I've recently signed to play with D2 NCAA University out of a JUCO. I'm wondering off-season tactics I could do to help lose a little weight, build speed and quickness. So far I play Indoor 3 times a week, and train GK only twice. But the other stuff. Sprints, Abs, Weights, etc... I just want to see others thoughts and opinions on this matter, and what they as players do in the offseason. I would appreciate it. Thanks.
for speed you would have to do this. have someone time you. sprint 30 yards, walk, sprint 30 yards, and keep repeating.
as a soccer player you really have to train 24/7/365 except christmas time. its really a full time career if you wanna be the best yknow?
I'm currently on my "off" season. 5 weeks off between winter training matches and the start of the summer season, only real break for me during the whole year. I don't really know what to suggest, but here's what i've been doing. I'm a keeper playing div 1 NCAA. Mind you I am "in shape" this is basically just a toned down version of what I do with my coaches everyday during the fall, winter and spring. On even dates I have been going for 2 hour runs. I tape 1.5 pound weights to each ankle and wrist. After that I've been doing about 120 crunches and 70 pushups. Not a big fan of weightlifting, I find those exercises do me just find. Then I do sprints, usually 50 sprints at 35 yards each, with a little rest after each one. Then I juggle and pass off a wall for 30-60 minutes. Work that left foot, especially trying to improve making good clearances with my left foot off a rolling or bouncing ball. On odd dates a buddy and I go out to the old training pitch (quite soggy now) and play around. I'll kick about 50 goals kicks, 50 punts, and 50 throws. Then we'll pass and i'll work on my left foot. Then he'll shoot 50-100 shots on me, and a couple pks to finish up. Then I'll do some crosses and shots for fun. A light 30 minute jog to end the day. At night, I sleep with a ball! Possibly I have been kicked one too many times in the head, but you gotta be crazy to be a good keeper!
Where do you currently play at? I am curious. I don't do weights on the ankles, I've heard to many bad things about doing that method, but overall I like your workout.
I offered this idea up in another thread not so long ago and people just seemed to criticise how slow i was when i started rather than take heed. But i was really slow and now can do 100m in 12 somethin seconds now. Although this is just a return to fitness for me, it may work for just improving speed...maybe?
do up downs. it sounded like you exaggerated the numbers of everything abit. but if you didnt you are a madman and i wish you luck.
lol i was actually that slow though im really skinny and light and look as though i should be fit but way too many burger kings lol im jus one of those "lucky" people that can't put on weight and can eat what they want. All it was was jus a return to fitness me i used to play loadsa football in Senior School then got a job and didn't have time. You know wot i mean?