today we are learning how to get fit for soccer.fitness isn’t everything, but it’s important! you don’t want to look like an out of shapegrandpa trying to play a full 90! what’s going on? little dap! it’s jared montz,former pro and founder of online soccer academy. being game fit in soccer is more then justbeing running fit. soccer is a game of changing speeds. sometimes you are walking, sometimesjogging and sometimes sprinting. your heart
How Long Is A Soccer Game, rate is up and your heart is down dependingon what’s happening the game. the quicker you can get your heart down after having ithigh, like at the end of a 40 yard sprint, the more game fit you will be.this video is geared towards players ages 12 and up.key points! key point one. make fitness part
of your practice with the ball.hardly anyone, even pros, doen’t like doing pure fitness because they want to play. soinstead of having a fitness only session for 1-2 hours mix fitness into your sessions withthe ball. if you are a coach mix fitness into your training sessions. for example after10 minutes of ball work do a few sets of shuttle sprints. then get back to ball work. now youwon’t be dreading the end of session fitness for 20 minutes because the 20 minutes of fitnesswas mixed into your session with the ball. key point two. start with a base fitness goal.if you are out of shape, don’t expect to be fit in two days and go all out. this ishow you run the risk of getting hurt and pulling muscles. instead start with small goals likerunning a mile in 7 minutes. or 8 minutes
depending how un fit you are. as you reachyour 7 minute goal set a new goal of 6 minutes and 45 seconds. do this until you get to a6-minute mile. that’s a strong mile pace for soccer players.key point three. tempo runs.tempo runs are a great way to get your heart rate up anddown. for example create a run where you jog for 30 seconds and sprint for 15 seconds.repeat this process for 5 reps. the jog should be a slow jog. the sprint should be a hardsprint. your heart rate is up on the sprint and on the jog your breathing deep tryingto get your heart rate down. the jog is like your recovery time.be creative and create different time intervals for your tempo runs. like 1 minute jog, 30second sprint. 15 second jog, 15 second sprint.
key point four. do fitness with the ball.mix up your fitness with fitness with the ball. instead of doing shuttle sprints withoutthe ball, do them with the ball. if you are doing a 6 minute run, do it while dribblingthe ball around the field. this makes it harder and more game like. over time dribbling whiledoing fitness will greatly increase your ball control.key point five. don’t just do long distance runs.just because you can run 5 miles without stopping doesn’t mean you are game fit. soccer isnot cross-country; it’s a game of changing speeds. make sure you mix in short hard sprintswith your long distance runs. personally i think a 2-mile run should be your longestdistance of continuous running for soccer
players.key point six. use the gym as a supplement to your fitness.when you are old enough and your body is ready, usually around 14 or so, start making thegym part of your fitness. but use it as a supplement to your fitness and training withthe ball, not the core. remember it only takes weeks to get fit. it takes years to have greattechnique with the ball. for more fitness and speed training videos watch our osa videoshere. bonus tip! don’t forget to rest! if you are training and doing fitness 7 daysa week you will burn out and get tired, not matter how fit you are. make sure you takeat least 1 rest day a week. ideally you want to get fit prior to yourseason starting. during the season you should
be more in maintain your fitness mode. theday prior to your game you shouldn’t be doing fitness as part of your training. itneeds to be light so you are rested and ready to give 110% on game day.hope you enjoyed this online soccer academy video! click here to watch our incrediblyhelpful 200+ free videos, go here if you want a believe in itâ® shirt and go here if youare a coach and want to host an osa soccer camp.my name is jared montz and remember if you believe in itâ® and back that up with hardwork, anything in life is possible. believe in itâ®!
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