fast reflexes. soccer players boast some seriously covetable athletic attributes. forgetting for a moment the sheer distance covered in a match (about seven miles), what might be most impressive about soccer players are their razor-sharp moves. a pass fake to thread between defenders, stealing the ball from an opponent dribbling down the field, pulling a 180 to scissor-kick the ball mid-air—all require fast feet and reflexes. “the basis of agility is acceleration,” says matt cook, physical performance coach for major league soccer’s new york city fc. “speed up, decelerate, change direction, reaccelerate.” it’s something that professional soccer players practice about once a week. it’s different from endurance—and, for the rest of us, an overlooked skill but one that is well within reach. to ensure that intensity, sessions have short active periods and long rests.
agility has obvious benefits on the pitch, but it’s a necessity for everyone. so does darting out of the way of an oncoming car. and doing agility work at a high intensity may have brain benefits, too. but back to the game. grab some cleats, five cones, and a soccer ball—then get ready to run. the warmup: for 10 to 12 minutes, raise heart rate, and warm up body for explosive movements. the moves: position cones using one of the three patterns indicated below. sprint the pattern at 90 to 100 percent of your maximum capacity for one rep, then rest 1 minute.
agility workouts require training at 95 to 100 percent of max effort, meaning you’ re getting up to an all-out sprint during 8 drills soccer players swears by that will make you strong and agile on and off the field. inspired by and they don’t see what it’s like on a day-to-day basis. it’s tough. in the preseason you go to training, you, weight training for soccer players, weight training for soccer players, professional soccer player workout plan, professional soccer player training schedule, professional soccer player workout pdf. u’ So, the key to getting in great shape: training like a pro soccer player. Combine 1-3 days per week of interval training, with 2-3 days per week of high volume lower body lifting (with upper body lifting another 2-3 days as well to keep the body even), and finish with some core training. The safest and most productive way to integrate flexibility training into your routine, is to do a dynamic warm-up (walking lunges, bodyweight squats, high knees, butt kicks, arm circles, etc.) before a workout, practice or game, and then spend some time stretching at the end.Nov 21, 2018
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