Soccer, or the beautiful game as many of us know this
magnificent sport, is by far the most popular game around the globe. Soccer is played all around the world; in some areas is played on spectacular synthetic fields, in other areas, anywhere a circular object is founded. Soccer is a sport that does not require the use of expensive equipment and does not require many skills to be played and enjoyed as a recreational activity. However, playing soccer at a high level can be demanding. For those dreaming on one day stand as professional players on fields such as BMO, Wembley, Maracana, Estadio Monumental, Azteca, San Giro, Santiago Bernabeu or Camp Nou, training the right way on the right place can make the difference from success and failure. Soccers physiological demand such as being able to run an average of 10km per match [1,2] of which a quarter of the distance is covered at intensities of 15- 18 km/hour, [3] changing direction, which is calculated to be an average of 50 turn per game, [4] combined with the impressive amount of people dreaming to play at the professional or university level. Makes soccer a path hard to get into as law school or medicine. Eighteen player is what most team will ever have and only 11 play regularly. Therefore only the best will ever have the opportunity to wear the jersey of a professional team and even those thinking on using soccer as the mean to obtains a degree without paying a cent, would have a hard time making the university team if they do not keep with the high demand of the game. Not even natural talent can ensure that an individual will make a team. For this reason, every day becomes more critical to start training under the guidance of a skillful and knowledgeable coach, which would focus on improving all aspect of the game. Soccer physiological demands are immense, and nowadays many coaches just focus on tactics and technique, at the expenses of physical fitness. This situation created players, which are not functional and cannot perform as is required of them. It does not matter how good someone controls a soccer ball, if that person cannot take ten steps without choking. At Soccer Fitness, we are aware that intermittent high intensity running and aerobic capacity to recover from the runs are key requirements for any player. Therefore, we implemented the Power Running Program. Power Running puts player through the same training program professional player undergo every day Power running focus on improving the physical condition of players, while working with the ball and without the ball, to match the capacities expected of a professional player. A normal session of Power running is divided on four key components
The beautiful game
By Santiago Montoya
Sport specific warm up; where player learn how to prepare their body for the rigors of the game. The dynamic movement prepares the body and help ligament, tendons and muscle to be ready for the game; by doing so, the longevity of the player is increased by diminishing chances of injuries related to lack of mobility and range of motion. Running drills, which is the heart and soul of the power-running program, improves the VO2 capacity at the same time it improves anaerobic capacity, agility and ball control; which translates to greater ability to jump, kick, tacks, turns, change peace and ball control; in other words, running/agility drills improves performance [5]
Agility drill (with soccer ball and without it) is the progression of the Running drills, where player learn how to put in to practice the skill acquired. The drill are performed on distances shorter to 30m, which is the normal distance a professional player would spirit during a game .[6] However soccer, is not a linear sport or a sport where running is all you need to do to be successful. Soccer required the capacity to maintain balance, change directions, and control the ball; skill that our participant master during this session of the program. Strength training; the backbone of greatness. This part of session focused on improving strength of the entire body, focusing on neurological adaptation, which would improve force development. [7] Force development is crucial to develop high velocities that permit player to beat other player for the control of the ball, while improving the force of the kick, allowing for longer passes and powerful shots to goal. [8]
Finally all player do a Static stretching which helps to get the flexibility of the muscle back to normal. Every day Soccer becomes a more challenging sport. Where only the best of the best have the chance of stepping on the field to represent a team or a nation. 30 years ago playing with friends was enough, but nowadays playing a couple of games per week would not be enough. Soccer is not a science, but science may help improve performance and get you where your dreams end. Do not wait, now is the time to take the right decision. Come and join our soccer specific programs, experience a real soccer-training program and see result faster than ever before. References 1. Whitehead EN. Conditioning of sports. Yorkshire: EP Publish-ing Co. Ltd, 1975: 40-2 2. EkblomB. Applied physiology of soccer. Sports Med 1986 Jan-Feb; 3 (1): 50-60 3. DOttavio S, Castagna C. Analysis of match activities in elite soccer referees during actual match play. J Strength Cond Res 2001; 15 (2): 167-71 4. Withers RT, Maricici Z, Wasilewsky S, et al. Match analysis of Australian professional soccer players. J hum Mov Stud 1982; 8: 159-76 5. Helgerud J, engen LC, Wisloff U, et al Aerobic endurance training improves soccer performance. Med Sci Sports Exerc 2001 Nov; 33 (11): 1925-31 6. Valquer W, Varros TL, Santanna M. High intensity motion pattern analyses of Brazilian elite soccer players. In: Tavares F, editor. IV World Congress of Natational Analysis of Sport: 1988 Sep 23-27: porto. Porto: 7. Behm DG. Neuromuscular implications and applications of resistance training. J Appl Physiol 1986; 9 (4): 387-436 8. Goldspink G. Cellular and molecular aspects of adaptation in skeletal muscle. In: komi PV, Editor. Strength and power in sport. London: Blackwell Scientific Publications, 1992:211-29