Soccer Workout

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DD23

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Hey everyone! I'm a senior high school student who is very athletic and incredibly interested in working out and playing sports. I am preparing for the soccer season ( April, May June) and was wondering if you guys could help me a bit.

I would like to greatly improve my endurance, my flexibility, my short distance and long distance running and my stamina for soccer (and track & field). I played soccer last season and I did alright but I lacked in stamina and endurance. This year, I'm moving on to senior and I want to improve my game. Anyway, I was wondering what exercises, machines, work outs you would recommend to be at premium condition physically for the soccer season. Like I said, I mostly want to improve my stamina, endurance, flexibility, speed and general lower body strength.

Here are some details about me that may be of some help:

I'm 5'8
I have access to a top of the line gym with hundreds of workout machines
I'm working out once a week right now at the gym (mainly cardio)
I am willing to work out every day as long as I have a good plan of what I'm gonna do each day.
I'm involved in football presently which is maintaining my body
My strength is that I am really strong in short distance and shorts spurts (I play WR for my football team)
My weakness is that I tire quickly in long distance and even after doing a lot of short distance spurts I see myself getting tired and losing energy
My diet is all over the place, I basically eat anything I want whenever I want which is probably bad


Anyways, what would you guys recommend for building endurance, flexibility, speed, lower body strength while still maintaining and keeping up with chest and upper body?

Any help would be greatly appreciated! :)
 
Before I was injured badly playing soccer and stopped I always followed a periodized program that was given to me by my coach at a sports institute. Im not on the right computer now but I will see if I still have the programs and post them up.

Later.
 
For Endurance go for long runs. 3-4 km long would be a good start unless you can already run farther then that.
On other days workout on your legs with a bit of upper body work so you don't get uneven. Again for stanima and muscle endurance go with low weight and high reps. Most likely something around 2x12-15.
Work on all parts of the leg and lower back to get full benefits for speed and agility. Do squats, deadlifts, calf raises, abductor, adductor those all benefit the legs and they do wonder for soccer as I also play at a some-what competitive league.

Hope this helped
 
I don't think there's much point in doing steady state cardio work for soccer as it isn't very applicable to the sport. What you're looking for is speed of recovery. Soccer is 90 minutes of sprinting with little breaks so you need to train using things like repeated 100m sprints; you sprint, then turn round and jog back to the start, you'll use the jog to recover and then sprint immediately. Repeat this about 10 times.
Shuttle runs are also good
 
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