How To Train To Play Soccer

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Soccer is a complex sport that involves proficiency in many different aspects of fitness. That is why it is important to adopt an adequate training program.

The three basic areas involved in playing soccer are the energy systems -- both anaerobic and aerobic -- functional agility and leg strength.

training the energy systems

Aerobic system

The aerobic energy system is the one you use when you engage in moderately intense exercise for over two minutes. It is responsible for what is commonly known as "stamina," or how long you are able to sustain an activity.

For soccer, this is especially critical, as you frequently run back and forth across the field without any rest periods. To train this energy system efficiently, include two or three longer steady-state cardio sessions in your workout.

You will get the best results from running -- either outdoors or on the treadmill. Maintain a moderate pace for 30 to 45 minutes.

Anaerobic system

The anaerobic system allows you to perform all the stop-and-go movements involved in soccer. Over the course of a game, you often need to run at an "all out" speed, then quickly recover so you can do it again.

To accomplish this, add one or two interval training sessions to your workout. Run as fast as you can for 30 to 60 seconds, followed by a period of light activity for one to two minutes. Repeat this process six to eight times.

By training this way, you will also increase your body's ability to handle lactic acid, therefore reducing your chances of fatigue.

training for agility

Agility training can be accomplished through a series of exercises that involve attaching a rope to a weight sled. Perform 8 to 12 reps of each exercise, for a total of two working sets.

Bilateral drills

For these exercises, tie a rope to each leg.

Bear Crawl: Get down on your hands and knees and pull the sled along the ground.

Forward Walk: A simple forward walk, focusing on snapping each leg through the movement.

High Knee: Similar to the forward walk, but raise your knee as you walk forward.

Lateral Slide: Walk laterally using a slow and controlled step.

Don't skip the unilateral drills or the strength training... Next Page >>