Texans Strength and Conditioning Program The fitness formula for a well-conditioned Texans football player is a simple one. 90064. conditioning it takes to be a pro. We have done our research and found some solid soccer-focused strength workouts to get you started. Many athletes can be disciplined for a When you enjoy your training routine, you are more likely to follow it consistently and see results! Write a soccer-specific program that will fit YOUR team’s needs/abilities. Girls Soccer Network, For Soccer Players on the Autism Spectrum, National Oatmeal Day: Best Recipes for Socceristas, ALKÉ: Fashion and Soccer, the Great Equalizers, How to Adapt your Soccer Training for the Cold, Knowing When it’s Time to Hang Up Your Cleats, Playing Sports with Your Period: Menstrual Cups, 4 Phases of Strength Training for Soccer Players, Single-arm dumbbell rows (eight reps per arm).

Don’t worry about coming up with a routine all on your lonesome. The program works on improving the six main components in conditioning: endurance, speed, flexibility, strength, agility, and explosiveness. During the in-season phase, it is important to plan your strength and agility training around your games and competitions. This routine is best completed the day after you compete in a game or tournament. Feel free to substitute exercises that you enjoy, as long as they work the same muscle groups. This is because you need to build your fitness and soccer-specific strength while your schedule is not filled with games and tournaments. There are no shortcuts, no magic pills or potions. We have done our research and found some solid soccer-focused strength workouts to get you started. When in season, you should strive to lift weights twice each week, with one day focusing on heavy-lifting and the other focusing on a full body workout. Girls Soccer Network1220 Olympic Blvd. Soccer is a running sport combining both Aerobic and Anaerobic Endurance. Day 2: Do each exercise in the circuit for 30 seconds with a medicine ball. Suite 140Los Angeles, CA. Also don’t forget to work on your individual ball skills, and try to play as much soccer as possible! Below is a month-by-month sample weight training routine for the off-season: Day 1: Do three sets of 12 reps of each exercise. Make one that works for you and your team. Based on: •Athlete training experience •Facility/Equipment availability •A structured progression •Your season’s schedule The best program is the one that gets done. Complete the circuit three times. A long-term commitment is necessary to reach and maintain your full physical potential. 3) Gaining advantage on opponents whose fitness levels aren’t as high. It is best completed the day before a game. Day 2: Complete three sets of eight reps of each exercise at a heavier weight than in months two and three. Complete three sets of four reps of each exercise, unless otherwise noted. Day 1: Complete three sets of eight reps of each exercise at a heavier weight than in months two through three. Day 3: Complete three sets of 12 reps of each exercise at a heavier weight than in months two and three. The off-season involves a lot more weight training than when you are in-season. Complete the circuit three times. Day 3: Do each exercise in the circuit for 30 seconds with your body weight. You can’t just suddenly start doing bicep curls and squats and expect to become a pro overnight. These sample routines will get you off to a solid start if you are just beginning to incorporate strength training into your soccer workout schedule. soccer coaches and strength and conditioning coaches must work cohesively to ensure a structured and effective program is adhered to.



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