Table of Contents

Introduction ……………………………………………………………………………..3
Building Up Your Endurance …………………………………………………5
Cardiovascular Conditioning …………………………………………………8
Consuming a Proper Diet ………………………………………………………10
Changing Your Lifestyle to Help You Get Fit ………………………12
Establishing a Workout Routine……………………………………………14
Stop Eating Foods Which Claim to be Healthy …………………15
Your Body is a Machine… ………………………………………………………15
Easy Drills to Get You Started ………………………………………………16
Lesson #1: Dribbling ……………………………………………………………..17
Lesson #2-Drop Kicking ……………………………………………………….17
Lesson 3: The Throw In ………………………………………………………..18
Lesson 6: Chest and Head Blocks ………………………………………19
Lesson 7: Passing ………………………………………………………………….20
Lesson 8: The Heel Kick ……………………………………………………….21
Lesson 9: The Outside Kick …………………………………………………22
Playing With Injuries ……………………………………………………………22
Sprains …………………………………………………………………………………..23
Cuts and Bruises ………………………………………………………………….24
Strained Muscles ………………………………………………………………….24
Broken Bones ……………………………………………………………………….25
You Gotta Have Fun! ……………………………………………………………26

10 Ways to Get Fit for Soccer Header

Introduction

All right! So soccer season is right around the corner and you want to make sure that you’re ready when try-outs roll around. Sounds like fun! Soccer is among the most notorious sports in history, and although it traveled to the United States from countries on the European continent (where it still holds the title of “football” rather than soccer, something that can be very disconcerting for those used to the term football referring to something played with a pigskin and slightly more violence than soccer) it has become one of the great American pastimes, along with baseball and basketball.

Although it is not nearly as brutal as football soccer is still not for the faint of heart. It takes a great deal of muscle and endurance to keep up when you are racing across a field as fast as you can in an attempt to outrun the competition and take home the prize-in this case, the black and white checkered blur that you see rolling down the field towards your goalie as the other team attempts to gain their advantage. If you have been an avid sports enthusiast all your life this is probably nothing new to you; you already know how to keep fit so that you are prepared for anything the playing field might throw your way. You probably make a concentrated effort to eat properly and set aside a portion of your day to workout. There will be no surprises waiting for you when you step out onto that field; as a matter of fact, if you have played soccer before you probably know exactly what you’re getting yourself into and are wasting your time reading this report!

On the other hand, if you are new to the game and physical activity has never really been your “thing” but you have decided to give it a try you probably need to spend a little bit of time getting yourself in shape. If this describes you, it’s okay; don’t develop an inferiority complex simply because you are afraid that you may be a little bit behind the game. It won’t take you long at all to catch up with your potential teammates if you are willing to put a little bit of effort into it.

Of course, simply knowing that you need to put in a little effort in order to keep up with your competition when the time comes for tryouts isn’t going to do you very much good; you need to know exactly WHAT you need to do to ensure that you are as prepared as you could possibly be the first time you step out onto that field. (For reference sake, we are going to assume that the reason you want to prepare yourself for soccer is so that you can be ready when you go up against competition for a spot on the team for the very first time. We realize that this may not necessarily be the case; there are a number of leagues that do not require that their players audition, and if you happen to play for one of these leagues it doesn’t matter; the information we are going to relay below is going to apply just as accurately to your situation as well.)

In order to prepare yourself to play soccer you are going to have to build a fitness regime based upon ten key elements:

1) You are going to need to build up the strength and endurance of your leg and arm muscles in order to ensure that they will not falter halfway through a game and send you sprawling on your face on the field with exhaustion.

2) You are going to need to improve your cardiovascular conditioning, making it easier for your body to get the oxygen it needs to keep going and preventing you from becoming tired too quickly.

3) You are going to need to learn what foods to eat and which foods should be avoided in the interest of helping you to bulk up your muscles and decrease the fat content of your body, making it easier for you to increase your metabolism and get in shape.

4) You will need to eliminate all habits which are negatively affecting your health from your lifestyle.

5) You will have to establish a firm work-out routine that works all of your body’s systems to their maximum capabilities.

6) You will need to stop eating certain foods that are touted as being healthy for you but are actually only serving to exert a negative effect on your body’s well being.

7) Throughout the course of your fitness training you will discover that all of your body’s systems are interrelated, and why it is therefore essential that you discover how to achieve the best results from each one to help you to perform at your best when you get out on the soccer field.

8) Of course, there’s more to getting fit to play soccer than simply getting fit. You need to know how to play as well! We’ll give you a list of easy soccer related drills that will help you to become comfortable with the ball and your role on the playing field so that you will be prepared when you walk in on that first day.

9) As sports related injuries are incredibly common, particularly when you are playing a contact sport like soccer which focuses primarily on a single location on your body, we will briefly touch on the subject of injuries, playing while injured and how to rehabilitate an injury to help you get out on the field as quickly as possible, and finally

10) The single most important part of playing any sport is to make it fun, and that includes your workouts as well! We’ll show you a couple of zany activities which will help you to get in shape while enjoying yourself at the same time.

Building Up Your Endurance

As we mentioned before, the most grueling part of hitting the field during a soccer game is the fact that you are never going to have the opportunity to rest. As long as the ball is in play you are going to need to be active at any given point in time, helping your teammates to move the ball into your goal while at the same time keeping it away from the other team. In most other sports you would have the opportunity to rest after one of the teams scored as they retake their position on the playing field. Although you will do this while playing soccer as well, the break you are going to be able to get is going to be brief enough that you are going to think it never even happened by the time you are once again moving down the field listening to your muscles scream at you in protest.

Fortunately, if you have a couple of weeks at your disposal you can quickly build up your endurance so that keeping up with the constant pace of the field does not leave you feeling like something vaguely resembling yesterday’s garbage. Since the foundation of the game is based upon your ability to run it is your running skills that you are going to need to focus on. The average soccer player runs five to six miles during the course of a game at an average speed of four to six miles per hour. (The average is approximately the same speed as would be exerted by a strong power walker; however, bear in mind that this is an average, not an exact number. You will not be running at a steady four mile per hour pace; rather, you will have moments of running full out interspersed with periods of movement at a mild lope.) In order for you to be able to keep up out on the field you are going to need to be capable of traveling five to six miles at a consistent pace to be fit enough to keep up with the stop and go traffic accompanying the ball.

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