How to Get FIT FOR SOCCER Whatever Your Age or Ability
I've put together a FREE 5-part guide that will help you (or your entire team) get fit for soccer...
Most soccer players and coaches don't realise the HUGE impact a proper fitness plan will have. Find out with my free guide...
You e-mail address will NEVER be passed on to a third party.
TESTIMONIAL
"I played professionally for a number of years both in the U.S. and abroad. I currently coach at St. Joseph's College in Indiana and have used TSF as a guideline to develop a fitness manuel for the program.
Last year was my first season there and both teams had no previous training program and were clearly unfit. I like how TSF very clearly lays out the various stages of the year round fitness program, and explains the signifigance of each step.
With my experience as a player and as a fitness nut I found more truth in TSF than any other fitness manual."
Eric R, Coach & Ex Pro Player
Read More
TESTIMONIAL
"I can't speakly highly enough of the Total Soccer Fitness package. It is so in-depth yet so simple to follow. I know it's something I will turn to at the start of every season to plan our training programme.
Total Soccer Nutrition make such an over complicated subject so easy to follow and there is so much information in there I can apply with my team. Outstanding!"
Jimmy P, Soccer Coach, UK
Read More
TESTIMONIAL
"I bought Total soccer Fitness for my 16 year old son who is desperate to play professionally. He is very enthusiastic and took on board the principles in the book. He trains most days, either on his own or with his team and I know he is making great progress.
We don't know if he'll ever realize his dream of playing at the top level but this resource gives him the best chance!"
Christine W, Soccer Mom
Read More
Soccer Strength Training For Junior Players
There is no reason why pre-pubescent players (as young as age 8) cannot take part in resistance training activities.
In fact, the American College of Sports Medicine (ASCM) suggests that if children are ready for organized sport, they are ready for some form of strength training.There are some scare stories regarding strength training in children, such as stunted growth and deformed limbs. However, when completed correctly, under proper supervision, a junior resistance training plan can actually help to prevent injuries that can occur in contact games like soccer.
Here are some important strength training guidelines for young soccer players:
- Players who are not physically mature should NEVER lift heavy weights. They should NOT attempt to see how much weight they can lift.
- Young players should be supervised at all times with at least one competent instructor for every 10 players.
- Players must be given chance to master correct technique with no resistance before resistance is gradually added.
- Exercises that use bodyweight and light medicine balls are more suitable than free weights and machines.
- Most resistance machines are not designed for the length of children’s limbs and should be avoided.
If you’d like some complete, step-by-step soccer strength training plans for this age group, please see Total Soccer Fitness for Juniors
Soccer Strength Training For Youth Players
As players reach puberty they naturally grow in strength (particularly males). However, bones are still growing and the end plates are still susceptible to damage.
Even players who seem to have matured early should NOT lift heavy weights (i.e. a weight that cannot be lifted at least 10 times).The progression from bodyweight exercises to free weights and machines should be gradual and based on a player’s own development. Because players grow rapidly during puberty, it’s important that a soccer strength training program helps to balance muscle groups. Bones usually grow faster than muscles develop, which can often lead to overuse injuries such Osgood Schlatter disease. A combination of strength and flexibility exercises can help to reduce the incidence and severity of these.
Total Soccer Fitness for Juniors also features soccer strength training plans for this age group, with recommendations for sets, repetitions and suitable exercises.
Soccer Strength For Mature Players
Once players have matured fully, soccer strength training can become much more structured and soccer-specific.
During the off or closed season, players should follow a general or basic strength plan. This will help to rebalance the body after a tough season.
During the later stages of the off-season and the early stages of pre-season, players should switch to a maximal strength program. This can be converted into power and strength endurance during the latter stages of the pre-season, ready for the first competitive game.
For in-depth soccer strength training plans (as well as soccer plyometrics sessions and muscular endurance circuits) please consider getting a copy of Total Soccer Fitness (High Performance Version).
That’s it for day 2. Look out for part 3 tomorrow, where we will look at speed and agility training for soccer.
Best wishes,
Phil Davies.
Author, Total Soccer Fitness