My training routine.(:

Discuss your training routine and techniques you are practicing
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infectted
New User
Posts: 20
Joined: 13 Oct 2007, 14:27

My training routine.(:

Post by infectted » 09 May 2009, 06:03

Alright so a little introduction about me first

Age : 15
Position : CDM, CM
Stronger Foot : Right
Height : 165 cm / 5'4.

Focus Points
-Distribution of ball
-Control of ball
-Getting faster.

I've planned this training routine based on 2 factors.

- Soccer is a physical and technical game. I placed 30% to physical and 70 to techinical
- This will be done during my school break so i have about 1 month to follow this


Monday:

Morning :
Training with school

Evening :
Dribble about 1km to a nearby soccer court
30 mins of wall practise
15 mins of juggling
15 mins on weak foot
15 mins on shooting
Dribble back home

Night:
Run about 2.4km.
30 mins of juggling



Tuesday:

Morning:
Dribble about 1km to a nearby soccer court
30 mins of wall practise
10 x 20m sprints
Pull up. 3 x 5
incline press up. 3 x 10
crunches. 3 x 20
Weak leg passing practise
Dribble back home

Evening:
Dribble about 1km to a nearby soccer court
30 mins of wall practise
15 mins of juggling
15 mins on weak foot
15 mins on shooting
Dribble back home

Night:
30 mins of juggling
30 mins swim


Wednesday:

Morning:
1 hour of running.
- Basically running to a neaby hill. the hill is about 700m in vertical height.

Afternoon:
Dribble 1km to a nearby soccer court
Pull ups. 3 x 5
30 mins of wall practise
15 mins of juggling
15 mins on weak foot
15 mins on shooting
Dribble back home

Night:
Rope Skipping x 500
30 mins of juggling


Thursday:

Morning:
Dribble about 1km to a nearby soccer court
30 mins of wall practise
10 x 20m sprints
Pull up. 3 x 5
incline press up. 3 x 10
crunches. 3 x 20
Weak leg passing practise
Dribble back home

Evening:
Dribble about 1km to a nearby soccer court
30 mins of wall practise
15 mins of juggling
15 mins on weak foot
15 mins on shooting
Dribble back home

Night:
30 mins of juggling
30 mins swim


Friday

Morning:
School training

Evening:
Dribble about 1km to a nearby soccer court
10 x 20m sprints
pull ups. 3 x 5
30 mins of wall practise
15 mins of juggling
15 mins on weak foot
15 mins on shooting
Dribble back home

Night:
30 mins of juggling
30 mins swim

Saturday:

Morning:
1 hour of running.
- Basically running to a neaby hill. the hill is about 700m in vertical height.

Evening:
Dribble about 1km to a nearby soccer court
30 mins of wall practise
15 mins of juggling
15 mins on weak foot
15 mins on shooting
Small sided game
Dribble back home

Night:
Rope Skipping x 500
30 mins of juggling

Sunday:

Morning:
Church

Evening:

I hope someone could suggest something fun, if not i'll do the thing planned below
Dribble about 1km to a nearby soccer court
30 mins of wall practise
15 mins of juggling
15 mins on weak foot
15 mins on shooting
Small sided game
Dribble back home


Night:
Swim
-more to recover



In addition to these, i'll do press ups everyday at different points of the day if i feel like it. I'll usually do 6 sets of 20.




Could someone tell me what i could improve on this menu to allow me to become a better player like what i hope to become after a month of training ? thanks in advance!
:lol:

scottS4
Veteran Member
Posts: 851
Joined: 30 Jan 2009, 23:49

Post by scottS4 » 09 May 2009, 06:16

really good routine, the only thing i would suggest is to work on balance, and some more core work.

Anymi
Veteran Member
Posts: 781
Joined: 21 Dec 2007, 20:09

Post by Anymi » 09 May 2009, 08:28

well you said one of your focus points was to get faster (i hope you mean pace), so maybe a bit less of long distance and more of leg muscle work

infectted
New User
Posts: 20
Joined: 13 Oct 2007, 14:27

Post by infectted » 09 May 2009, 11:11

scottS4 wrote:really good routine, the only thing i would suggest is to work on balance, and some more core work.
Thanks man! but could you elaborate more about balance ?

core work meaning sit ups and all right?
anymi wrote:well you said one of your focus points was to get faster (i hope you mean pace), so maybe a bit less of long distance and more of leg muscle work
Oh alright thank you! i'll keep that in mind!


thanks alot!

Soccer4Life
Guide Goddess
Posts: 2068
Joined: 30 Jun 2006, 22:00
Location: USA

Post by Soccer4Life » 09 May 2009, 16:19

infectted wrote:
scottS4 wrote:really good routine, the only thing i would suggest is to work on balance, and some more core work.
Thanks man! but could you elaborate more about balance ?

core work meaning sit ups and all right?
Sit ups are not really the way to go for training your core. I would stick with exercises like planks, bicycle crunches, leg raises, v-ups, etc. You need to do a few and make sure you that you find some exercises that you can only do 10-15 reps on.

MUFC1994
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Posts: 1227
Joined: 30 Jun 2008, 17:30

Post by MUFC1994 » 09 May 2009, 19:39

Ya try adding some squats, calf raises, one legged calf raises, and one legged squats. Also, try to do abdominal work 5-7 times per week. I'll post a really good core guide later....
"The road to athletic greatness is not marked by perfection but the ability to constantly overcome adversity and failure."

infectted
New User
Posts: 20
Joined: 13 Oct 2007, 14:27

Post by infectted » 11 May 2009, 12:48

MUFC1994 wrote:Ya try adding some squats, calf raises, one legged calf raises, and one legged squats. Also, try to do abdominal work 5-7 times per week. I'll post a really good core guide later....
alright thats great! thanks for all your suggestions.

btw mufc could u inform me when you post one ?

infectted
New User
Posts: 20
Joined: 13 Oct 2007, 14:27

Post by infectted » 11 May 2009, 12:48

MUFC1994 wrote:Ya try adding some squats, calf raises, one legged calf raises, and one legged squats. Also, try to do abdominal work 5-7 times per week. I'll post a really good core guide later....
alright thats great! thanks for all your suggestions.

btw mufc could u inform me when you post one ?

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