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Fitness Program

  • 01-04-2009 2:51pm
    #1
    K09
    Registered Users, Registered Users 2 Posts: 649 ✭✭✭


    Hi,

    I am looking to get fit for soccer, which is played at a pretty decent standard.
    Can anyone advise me on any fitness drills/diet?

    I am just recovering from a groin injury so have just started training on my own. Below is my current program...

    Tue and Thurs:
    4min warm up jog
    2 sets of 6 3/4 paced runs (length of pitch)
    4 shuttle runs
    Wed: Jog or Swim
    Weekend: long jog

    Thanks!!


Comments

  • #2
    aye
    Closed Accounts Posts: 991 ✭✭✭aye


    Soccer is a mostly anaerobic sport, where you sprint most of the time.
    so train with anaerobics in mind.

    spints, tucks jumps, power lunges, squat jumps, box jumps.

    bring in jogs.

    do HIIT, or circuit type training.


    for diet read the stickies.

    a simple circuit would be:

    warm up, 4 laps of pitch with knees up and hamstring curls

    40 seconds per station, 5 to 10 second rest.

    jumping jacks
    forward lunges
    sprints
    jogging
    pushups
    power lunges
    skipping
    squats
    tuck jumps or squat jumps

    cool down, 4 light laps of pitch


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