I am trying to build a dynamic soccer routine for myself to follow as I push forward with trying to go pro. I have come close and perhaps having the physical edge will assist me in landing a roster spot. Most of the strength and conditioning coaches who I have spoke with do not have a good concept of what physical demands and necessities a soccer player needs to be “match fit FOR SOCCER.” A lot of times they base the programs they give me on a football/weight-lifter type of program and this is not conducive for soccer.
If anyone has some expertise or experience in putting together a strong SOCCER SPECIFIC training program for me (for the off and on season), I would appreciate it. Please post on this thread or send me a private message. I would like to begin soon and I can outline my goals and strengths/weaknesses to you.
Soccergod…
I don’t know what kind of success John Davies has had with soccer players…Check out the website of williamssoccer.
Mark Williams is the strength coach for the MetroStars? and will have what you want. His site even has a list of the protocols that he follows (westside/conjugate/non-linear periodization) and you may come up with a program from the article suggestions alone. Mark knows that soccer is becoming more physical each year and the difference between 2 skilled players will be STRENGTH!!! Good Luck …PS. if you are a member of Sports Specific Mark has done an audio interview with them also.
I am trying to build a dynamic soccer routine for myself to follow as I push forward with trying to go pro. I have come close and perhaps having the physical edge will assist me in landing a roster spot. Most of the strength and conditioning coaches who I have spoke with do not have a good concept of what physical demands and necessities a soccer player needs to be “match fit FOR SOCCER.” A lot of times they base the programs they give me on a football/weight-lifter type of program and this is not conducive for soccer.
If anyone has some expertise or experience in putting together a strong SOCCER SPECIFIC training program for me (for the off and on season), I would appreciate it. Please post on this thread or send me a private message. I would like to begin soon and I can outline my goals and strengths/weaknesses to you.
Thanks!
J[/quote]
Im a personal trainer who has played soccer most of his life. Im from the same country as Carlos Valderrama and although I was never good enough to turn pro in Colombia I did make the team all through my school years.
First of all in what position do you play ? Second if I had the money I would go with Ian King or someone on his staff, his ideas have helped me train players on a school level.
I specially like his unilateral exercises for legs.
One thing most players forget is to stretch both passive and dinamic, also take into account your other activities if you are working or studying. Players in my country train twice a day, but thats all they do so be careful not to overtrain.
Runing drills, off season I use 50% with a ball and 50% without a ball, on season I even have players sleep with a soccer ball besides them. If you see kids in Brazil or Argentina they are always fooling around with a ball playing in the streets in their houses at school etc. Try carioca shuffles etc but instead of doing them alone use a soccer ball and control it while doing these drills.
Anyway these are my ideas,I hope some of them are of use to you.
Thanks for the replies everyone. I will check out Mark Williams’ website and as a NY’er perhaps he could show me some things. I tried pilates the last couple of weeks and realyl enjoyed it b/c it helped to open up my hips and length my bulky leg muscles.
I also emailed Mr. Williams
Orang: I play outside midfield and striker…for the pro level I would like to play outside mid b/c speed is a huge asset of mine and playing outside middie allows me to go at players w/ speed (as opposed to striker and playing w/ my back to goal). Where do you train players?
[quote]Soccergod wrote:
Thanks for the replies everyone. I will check out Mark Williams’ website and as a NY’er perhaps he could show me some things. I tried pilates the last couple of weeks and realyl enjoyed it b/c it helped to open up my hips and length my bulky leg muscles.
I also emailed Mr. Williams
Orang: I play outside midfield and striker…for the pro level I would like to play outside mid b/c speed is a huge asset of mine and playing outside middie allows me to go at players w/ speed (as opposed to striker and playing w/ my back to goal). Where do you train players? [/quote]
In my country mostly on an amateur level.
Speed is crucial in soccer right now so you do have a huge asset, about playing with your back to the goal my feeling is that it depends on the coaches system so get used to it you might have to do it.
Simply do run back pedal and run and back pedal and turn, have someone throw a ball at you and get as close as you can to where the ball will land by running backwards, after that turn and run with the ball or if possible pass the ball to a partner who is standing by. Use various distances related to your position on the field change distances and partners ubication.
I like to use this with two players and see who gets the ball first and then have them fight for the ball.
Good luck and let me know if you made it. Ah pilates is great although most of my friends think its only for girls!
I too am a PT and have played soccer since I was 5 years old. Without going into specifics, I’d suggest that you have someone access your strengths and weaknesses first.
I’m 37 this month and still play at a high amateur level, as well as over 30s. I’ve coached for 18 years too.
My recommendation to you is to focus on your soccer first. FInd the highest level game you can an play 5 days a week for 2-3 hours. In college we played off season intrasquad (with the women’s team too) every day from 3 until 6. We played 5 minute games of 4v4 or 5v5 winner stays. Some days I remember playing for 3 hours. This was at 6,000 feet elevation, so when I returned to the midwest for the summers, I could outrun and outlast everybody no problem. That high elevation training really works!
Another huge tip: What the MLS really needs is players who can cross a ball accurately. If you can do that consistently well, you’d have a huge leg up on your competition. Just watch the game of the week and you’ll see just how miserable the MLS players are at crossing.
For match fitness, I’d run a lot of 800s. They’re a bitch because they’re more of a super long sprint than a distance. I’d also do a lot of anaeroic, short distance work that incorporates changes of direction.
In your weight program, I’d do unilateral leg work. You’re right to avoid the football programs. While you want strength and power, you don’t want additional mass as a soccer player. You have to adjust your lifting to achieve this goal (lower reps, higher weights - 5s x 5r for example).