conditioning

[prymetyme]

conditioning is arguably one of the most important aspects of the game, so i was wondering if anyoen here has any perticular ways they get in shape for football that would be helpfull for everyone

[flyingfullback]

running about 2-3 miles about 4 times a week is good. lots of leg and abdominal exercises at the local gym. juggling the ball to still keep the touch is also good.

[nvan_football]

I usually jog 7-8 km around the block 4 days a weeks. Sometimes, though, when I still don't feel tired after morning or afternoon soccer, I run to the nearby mountains (altitude range 200m-1000m) and back. That's extremely hard and exhausting but it pays back very soon.

[jvillefreelance]

i run about four days a week and go for atleast 2.5 miles, usually ill run the first mile at a full sprint and knock it out in about 4:45, then i do 1.5 miles of high knees, butt kicks, and sprints, i jog between each excersize. Then sometimes i go for another low pace 1.2 mile jog right after that, it works for me...
On top of that i do about 1000 crunches a day and then about 100 push ups...
Then ill juggle the ball for about 4 hours a week on my own...
All that is on top of any school or club training i do, and it really pays of, but i would say that doing the 1.5 miles of the high knees butt kicks and sprints pays off the most b/c im already beat from sprinting a mile, so that works on my speed endurance which helpd the most in games...

[prymetyme]

yeah that sounds like a really good program I think Ill give it a shot, it defenetly seems like it would work

[eplkewell]

In the off season I usually ran 4-4.5 miles a few times a week, running sprints on the other days.

[Re-chi]

I think this is my first post here. I just finished three weeks of endurance, and conditioning training for my team. So I thought I would post a few drills here, that we used.

This first one, it's pretty simple. Set up cones where the yellow dots are. Start at any cone that you want, and all you do is run to the center cone in the middle of the field, then run back to the cone you were at. Then run to the next cone (Clockwise) and just keep doing this for four minutes. Then you get a two minute break of light running/ball control (Just passing if there are two people, or if your by yourself just juggle). Do this four times in total. You have to run as hard as you can though, you need to get your heartrate up.

http://img371.imageshack.us/img371/8654/sdrill15fh.th.jpg (http://img371.imageshack.us/my.php?image=sdrill15fh.jpg)

This second drill is very similiar, but instead of doing the same run, you just run in a star. And you go for 12 minutes for 3 sets. With a four minute rest in between.

http://img371.imageshack.us/img371/7272/sdrill21lw.th.png (http://img371.imageshack.us/my.php?image=sdrill21lw.png)

I was bored, so I decided to do a third drill. This one is more complicated then the others, so I didn't do the same one that we did. You start at the yellow cones, you run full speed to the blue cones, then you get too the blue cones and run backwards to the "redish" cones. At the red cones you do "diagonals"/slalom**. Then when you get too the pink cones you run sideways. The way this works is that you run for 15 seconds at full speed doing the circuit, then you walk for 10 seconds, then you run again for 15 seconds. You do this total for 16 minutes the first time. 12 minutes the 2nd time.

http://img387.imageshack.us/img387/7712/drill38yc.th.png (http://img387.imageshack.us/my.php?image=drill38yc.png)

In total in about 20 practices we did a variation of 8 or so different drills, but a lot of those involved a lot of different cones/flags/"hurdles" ect. And, that's too much effort for me to think of.

You could also just for for a normal run, but I don't think that will benefit you as much as different drills would.

Also, for core "workouts" you can do crunches/situps/pushups/ in different variations. Also Speed training is good, but I have no exercises for that at the moment since we just started it the other day.

Hope that helped.

Reece

[camerony]

Sounds good - How far apart would you put the cones in the excercises?

[Re-chi]

Sounds good - How far apart would you put the cones in the excercises?

The first one, you use the whole field. The second one, it's half of the field. So in the star, the one on the left would be in themiddle of the half-way line. Then the two in a line would be half way, and the other two at the corners. The third one, they are like a yard away.

[camerony]

Sweet - off season is approaching here and I want to keep fit, as well as building up my upper body and quadricep muscles. Thanks for your help!

[loden]

Run 50 meters, sprint 50 meters, run 50 meters, sprint 50 meters...keep this up for 3-4 miles.

the more conditioned you become make the intervals smaller, 30 meter run, 30 meter sprint, etc...

works great

[jvillefreelance]

yeah that sounds like a really good program I think Ill give it a shot, it defenetly seems like it would work
Its worked for me, i broke my foot my freshman year and went from 160 to 185 lbs b/c i couldnt do anything for 8 weeks, and i finally decided to get rid of the weight, since mid july i have dropped to 170 so lost about 25 lbs, im tryin to lose 10 more in the next month...

[jvillefreelance]

Run 50 meters, sprint 50 meters, run 50 meters, sprint 50 meters...keep this up for 3-4 miles.

the more conditioned you become make the intervals smaller, 30 meter run, 30 meter sprint, etc...

works great
Do that after you sprint a 4 minute mile, that really works your mental and physical stamina b/c your already winded...

[deano7]

i run about four days a week and go for atleast 2.5 miles, usually ill run the first mile at a full sprint and knock it out in about 4:45, then i do 1.5 miles of high knees, butt kicks, and sprints, i jog between each excersize. Then sometimes i go for another low pace 1.2 mile jog right after that, it works for me...
On top of that i do about 1000 crunches a day and then about 100 push ups...
Then ill juggle the ball for about 4 hours a week on my own...
All that is on top of any school or club training i do, and it really pays of, but i would say that doing the 1.5 miles of the high knees butt kicks and sprints pays off the most b/c im already beat from sprinting a mile, so that works on my speed endurance which helpd the most in games...

Why do you need to do 1000 crunches?

What training program would you suggest when i have 2 competitve matches a week?

[joto 3]

is lifting weights important??
how do I know what exercises to do?

[Wingtips1]

Do that after you sprint a 4 minute mile, that really works your mental and physical stamina b/c your already winded...

I find this a little hard to stomach. a 4 minute mile? really? I guarantee nobody around these threads can come close to such a feat? doubtful anybody around here could break a 5 minute mile. if they could, running a further 3-4 miles would probably not work as they'd be keeled over after the first run.

[nvan_football]

I find this a little hard to stomach. a 4 minute mile? really? I guarantee nobody around these threads can come close to such a feat? doubtful anybody around here could break a 5 minute mile. if they could, running a further 3-4 miles would probably not work as they'd be keeled over after the first run.
I can easily run 5 minute mile.

[Dr.Phil]

for fitness i run Cross Country but i also think u need to get in sprints because soccer is not just long distence

[Dr.Phil]

I find this a little hard to stomach. a 4 minute mile? really? I guarantee nobody around these threads can come close to such a feat? doubtful anybody around here could break a 5 minute mile. if they could, running a further 3-4 miles would probably not work as they'd be keeled over after the first run.

i can

[jvillefreelance]

Why do you need to do 1000 crunches?

What training program would you suggest when i have 2 competitve matches a week?
1000 or more, depends on my mood, but i do it b/c it gives me somwat of an overall workout, running for legs, crunches for torsoe, and pushups for upper body...
To be ready in two weeks, id say run twice a day, five days a week, two miles each, try to keep the time under 12 minutes. Im asuming that you are also having team practice during these two weeks as well? B/c if so i wouldnt do too much juggling on my own unless you have some spare time between running, practice, and school or work... But all that should have you in pretty good shape in two weeks regardless of what shape ur in now...