October 2008 Newsletter

ENHANCE NEWSLETTER

October 2008

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Soccer Strength

Thank you for all who responded back and had a topic for this month’s newsletter. I had a lot of questions about how to get stronger, faster, quicker, and overall better for the game of soccer. Well, like in all sports, knowing how to move your body is very important. There has been a lot of controversy on how to design a program for a soccer player. There have also been a lot of myths about strength training and soccer. For example, if soccer players train with weights, they will loose speed and flexibility. Myths come from either inexperienced strength coaches giving their players the wrong program to follow, which then causes a decrease in speed and/or flexibility or from lazy players that are just trying to find an excuse so they don't have to workout.

When participating in a strength program for soccer, the number one thing to do is to find out if this program is geared for a soccer player.

There are six components that should be in a soccer player’s program (not including off/pre/in-season programming).

Neuromuscular Training – this type of training is the numero uno in training and it is over looked in a lot of athletic performance programs. This is one of the hardest types of training techniques which can take years to master. A lot of athletes and coaches want quick results, therefore overlooking this technique and going straight for speed and strength. Most athletes injure themselves due to not knowing how to move their body or putting their body in an unfamiliar situation. There are three stages in this type of training:

Cognitive Control – In this stage the athlete must think through the movement while heavily relying on auto auditory and visual input.

Associated Control – In this stage the athlete becomes more comfortable with the movement and is less reliant on visual and auditory input. The athlete is more alert.

Autonomous Control – In this stage the movement is now fluid and needs no conscious thought, it just happens automatically. This is the highest level of motor development.

Sample Exercises: Multi-Movement Sequences

Stationary/moving juggle – trap – dribble – cone drill

Lateral reaction cone drill with ball activity

Various animal walks with ball activity

In this type of training look for a lot of functional training that creates fluid body movement and sport-specific training to increase sport performance.

Strength & Power Training - Strength is the ability of the muscle to resist force while power is the ability to utilize the maximum strength of the muscle in shortest amount of time. This type of training is very important, but lacks design. For soccer players, strength and power does not come from one muscle but all muscles. Look for programs that have less muscle isolation exercises (like bicep curls or quad extensions) and look more for multi-movement exercises (like squat to press or walking push-ups). Remember, the goal is to teach your body how to move fluidly while getting stronger and not being rigid or stiff.

Sample Exercises: Multi-Movement Training

Walking Push-ups (progression: with resistance band)

Walking Lunges (progression: weight and/or speed)

Compass Lunges (progression: weight vest or resistance pull)

Speed & Agility Training – To most soccer coaches, this is the most important. Look for a program that will teach you the fundamentals of speed and agility, not one that begins with cones to run through. If speed and agility is taught correctly, the first couple days of the program should consist of hip girdle mobility drills and once that is mastered, the athlete should progress to cone drills.

Sample Exercises (in order of progression):

Hip Mobility Kicks & Rotations

Hip Flexion & Extension

Progress to sprints/resisted sprints/assisted sprints

Various Cone & Bosu Drills

Conditioning Training – For soccer, I like to use interval training for conditioning. Players are out on the field for long periods of time and they need to learn how to utilize energy. Programs that have conditioning days should not just focus on cardiac training but also strength training. Developing a program that trains both cardiac and skeletal muscles will be more efficient than programs that just run up and down the field. Remember sport specific...soccer is not just running. Conditioning should involve endurance running, short and long sprints, change of direction, and upper and lower body weight exercises. Use all of these in an interval setting and you should be in the best shape.

Sample Exercises:

Interval training with three or more variables

Team drills; keep away & transition shooting games

Circuit training techniques

Flexibility Training – Range of motion is really important in soccer. As mentioned in all of the above training techniques, fluid body movement is key. Stiffness and tight muscles will just cause injury. Be careful while stretching. Work within your range of motion first then slowly increase that range. Participating in flexibility training will help increase your range of motion over time. There is no need to go beyond your range of motion too fast. When this occurs then we are not stretching the muscle, but rather the tendon. When the tendons stretch, reaction time slows down. Tendons need to be tight, not like a rubber band.

Nutrition - Take in the right foods. I will say this a million times...never drink Red Bull, Monster, or any other energy drink high in sugar, caffeine, and taurine. False state of body and mind will increase chance of injury, black outs, and even heart failure. If you’re looking for an energy drink, look for one that is all natural with a good amount of carbs, electrolytes, and vitamins. No need for the stuff that makes your heart race a mile a minute. To learn more about healthy eating, check out our February & July 2008 newsletters.

Please continue to share your ideas for newsletter topics or send us any questions you may have.

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Enhance News!

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