Soccer Training for Women

There are more girls playing soccer now than ever before. In the United States, there are more girls than boys playing youth soccer. At the college level, the women's teams usually have a larger fan base than the men's teams. The sport of soccer is growing and it is important that all players receive the best training possible to ensure quality play without injury. Due to the growing numbers of girls and women now in the sport, women-specific training programs are being researched and established.

  1. Injuries

    • Injuries happen in soccer. It is an accepted fact. The physical demands of soccer are high and there is a lot of contact on the field. Collisions and falls are going to happen and sometimes result in an injury. A player suffering an injury due to lack of fitness is avoidable and should not happen. Year round soccer-specific training should be planned for higher level soccer players. Youth players need breaks throughout the year so as not to overtax their bodies. Playing different sports and staying active year round can help keep youth players' fitness level high and train muscles differently to avoid overuse. There are a much higher number of knee injuries in women soccer players than men. This is partly due to the structure of a women's body, but training is also a factor. More research is being done in this area to determine better women-specific training to protect the knees.

    Fitness

    • A soccer player must be of the fitness level sufficient to run, compete and apply strategy for the entire length of the game. Running is an obvious form of training; however, the training needs to reflect the type of running needed during a game. Soccer players do not run for 90 minutes: they sprint, jog, sprint and jog. Sprinting and jogging around the field with a ball is the training needed. Using a combination of weight training, plyometrics and/or Pilates is an excellent way to train for soccer. The weight training is for strength, and the plymoetrics and Pilates strengthen the core for efficient running, balance and the ability to change directions quickly.

    Speed Training

    • If you are looking to increase your sprinting speed, there is specific training for you. Some body types are able to run incredibly fast. Speed training may not get you to the same speed levels as these athletes, but it will get you to your fastest running speed. This training should be done before the season starts. A general Monday through Friday, three-week speed training program would include: general warm-up including 1/2 mile run, stretching, high knees, heel-glutes, etc; and 3X30 meters, 3X60 meters, 3X90 meters with a 45-second break in between reps. On Wednesdays only, do a speed pyramid run of 50, 100, 150, 200, 150, 100, and 50 meters. Do the pyramid run once the first week and three times on week two and three. Increase the meter repetitions each week from three to five to six reps on the third week. Remember to stretch after each training session.

    Technical Skills Training

    • Most soccer players want to learn the fancy tricks and moves, but if you are unable to dribble the ball with control you will not be able to beat your opponent in the game where it counts. Dribble the ball close to you so you can cut in any direction. Get comfortable using both feet. Keep your head and eyes up for field awareness. During all running warm-ups, dribble the ball. You can improve your passing technique even when you are training alone by kicking the ball against a wall. Use both feet, keep your ankle locked and strike through the center of the ball. Using a tennis ball is also a good way to improve ball control and technique.

    Mental Game

    • Female athletes are more about connecting with their teammates rather than attacking their opponents during a game. This is opposite of how male athletes face a game. Pregame conversations with a women's team usually centers around their team, whereas a men's team is focused on the other team. This distinction is important for both players and coaches to understand. Team building and time for socializing off the field creates the bond that is necessary on the field. Communication during the game is essential for the female players to have that connection and move forward in the game. Use this during practice. Create code words or a separate language that only the team knows. This will improve communication and strengthen the team bond.