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Soccer Conditioning – What Youth Soccer Coaches Need to Know
If you are a football parent or youth football coach, you need to understand both the energetic, muscular and neurological (nerve) demands of a young footballer’s body that occur throughout a football match. .
In the past and even today, parents of footballers and coaches would send their children and players on a twenty to thirty minute fitness run. In the past, that may have been fine; however, as soccer has become a game of power and speed, this type of training is outdated. Not only is it outdated, but it makes players slower, weaker, and prone to overuse injuries.
Football is a game of short bursts of energy with recovery.
Regular jogging keeps the player at a steady pace without stopping, starting, changing direction, or speeding up. there is absolutely no power development in a regular jog.
Here are three key conditioning elements a football player must master to be effective on the pitch:
2) repeat sprints for a specific duration with recovery (intervals)
If we break down a football game very closely, we see these actions consistently. Take for example when an attacking team kicks the ball into open space on the wings. An attacking attacker or defender must sprint to reach the ball.
A footballer must also have the ability to defend himself after an attack. In this case, they need to have the energy to make the initial attack run and then quickly come back to defend.
Finally, a player must change speed/rhythm to pass a defender. It is for these reasons that young footballers must condition themselves in this way.
Here are three simple exercises you can do to help you with your sprints, repeat sprints, and accelerations.
1. 10m, 20m and 30m sprint distances – every ten meters you rest for a minute before sprinting again. You need maximum recovery to get the most out of your sprints. You can do five to ten.
2. Then measure a distance of 20 or 30 meters and have your child or team sprint back and forth for 30 seconds and recover for 30 seconds. You can work up to fifteen to twenty minutes three times a week. This is considered interval training.
3. Next, you can ask your child to walk 10 meters, then run 10 meters, and finally sprint 10 meters. If your child or your team is fourteen or older, you can use distances of twenty to thirty meters. This type of exercises teaches changing speed and acceleration.
These young footballers can do these exercises on a field by going back and forth linearly. I have you square set up space which is either 10m by 10 meters or 20m -20m or 30m by 30m. This will force players to properly slow down and change direction.
This causes all three body systems (energetic, muscular and neurological) to work together for success.
As you know, there are many stops and starts with changing direction in the game. Doing boxing drills will help with football specific conditioning.
These drills can be done with or without a soccer ball. It is important that your child or your team avoid long distance races for conditioning. Now that you have information, it’s up to you to present it to your child or your team.
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