Soccer Fitness help needed urgently

P

PaulG

0
Ok guys I need help!

I play soccer and have a trial in two weeks for an interstate team and I want to give myself a boost in fitness before then.

I play as a striker so sprints of 20m - 30m's are important aswell as endurance.

Here is my timetable before the trial:

Tuesday (Today) - Free
Wednesday - Free
Thursday - Soccer Training at night for approx 1.5hours
Friday - Indoor soccer 2 x 20minute intense halves
Saturday - Outdoor Soccer 1.5hour game
Sunday - Free
Monday - Free
Tuesday - Free
Wednesday - Free
Thursday - Soccer Training at night for approx 1.5hours
Friday - Indoor soccer 2 x 20minute intense halves
Saturday - Outdoor Soccer 1.5hour game
Sunday - Free
Monday - Trial at night

(Free means I haven't got anything on on these days yet)

So what do you guys think I should do to on each of these days before the trial?

I have access to a spin bike and a pool and am happy to do 2 training sessions in one day.

All help will be greatly appreciated

Thanks Paul.
 
Hi Paul, as I see it you have 6 days to work with - meaning 12 sessions at 2 a day rate.

If you aim to have 10 sessions you can bring in much needed rest ones.

As you play striker - I'd recommend working on plyometrics - paticularly spinning 180 degrees, turning quickly and increasing your acceleration as its the first 5 yards that gets you everything.

A simple exercise I think you should do is as follows - and do it 5 times during the 10 sessions:

Lay on your front on the penalty spot (if you have access to a pitch), get up and sprint to the goalline, lay down, get up sprint to the penalty spot. thats one rep - do 10 reps of that per session - really work on that first couple of strides - it'll get you a hell of a lot more than 30 yard sprints will - because most strikers score their goals because of the power they have over that short distance.

Thats 5 sessions covered with that (Sprint work)

Divide the other 5 into 2 long distance running sessions, 2 plyometric sessions and 1 HIIT session - and split them up!!

I recommend you have the following:
Tuesday (Today) - Sprint work, long distance run
Wednesday - HIIT, free
Thursday - Soccer Training at night for approx 1.5hours
Friday - Indoor soccer 2 x 20minute intense halves
Saturday - Outdoor Soccer 1.5hour game
Sunday - Plyometrics, Sprint work
Monday - Plyometrics, Sprint work
Tuesday - Long distance, free
Wednesday - Sprint work, free
Thursday - Soccer Training at night for approx 1.5hours
Friday - Indoor soccer 2 x 20minute intense halves
Saturday - Outdoor Soccer 1.5hour game
Sunday - Sprint work, free.
Monday - Trial at night

Another recommendation - which is more of a tip for the trial than anything else - if you know your trial is going to be in the evening, then do your sprint work in the evening - the conditions on the pitch will be similar and you'll have a slight upper hand.

Any further questions don't hesitate - I've been through so many trials for this game you wouldnt believe! :D
 
Another thing - you'll never be able to replicate anything you do on the pitch on a bike or in a pool - so it won't be as beneficial to you as say a 3 mile jog with a 20m sprint for every 100m covered?

Seriously - don't worry about 20m/30m sprints - once you've got the extra yard over the 10m sprints, you'll score a hell of a lot of goals.

Remember the turning - the faster you can turn and sprint off, the more goals you will score. Best of luck and let us know how it goes :)
 
You must log in or register to reply here.
Back
Top