[Stogey23]

Hey everyone,

I'm incredibly out of shape, about 10 pounds over my playing weight. My cardio is awful, I could hardly play for 45 minutes today during lunch and I ended up with a red face that lasted for a couple hours. I'm also extremely unflexible. My soccer skills are still there, so I'm not worried about that.

I need to get my body in the best possible condition, so I can play 2 35 minute halves next Thursday. I'll be forced to play myself back into shape, this I realize. However, I'm hoping one, two, or three of you could recommend what I should do (daily if possible) between now and then to make me as effective as possible on game day.

I will run as fast as you prescribe and as long as you think I should. One thing I don't want to do though is render myself useless because I beat up my body so badly.

Put me through the ringer, I'm 27 and pretty much injury-free, so I can handle it.

THANK YOU VERY MUCH!!!!!

Matt

[C. Ronaldo7]

1 week? What you need is a miracle. I am gonna help you a little bit, you just have to be ready to take advice from someone that is a bit younger than you.

1. During the training, try to stay away from dairy as much as possible except after the training for that day is over. (less crampage, also don't eat or drink the other obvious foods that will hinder the training process i.e. soda)

2. 2.5 miles every day at a good pace. (don't wanna get you too tired for the league)

3. Drink enough water so you pee clear

4. If you have a pool nearby, use it and do a bunch of laps, this way you won't get sore but it will still help for your endurance.

5. Eat 1 bannana every day. It will help the muscles.

6. Do plyometrics. (type it in on google and get a training regimen for that)

7. Don't sleep more than 9 hours.

8. Stretch for 10 minuted before and after each run, before you go to sleep and a bit in the shower as well. (stretching lengthens muscles which also makes them stronger)

9. You may be a bit sore so find a hot tub the day before the game.

10. forgot to ad in abdominal work so i am adding it here

Good Luck

[JNINE]

I did a running regime before a soccer camp I just went to. I went on a tread mill and ran 20 minutes in the morning and same at night. 20 minutes on level 6 or 7 will make you run over 2 miles on each. If you do it, run for a bit afterwards (nothing too hard, just a light jog). You feel like you weigh 2 pounds. It's crazy! I did that for 5 days straight.(Saturday Optional). Rest Sunday. I went to the camp. I lasted all day long. I kept going, and going, and guess what? Going. Good luck.

[jtowns3]

Firstly, there is absolutely no time to lose. Get up early, stretch well and go for a 2-3 mile run at a decent pace. what helps me during the runs is to add a variety of short sprints in...to simulate the bursts of speed you will need during a match. after you are done running, stretch, hydrate, and grab a jumprope, use that for about 10-20 mins....it helps you redevelop your fast twitch muscles and will help you sweat out the impurities your body undoubtedly has (sugars, fats, beer...). then rest. rest is important but so is hard work. you have 7 days. you must run but dont kill yourself, leave that for the game. also, get out and play soccer a lot, to get used to the speed of play. situps will help you develop some core strength and add some difficulty to the workouts....and never, ever wait the week before to start training. so stretch a ton! hydrate a ton! run a ton! play a ton! you should be in good shape. good luck. hope this helps you.

[smith07]

Originally Posted by C. Ronaldo7

1 week? What you need is a miracle. I am gonna help you a little bit, you just have to be ready to take advice from someone that is a bit younger than you.

1. During the training, try to stay away from dairy as much as possible except after the training for that day is over. (less crampage, also don't eat or drink the other obvious foods that will hinder the training process i.e. soda)

2. 2.5 miles every day at a good pace. (don't wanna get you too tired for the league)

3. Drink enough water so you pee clear

4. If you have a pool nearby, use it and do a bunch of laps, this way you won't get sore but it will still help for your endurance.

5. Eat 1 bannana every day. It will help the muscles.

6. Do plyometrics. (type it in on google and get a training regimen for that)

HE shouldn'b be doing plyometrics when he is that out of shape

7. Don't sleep more than 9 hours.

8. Stretch for 10 minuted before and after each run, before you go to sleep and a bit in the shower as well. (stretching lengthens muscles which also makes them stronger)

9. You may be a bit sore so find a hot tub the day before the game.

10. forgot to ad in abdominal work so i am adding it here

Good Luck

[servotron]

Very good advice from all of you.

Of course, 1 week is not NEARLY long enough to get match fit.... take it from a guy who's constantly in your position, only 2 years older My skills are there, and I'm a killer forward....for the first 15 minutes.

What the above guy said about swimming is stellar advice...you need to get the lungs going strong!

[smith07]

run 50-100-150-200-150-100-50 meters at a 2:1 rest ratio twice

run sprints 3X30/60/90 with 45 seconds rest

run a couple of miles. Don't do too much abs becasue as someone who has been severely out of shape on many occasions, it could take a while to recover

[Stogey23]

Thanks so much for all of your help. I'll be swimming a lot today, and running after work. I'll also follow all of your other advice.

Thanks so much!

[PSsoccer123]

Originally Posted by C. Ronaldo7

1 week? What you need is a miracle. I am gonna help you a little bit, you just have to be ready to take advice from someone that is a bit younger than you.

1. During the training, try to stay away from dairy as much as possible except after the training for that day is over. (less crampage, also don't eat or drink the other obvious foods that will hinder the training process i.e. soda)

2. 2.5 miles every day at a good pace. (don't wanna get you too tired for the league)

3. Drink enough water so you pee clear

4. If you have a pool nearby, use it and do a bunch of laps, this way you won't get sore but it will still help for your endurance.

5. Eat 1 bannana every day. It will help the muscles.

6. Do plyometrics. (type it in on google and get a training regimen for that)

7. Don't sleep more than 9 hours.

8. Stretch for 10 minuted before and after each run, before you go to sleep and a bit in the shower as well. (stretching lengthens muscles which also makes them stronger)

9. You may be a bit sore so find a hot tub the day before the game.

10. forgot to ad in abdominal work so i am adding it here

Good Luck

I agree with everything you said except I have never heard that you shouldn't sleep more than 9 hours before and I am just wondering why not?

[C. Ronaldo7]

Its what alot of my trainers told me. They say that you will always be too tired if you sleep too long. I don't quite understand it but seriously give it a try. You will have a lot more energy.