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7 months to train!
| Posted: 06 Jan 2011, 03:02 | |
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Hello, let me start of by stating that I am new to the forums but seems great. I’m not aware if this is in the correct section of the forums. Thus, if any of the moderators want to correct my placing of my post it would be appreciated!
Okay well I have one dilemma. To give details, I am currently in junior year of high school and working tremendously hard to earn myself a place in a top notch university(cal berkeley or ucla) after high school and possibly attend the university tryouts. Okay, since you now know I am a junior in high school, I want to add that I am extremely out of shape. I played football (soccer) all my life but have taken a yearly break to have time for school. My freshman year I played on junior varsity and had an extremely successful season. Was considered the most improved on the team. Then as my sophomore year came along I started working out hard in the summer and I got in tip top shape for the varsity try-outs which take place in the fall season , September and October. I had an extremely great showing of play during tryouts but unfortunately was the last one to be cut off the team due to the fact the team was full of seniors which cant be cut. I was dropped to j.v. and had two horrible coaches which never hosted one official practice so I lost all my conditioning. Also, the actual season on jv I did not start one match due to the fact that I was not the kiss ass type of player (excuse my language) who the coaches wanted in order for them to start. Now that its junior year and I am on a yearly off-season, I am planning out my training routine for my senior year. Starting March or April of this year until tryouts (September-October) I will be training alone, mostly physical training (push ups) and running up hills near my house. Having around 5-7 months to train and get ready for my senior year soccer season, I would like to know if you guys have any suggestions of how to get faster on and off the ball and also how to improve my touch of the ball since I am a right winger/ right midfielder and centre back (stopper) as my secondary position. I go play weekly at the basketball courts near my house with a few mates, the game turns out to be very similar to futsal just a bit slower paced. Any suggestions? If this is too broad, can you ask a few more questions of what you would like to help you help me out, please let me know and I will gladly provide you with further information. Please help if you can, I am in need of help coming up with a training routine that will help me out with my game. Once again please and thanks. - Raul Rodriguez |
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| Posted: 06 Jan 2011, 11:49 | |
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try playing futsal instead of the basketball, your skills will get alot better. Also as a winger you need to be good going at speed with the ball, so try practicing running with the ball in a straight line about 20-30 yards but make sure you are practicing taking a touch every step (like messi) start off slow and as the days go on you will keep getting faster at it. Also try and have a few go-to moves on the wing you can use, make them become a part of you Do alot of juggling, close control drills, just set up cones and start dribbling through them man, they dont even have to be cones, i use chairs, shoes, soccerballs and cones to dribble through. just spend as much time with the ball that u can. And if u wanna get faster running up those hills will definitely help, also try doing some 40 yards dashes, you only get faster if you practice sprinting more and more
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| Posted: 06 Jan 2011, 12:48 | |
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Besides working with the ball, I would recommend to start going to the gym again. College ball has much more physical aspect to it as u might think. No need to be a body builder but keep yourself in top notch condition, like u said u did in sophomore year. Balance all the workouts with like 30-45 minute runs every day (one day outdoors, the next on a treadmill, for example). This should be a good start for u to get ready for yr high school season, as well as for college, in a long run.
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| Posted: 06 Jan 2011, 23:59 | |
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COLLIN: Yeah, sorry we do play futsal just on a basketball court. Do you beleive running with a ball up hills and even down could help with close ball control? Or would it be better to just do quick sprints with the ball at close range? I have a few go to moves, the roullete (zidane) and the quick fake left go right move, even though its a little rusty at the moment.
ZXCXK7: Can you recommend me a few workouts that will make me stonger off and on the ball as well as being quick, my goal is to become as fast as I can and as strong as I can, any ways to reach my maximum potential in strength and speed? |
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| Posted: 07 Jan 2011, 01:44 | |
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downhill won't work for control but up hill will. While quick sprints might do something they are definitely the end all be all of control and will only do a little bit because it's nothing like most game situations where you change direction constantly.
I posted this somewhere already but for quickness as far as explosive speed and possibly a bit of overall speed you can follow this workout. Find yourself a soccer field and go to the end line or goal line. lunge to the 20 yard line and then jog 10 yards then lunge to the 50 jog the next 10 lunge 20 jog and then lunge to the end. repeat back the same way. Back and forth is 1 set do 5 sets. You can rest a max of 1 minute between sets after that you want to juggle for 3-5 minutes depending to get your breath. After that do the same thing you did with lunges but with leap frogs except you should only do 2-3 sets to start out. After take a quick lap or two around the field and stretch extensively this will probably be what you end a practice with. As far as upper body do http://www.youtube.com/watch?v=eEdMLzGZDB0 for your abs as they are a huge part of overall strength. For your arms you can do a variety of push ups and dips eddy has a good workout somewhere in one of his posts you can look for and possibly add to. |
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| Posted: 07 Jan 2011, 09:33 | |
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I'm kinda hesitant to give a specific workout advice/plan. You need to do a little research yourself either by Googling for workout programs, or by going to the gym and looking around for what other people are doing (for example, by working out with baseball team I learned some good exercises with dumbbells).
See how u can incorporate different exercises into yr routine. Think in terms of their potential of benefiting u as a soccer player and reaching yr goals, otherwise, it will be a waste of time and energy. I can give some tips though. The thing for me was not to do any food supplements or protein shakes (we want lean muscles that won't deflate after an occasional lazy week). Your daily diet is more important. Drink plenty and eat good foods (chicken, fish, rice, pastas, fruits) full of carbs. Devote decent amount of time for warm-ups and stretching - keeps u from injuries, widens yr range of motion, and makes u less tired from a long day of training. There is no need for fancy stuff, stick to simple exercises, that should do. At first, machines will be good for bringing u up to speed and muscles ready. Then start working out more with free weights - this will contribute to yr overall body balance. Make sure u have strong chest and shoulders so u won't be easily pushed off the ball. Don't forget about'em legs 
I would recommend longer workouts, anywhere from 1 to 2 hrs. This will build up yr endurance which is so important for a midfielder. Increase number, length, and speed of repetitions with time. Always workout major muscles first, then smaller muscle groups. As I said previously, do 30-45 minute runs each day this will keep u in check. Your mind and muscles will be accustomed to work hard for 45-minute intervals. Generally, u don't wonna be all 100% before starting yr preseason because u risk becoming burned out in mid regular season. Sleep well and take naps. |
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