Football? (Soccer for the americans)?!
Question: Hi there,
I used to play football (aka soccer) for years as a kid going into teenage years. However, I stopped playing due to lack of time. I miss it a lot and now I'm at University I want to get back into playing it again and play for my Uni. Can I get some fitness advice please to ease my way back in?
I have 8 months to get fit before I start training again properly. I would just like to know exercises / work outs related to football.
thanks in advance.
Answers: Hi there,
I used to play football (aka soccer) for years as a kid going into teenage years. However, I stopped playing due to lack of time. I miss it a lot and now I'm at University I want to get back into playing it again and play for my Uni. Can I get some fitness advice please to ease my way back in?
I have 8 months to get fit before I start training again properly. I would just like to know exercises / work outs related to football.
thanks in advance.
Cardio will be very helpful.
A football player will cover about 8 to 10 kilometers per game (that is in 90 minutes). So be prepare to meet this challenge.
Start by jogging (walk and jog is needed) for 30 minutes twice a week and slowly work up to 3 times a week. It could take some time to be able to jog for 30 minutes at first, work to reach your first goal slowly.
Sometimes if the ground is good for it, you can take your football and jog with it to regain control and touch. Try doing it with you head high and eyes away from the ball as much as posible. It is not easy, but that is what gives you a full view of the field and the game. It is the key to good pasing, positioning, and shooting. This trait is probably the one that sets apart good players from mediocre ones.
When you are able to run for 30 minutes 3 times a week, do some interval training to gain speed and resistance. This means go for more intensity in less training time. Something like jogging for 5 minutes, then do a 20 second sprint, and walk for 60 seconds, then repeat the sprint, and walk again for 30 seconds, etc. Your goal is to be able to do 6 of such sets, then jog slowly for another 5 minutes as cool down.
Do some stretching exercises!!! A must to prevent pain and injury. Nice to do them before you work out, but always after a work out. It should take a few minutes and view then as a reward.
Stretch your calf, thighs, ankels, back, and shoulders.
Some resistance training will help, specially for your abs, and lower back. Add some chest and arms exercises with light weights, resistance bands or body weight exercises (crunches, sit ups, etc.)
On the resistance trainig days (it should take about 20 to 30 minutes, not more) you can work some skills with the ball. Shooting and passing against a wall, or a friend, throwing the ball up in the air, or against a wall (Softly, specialy at first) to head it and direct it with your head, bouning it against the ground and controling the ball as soon as posible, etc., are fun challenges that can also give you good skills and a good work out. (If practice with someone else, it is even better.)
Rest days are as important as work out days so plan them ahead.
Forget the no pain no gain rubbish!!!!
You should enjoy what you do and fast progress comes slowly and with a balance work out (cardio, stretching and some resistance training). You should be wiht no fatigue after a days rest, maybe two days, but not more. If this is not hte case, then you are overdoing it. It will only slow you down.
With such a program you should be in a very good shape to start serious football any time!
Enjoy!
PS. Become a Livepool fan, it gives you extra knowledge of the game and makes you good looking too! Go Reds!!
there's lots of advice if you search google. here's 1 website...
http://www.netfit.co.uk/football-program...
i'm in a similar situation. but i play basketball, I'm working out at some schools to land a scholarship. i haven't played in months due to surgery. i gained about 25 pounds over the time. my advice to you is this. if you were good you will still be good. you might be rusty, but obviously talented. talent will only diminish with your age. you need to get back into playing shake. i have respect for soccer players and the shape they must be in. i started slow. i would jog about 2 miles a day. you may not have to run every day, but i needed to get in shape fast. eventually i increased it to three 4 and 5. all you need to do is try to keep up, cuz its one thing if yor good, but if you keep getting tired, you wont be able to show it. if you want you can start riding bikes, then start jogging you have plenty of time, but don't slack off. time gose by so fast!
good luck