional) –> Stretching

Day 7–> Off

Upper body: Benchpress –> pec-fly/butterfly –> incline press –> lat pulldown –> compound row –> tricep extensions (cables or dumbbells) –> dips –> bicep curls –> concentration curls

Lower body: squats or leg press –> leg extension –> leg curls –> lunges –> abs –> calf raises

Also, you shouldn’t do plyometrics on a day you do long distance running. You don’t want to overexert your legs and possibly injure yourself. If the routine above gets boring, switch it up a bit to what best fits your body.

Balance exercises can easily be added to your training. Since most of these tend not to require a lot of physical strength and endurance, do them on a less strenuous day, or at a time of day when you feel your legs can handle them (preferably the morning).

TIP: You can never do enough ball work! Make sure to get plenty of this in your daily routines, whether it’s through regularly scheduled practice or by working it further into your training regimen.