Today we are learning how to get fit for soccer.
Fitness isn’t everything, but it’s important!
You don’t want to look like an out of shape
grandpa trying to play a full 90!
What’s going on?
Little dap!
It’s Jared Montz, former pro and founder
of Online Soccer Academy.
Being game fit in soccer is more then just
being running fit.
Soccer is a game of changing speeds.
Sometimes you are walking, sometimes jogging
and sometimes sprinting.
Your heart rate is up and your heart is down
depending on what’s happening the game.
The quicker you can get your heart down after
having it high, like at the end of a 40 yard
sprint, the more game fit you will be.
This video is geared towards players ages
12 and up.
Key Points!
Key Point One.
Make fitness part of your practice with the
ball.
Hardly anyone, even pros, doen’t like doing
pure fitness because they want to play.
So instead of having a fitness only session
for 1-2 hours mix fitness into your sessions
with the ball.
If you are a coach mix fitness into your training
sessions.
For example after 10 minutes of ball work
do a few sets of shuttle sprints.
Then get back to ball work.
Now you won’t be dreading the end of session
fitness for 20 minutes because the 20 minutes
of fitness was mixed into your session with
the ball.
Key Point Two.
Start with a base fitness goal.
If you are out of shape, don’t expect to
be fit in two days and go all out.
This is how you run the risk of getting hurt
and pulling muscles.
Instead start with small goals like running
a mile in 7 minutes.
Or 8 minutes depending how un fit you are.
As you reach your 7 minute goal set a new
goal of 6 minutes and 45 seconds.
Do this until you get to a 6-minute mile.
That’s a strong mile pace for soccer players.
Key Point Three.
Tempo Runs.Tempo Runs are a great way to get
your heart rate up and down.
For example create a run where you jog for
30 seconds and sprint for 15 seconds.
Repeat this process for 5 reps.
The jog should be a slow jog.
The sprint should be a hard sprint.
Your heart rate is up on the sprint and on
the jog your breathing deep trying to get
your heart rate down.
The jog is like your recovery time.
Be creative and create different time intervals
for your tempo runs.
Like 1 minute jog, 30 second sprint.
15 second jog, 15 second sprint.
Key Point Four.
Do fitness with the ball.
Mix up your fitness with fitness with the
ball.
Instead of doing shuttle sprints without the
ball, do them with the ball.
If you are doing a 6 minute run, do it while
dribbling the ball around the field.
This makes it harder and more game like.
Over time dribbling while doing fitness will
greatly increase your ball control.
Key Point Five.
Don’t just do long distance runs.
Just because you can run 5 miles without stopping
doesn’t mean you are game fit.
Soccer is not cross-country; it’s a game
of changing speeds.
Make sure you mix in short hard sprints with
your long distance runs.
Personally I think a 2-mile run should be
your longest distance of continuous running
for soccer players.
Key Point Six.
Use the gym as a supplement to your fitness.
When you are old enough and your body is ready,
usually around 14 or so, start making the
gym part of your fitness.
But use it as a supplement to your fitness
and training with the ball, not the core.
Remember it only takes weeks to get fit.
It takes years to have great technique with
the ball.
For more fitness and speed training videos
watch our OSA videos here.
Bonus Tip!
Don’t forget to rest!
If you are training and doing fitness 7 days
a week you will burn out and get tired, not
matter how fit you are.
Make sure you take at least 1 rest day a week.
Ideally you want to get fit prior to your
season starting.
During the season you should be more in maintain
your fitness mode.
The day prior to your game you shouldn’t
be doing fitness as part of your training.
It needs to be light so you are rested and
ready to give 110% on game day.
Hope you enjoyed this Online Soccer Academy
video!
Click here to watch our incredibly helpful
200+ free videos, go here if you want a Believe
in it® shirt and go here if you are a coach
and want to host an OSA Soccer Camp.
My name is Jared Montz and remember if you
Believe in it® and back that up with hard
work, anything in life is possible.
Believe in it®!
