Soccer is a demanding sport and the training programs are to strictly prevent injuries and also ensure fitness. The modern game especially is competitive and to sustain the whole season, players need to keep themselves fit throughout the year. Training exercises are devised with the aim of achieving proficiency in the game, while ensuring top fitness levels.
Coaches must focus more on trying to build skills in an individual player. On the other hand, girls training sessions can be more productive if they are shorter and involve a democratic and team oriented approach.
The relationships between players and the coach matter a lot for the girls and constant encouragement is a must to bring out the best in them. It is essential for trainees to know basic soccer rules, to derive maximum benefit from the training schedule.
Basic warm ups and stretching sessions should always precede workout programs.
Power and Strength Training
This training can begin with functional ability development. This includes conditioning the joints, ligaments, tendons, and muscles for hard and demanding sessions of workouts.
The trunk, back and the abdomen forms the crux of a soccer player’s most used body parts and should be specially dealt with, to avoid injuries.
The next stage is to build muscular strength and develop a solid foundation for playing with the greatest force and intensity. This should be followed by workouts aimed at developing skills and associated weight training regimes.
In the last phase of strength training, a coach should focus on the maintenance of top physical and mental condition. Actually, this is a part of the continuous training and gym sessions, like lifting lighter weights, moving on to heavier weights and finally back to lighter weights. This cycle can be maintained for one season.
Aerobic and Anaerobic Training
Aerobic training is where you indulge in stamina building and develop your cardiovascular functioning to sustain physical exertion for longer durations.
This can include long distance running to match the tough conditions on the soccer pitch. The head should be balanced and upright during the sessions.
Also practice for a perfect landing after a jump or fall, and good complimentary arm swings to go with the legs and weight shifting drills. Dribbling of the soccer ball or long and short jogs on the soccer field are a must for better ball control and muscle endurance.
Anaerobic training must contain speed related explosive bursts, like bringing the ball back from a certain distance as fast as you can, and knocking of targets placed in a line in minimum time or small one-on-one defending.
Speed, Agility and Flexibility Training
Flexibility drills must include kicking the ball as high as possible, stretching exercises and swift plays.
Play switching practice like first time quick pass, combination moves, and various attack formations, accompanied by problem solving and threat analysis.
Apart from these drills, meditation sessions and sports nutrition programs designed by experts also are important components of soccer training.
It is important to have a high degree of faith in your training program. The success of these sessions depends on how willingly you assimilate the finer points of the game, which determines the difference between a decent player and an exceptional performer.