Soccer Training & Diet

Endurance Training

• Endurance training ranks as a crucial component for any soccer player's workout regimen. Players generally have to be able to run non-stop during 45-minute halves with little time to catch their breath. As such, individuals need to prepare their bodies to make it through the game. The ideal workout will include both aerobic exercise such as jogging as well anaerobic exercises like interval sprints. This combination of sustained aerobic training and intense spurts of anaerobic training conditions the body to withstand the rigors of play on the pitch.

Strength Training

• Strength training also plays an important role in a player's performance. However, soccer players do not approach strength training the same way that some athletes such as football and rugby players do. The emphasis is not on building raw power and bulk, but rather on sculpting lean muscle and quick-twitch fibers. This means exercising with less resistance and more repetitions. Muscle bulk inhibits a soccer player's mobility and endurance, whereas lean muscle enhances endurance and allows players to maintain their balance on the ball while generating more punch in their shots. Prominent muscle groups to focus on include the abdominal core, pectorals, hamstrings, quadriceps and calves.

Skill Training

• Soccer players must hone their foot skills if they hope to put their physical fitness to good use on the field. Fundamental skills such as dribbling, passing, trapping and shooting should all be addressed on a regular basis. Even the most experienced players occasionally spend time going back to basics. Players can work on the aforementioned skills on their own as well as in team practices. Myriad training drills exist to help individuals refine their skills on the ball. Each player has the responsibility of analyzing his game to see where there is room for improvement and what drills will help him progress.

Tactical Training

• Aside from individual skill, players must learn to cooperate on the pitch. The most successful teams are usually the ones that orchestrate their efforts in unison. Coaches have to teach their teams about positioning and tactical approaches to the game. Players need to comprehend their roles when it comes to issues like defensive spacing and offensive runs in order to maximize the potential of the team as a whole. Much of this development comes on the training field as coaches drill players in situational scrimmages that simulate the pressured circumstances of a real game.

Diet

• Soccer players who take their craft seriously will also tailor their diets to the demands of the sport. Obviously, junk food is out of the question. A soccer diet should be low in fat and simple sugars, while rich in complex carbohydrates and lean protein. Complex carbohydrates such as whole-grain bread, pasta and cereal provide the body with a steady stream of glycogen, the essential fuel for any athlete. Additionally, sources of lean protein including eggs and nuts supply amino acids, the building blocks of muscle. Protein helps muscles recover and rebuild after extreme exertion.

  Soccer players should consume a meal with plenty of carbohydrates and proteins roughly two to three hours before a match or practice session. This will provide ample energy while allowing time for digestion. A light snack should also be consumed in the 30 to 60 minutes following a game in order to replenish the body and speed recovery.

  Finally, the issue of hydration is not to be overlooked. The Mayo Clinic recommends that the average person drink at least 64 fluid ounces of water every day. Soccer players may need more than this due to the excessive amounts of water they lose through perspiration when exercising and competing. Sports drinks with electrolytes and carbohydrates can help, but water will suffice in most cases. Proper hydration enhances athletic performance, and soccer players should drink plenty of water before, during and after all training sessions and games.