Soccer circuit training routines can improve strength, stamina and soccer skills simultaneously.
Soccer is a sport that requires cardiovascular endurance as well as strength. Throughout the course of a 90 minute game, players jog and sprint at regular intervals, and battle opposition players for control of the ball with their upper bodies as well as their lower bodies. Circuit training can help prepare athletes for these activities, improving cardiovascular endurance, strength conditioning and fundamental soccer skills simultaneously.
Instructions
1. Plan your circuit. Decide on the duration of your circuit training session, choose your drills and arrange them in order. An effective circuit training session will have a variety of stationary and dynamic drills, ordered in such a way so as to challenge different parts of the body at alternating stations. For example, you might follow an intense leg drill such as burpees or squats with push ups on a soccer ball. Drills that might be included in your circuit are skipping rope, jumping over a stationary ball, high-knee ladder drills, four corner passing drills, keep ups and head passing drills.
2. Arrange your circuit props. Separate different territories for drills with pylons; and position any soccer balls or ladders that will be needed. If you are running a group session you might want to identify each station with a number on a piece of paper. Alternatively you could line up the stations in a sequential order side by side in a straight line or around the field.
3. Stretch. Before you begin any intensive training exercise, it is important to limber up your body to reduce the chances of straining or pulling muscles. Do a variety of upper and lower body stretches for three to five minutes.
4. Start your drills. If you are working alone or in a small group begin at station one; if you have a number of groups, have each group start at a different station to limit wait time. Once you begin, focus on doing each drill properly, rather than quickly; this will challenge your body more and reduce the possibility of injury. Use a stop watch to time your exercises at each station, and have a set time to proceed to the next exercise; if you are working with multiple groups, use a whistle blast to let everyone know when it is time to rotate. As you progress through each station keep moving; it is important to keep your heart rate up to maximize cardiovascular effectiveness.
5. Cool down after completing the session; gradually bring your heart rate down by walking around. Do a quick stretch.
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