School is about to start and the summer heat plus the combination of the 2-a-days and training already underway is intense! Competition season has already begun with preseason games and tests but some athletes still aren’t ready. Soccer players know that they need to run but there are other important components to consider, especially for those in higher competition levels, including the pros. Overall body strength and conditioning is very important at this stage. Want to know how to accelerate your preseason fitness even more?
Water consumption. I truly think most parents would be shocked by how under-hydrated their kids are before they even step on the field for training, much less for a game. Then, quite often, kids want to rely on Gatorade or other sports drinks to fix their hydration needs. Most sports hydration should come for kids consuming the proper amount of water throughout their day and before their practice / training / games. Drinks like Gatorade serve their purpose and are especially necessary in the high heat extremes but they will not be able to do their job if the tank is completely depleted. One suggestion for marking water is to take a 1-gallon jug and mark where the water should be consumed to throughout the day {click here to see an example of this on my Pinterest page}.
Food consumption. Fuel your body with light, clean foods. Avoid the fried stuff and go for pastas, whole grains, complex carbohydrates, proteins, and fruits and vegetables. These may seem obvious but it always helps to be reminded.
Run, Run, Run. Running doesn’t mean completing a marathon on your first day out. Start with a quarter mile but commit to running a mile per session within 1 months’ time. Once you are running with teammates and your coach asks for more you’ll have camaraderie and commiseration to get you through.
Strength training. Now my ex-teammates and coaches will be the first to tell you that I never enjoyed strength training – in part because I was naturally strong and could out-weight & muscle most competitors. However, this was somewhat to my detriment as a professional and now as a trainer {and an adult with slowing metabolism} because I did not have the discipline of the habit and I took for granted the benefits of an appropriate strength-training regimen and its influence on my game. I am still not a fan of heavy lifting but proper training serves its purpose to strengthen, support and protect the muscles, joints and bones.
Here is a sample {from this guest author} to get you started:
Starter Notes:
• DB: dumbbells
• BW: body weight
• If you use a box it should be where your knees are not much lower than 90° when you sit down and when you step up.
• On the BW or machines it should be a weight that you can finish the reps but if too easy go up.
• On BW just add DB
• Also this will take more than 30 minutes your first time as you’re figuring out the routine but quickly you will know what to do and will get it done in 30 minutes or less.
• Move quickly and only break when it says break!
Exercise ————–weight —-reps
Warm up elliptical 10 min
Box {or bench} squat -BW-40
Box {or bench} step-up -BW-20per leg
Bench push-up -BW – 20
Bench dips–BW –20
1 min break
Stair stepper 2 min
Push-ups 20-30 {can be modified to knees}
Stair stepper 2 min
DB lunges {long step–knee doesn’t pass over toes} BW—30
Stair stepper 2 min
DB bicep curl {elbows forward}
1 min break
Bike 10 min
Approximately 30 minute workout!
This is meant to be very short and basic and to keep you moving!:) These are cardiac and strength-training exercises that shouldn’t hurt your knees but still work your legs. I am not there to see you and see how hard you need to be pushed or if you need to back off… So pay attention to your body! If you can’t catch your breath, slow down; if you can talk freely speed up! Most of these are body weight-based and you can progress to holding dumbbells and adding more weight later but these assume you are out of shape and that you don’t want to injure yourself before you even really get started.