So im in 8th grade, our coach makes us run 5 laps around the field to warm up, and every day we have to improve it. And usually i can run a pretty decent mile 6L50-7:10 area, but for the running ive got 7:50 and 7:43.Its improvment but i want to get to the low 7's and good drills to do? And some good drills for a striker/midfirlder to pratice by my self. thanks
1000 touches also known as the seven minute drill improves your foot skills. http://www.ucs.mun.ca/~dgraham/daily_drill.html Regardless of what else you do, this will significantly improve your foot skills in less than 10 minutes a day.
You could practice juggling a soccer ball. You can do this anywhere, at home or at the soccer field. Here is the link for tips showing step-by-step to juggle the ball: http://tiny.cc/juggleball Hope that helps
If you look at the sheet, it suggests also 10 minutes on the wall and 10 minutes of juggling. If you work hard and keep your heart rate moderately elevated, its better exercise than jogging for 27 minutes because its game related. You could add varied distance wind sprints which is high intensity exercise, but I don't know what other activities you are doing during the week or how many practices your team does. Overtraining is bad for you. Ask your coach if he thinks you should do any extra running on your own. Your body needs a certain amount of recovery time. The handout I linked is what a lot of coaches have recommended to players who want to work extra on their own.
The drills are only limited by your imagination. Which ever drill you decide to use, make sure they replicate match conditions otherwise their a waste of time. For starters you need drills that are high intensity and also develop your skills simultaneously. Also make sure you are mentally focused at the task at hand otherwise you will just go through the motions and you will inevitably see no improvements in your game. If you need more tips I've spent over a year talking about training techniques, drills and motivation on my blog. If you're interested its http://www.soccermastermind.com
As far as conditioning goes, I wouldn't bother all that much with going out and trying to run a mile in some certain time. It's pretty meaningless benchmark. So while mixing in some roadwork never hurts, I would focus mostly on interval training and agility drills. A simple google search will yield a ton of results. You can also check out Nike Sparq's materials and the like. Skill wise, just get a ball on your feet every day for a dedicated amount of time. Whether you follow a routine or just juggle or play off a wall, I imagine it won't take very long before you start seeing results. Good luck!
So you think the 1000 touches workout is a waste of time? Replicate means duplicate. How do you suggest this eighth grader or anyone else for that matter "replicate match conditions" while working solo?
Did you notice that he is already running daily in practices? "[E]very day we have to improve it." We don't know what his training load is already.Interval training is high intensity. Over-training is bad. It results in reduced performance and can cause injury. It is a mistake to tell an eighth grader that roadwork "never hurts." Soccer Mastermind makes the same mistake urging high intensity training.
in order to improve you have to work hard at training sessions..rest well..and after that try individual extra-training! (strenght and running!) there is no other way to improve than training hard!
There's loads you can do to improve your work capacity for better performance. Suicide sprints, the bleep test etc. Someone else mentioned that trying to improve your mile time is pointless and in some respects, I agree. You won't be running a constant mile in a match so it shouldn't be a fundamental focus point. That said, improvement is improvement. Focus on your condition in more specific drills such as sprint and skill sessions, improve your work capacity and ability to overcome fatigue and you'll find that as a knock on effect you will also improve your 5 lap/mile time too. Hope this helps! Ian N
He is in season. Most of his training should be technical training--ball skills. The biggest problem in US Soccer is kids do not get enough technical training at team practices. Not because they aren't focused on technical training at team practices, but simply because the teams don't practice 4-5 hours a day, six days a week.
Yeah, very true. I'm not saying that fitness drills should be the focus of his training. Absolutely you need to train technical skills as a priority in season. He asked for ways to improve his fitness and that's the answer he got.
The 1000 touch drill is great for improving touch. For your improvement of 5 laps, I would recommend, you focus on running as fast as you can for 2.5 laps. Spend a week or two improving your times for that. Try running 2.5 laps, 2-3x for speed. Then at some point, you can try other intervals, again for speed. You will notice your 5 lap times will dramatically drop.
Soccer Drills to Improve Players Soccer Workout This routine for individual players will help you. Check out this professional academy soccer workout routine put together by professional soccer coaching staff. Includes drills for aerobic fitness, anaerobic fitness, core conditioning, strength work, technical skill training and nutrition. It includes a yearly calendar for you team or individual players to create their own soccer workout. http://www.socceragent.net/soccer-workout-routine.html I highly recommend this for you as a player or as a coach of a competitive team or above. If you want more soccer drills I would consider going here: http://www.professionalsoccercoaching.com
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Other than practice, practice, and practice. Don't forget about conditioning your body. You are going into puberty soon, if you spend too much energy, you are going to need to replace it with nutrients. Eat well, sleep well, and do your school work lol. You can find food guide easily on the web, with a bit of help from your parents (or consult family doctor for better info), your family can put together and implement a meal plan for you! No parents will say no to eating healthy . Conditioning is very important, you WILL feel the difference! about your school work... I was in grade 8 and i played so much soccer then I didn't concentrate in school. That year my mom made me quit the team