It could be argued that there are few fitter athletes in the world of sport than soccer players. Players that compete at the highest level of the sport must have high base levels of cardiovascular fitness, while also have the speed and power in their legs to ensure that they have explosive qualities that could make the difference in the biggest fixtures on the schedule.
Each position will require a slightly different type of physique, with central defenders needing to be tall and strong, while players in the wide areas will need to be fit enough to get up and down the field for the full 90 minutes.
But, what are some of the most important fitness routines that you should follow if you have aspirations to be a top soccer player?
Important to Warm Up
Due to the strains and risk of injury in muscles, warm ups are essentially important before completing any fitness routine to improve your soccer abilities. A warm up doesn’t need to be intense, but it should be enough to get your pulse rising, and to be specific to soccer, it should include dynamic exercise.
It is also important to avoid static stretching, as this can decrease performance levels and make muscles cold. Good examples of warm up routines include skips, side steps, and high knees. Meanwhile, squat jumps, lunge jumps, and ladder work are also important warm ups exercises can be included.
Is Weight Training Important?
One of the most powerful soccer stars comes in the form of Fulham winger Adama Traore, who is one of the most muscular soccer players in the world. However, the type of weight training that should be completed largely revolves around the position that you play.
Muscle mass can enhance a player’s performance on the field, but it must solely impact your power output in a game situation. For example, Traore looks muscular, but all his power in his arms and legs is powerful, which will enhance his chances of running past players at a high speed.
Leg training is important for soccer players, as they will need muscular legs to ensure that they are able to cope with the demands of playing at the highest level of the game.
However, weight training for arms and shoulders will likely be more prominent among defenders, who will need to overpower their opposing strikers. Therefore, for the most part, wingers don’t want to be bulky, as this could restrict their speed, which could enhance their chances of beating their man in the final third of the field.
HIIT Workouts
One of the most popular fitness routines that is followed by many of the top soccer players around the world revolves around HIIT Workouts. This type of exercise is high intensity interval training, meaning it focuses on high effort levels before a short recovery period. The reason why this is a popular routine is mainly down to the fact that is mirrors a game situation.
There are also a wide range of other benefits that can be felt by following this routine, as it is an excellent option for those looking to lose weight and improve their overall fitness. HIIT Workouts can be completed on a range of different cardio stations.
That includes a treadmill. Here, an athlete could do a warm up jog of five minutes, before doing 30 sprits and 30 walks across a 15-minute window. Rowing machines and bikes can also be used to complete a HIIT Workout. For both, you can do 10 sets of maximum effort and 20 slower sets of recovery.
In fact, aspiring soccer players don’t even need any equipment, as you can also complete a HIIT workout at a local park. You can set up an area of cones which are set 20m apart, before sprinting from one end to the other, before jogging back to your starting point. You can repeat this for five minutes to complete a workout.
What to Eat
A healthy and balanced diet is also vitally important for aspiring soccer players. Fuelling your body is essential to ensure that you feel the benefits from the workout that you’re completing.
Carbohydrates are an essential food group that should be in every soccer player’s diet, as this is the main source of fuel. These will help replenish the energy systems that are required to compete, while also ensuring that muscles are able to recover.
Soccer players will also stay clear of processed foods, living by the rule that if you can catch it or grow it, then it will be good for your body. Using England captain Harry Kane as an example, he will typically have salmon, vegetables and rice for lunch before a big match, before having protein instead of salmon on training days.
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