Soccer Camp Secrets to Practicing Like the Pros Part 2: Advanced Strength Training
Joey Bilotta
August 17, 2008
The game of soccer is basically explosive. Typically in pro clubs, players will cover a distance of 8 kilometers or 6 miles in a game. That requires tremendous endurance, but most of the distance is covered with explosive running, in 6-10 yard bursts, one after the other.
So obviously explosive strength is needed, but endurance is required to maintain that over 90 minutes. We're starting to utilize plyometrics training in our soccer camps' training to help build this explosive power.
Before you begin…
Plyometrics converts existing strength to power, so you need to develop a solid, well-balanced strength base to build on. Players in our soccer camps usually develop a good groundwork for strength, and we help them improve before starting these advanced training techniques.
You want to start these exercises with fresh muscles at the start of a training session, before your endurance training or ball work. Warm up with 5-10 minutes of light aerobic activity followed by 5-10 minutes of stretching to all major muscle groups.
Minimize ground contact
To get the best results, actions should be performed at high speed and with maximum intensity. Don't cheat on the motion either. In jumping exercises, as your feet touch the ground, you should explode upwards rather than sinking into a deep squat. Think of this like teaching your body to fly; you want to minimize ground contact time.
In our soccer camps, we shoot for 120 ground contacts or less for each muscle group in plyometric sessions. Give yourself two minutes rest between sets. This isn't endurance training; you want to maintain good form and avoid fatigue. In late pre-season, shoot for two sessions a week with one to two days rest between. For in-season training, one session a week is enough.
If you're sore during plyometrics training, you're doing it wrong
Plyometrics training will not leave you out of breath, and will not make your muscles sore. If you're doing it correctly, you won't even feel tired. Our soccer camps' players usually feel like doing more than the recommended amount, but we tell them it's crucial to stick to the program to avoid injury and severe muscle soreness 34 hours after your exercises.
If you're truly ready to move your soccer game to the next level, you should seek out professional training. In the meantime, check out our blog for more soccer tips and tricks!
Soccer Camps' Secrets to Practicing Like the Pros – Part 1
Who Else Wants Amazing Soccer Juggling Skills?
About the Author
Joey Bilotta is the vice president of EduKick, Inc.
Thousands of soccer players have achieved international confidence and world-class soccer skills. Some have gone on to trials with professional teams.
Will you be the next?
Sign up for our newsletter today and find out how you can take your soccer game to Spain, England, Italy, France, China, Brazil, or Mexico!
So obviously explosive strength is needed, but endurance is required to maintain that over 90 minutes. We're starting to utilize plyometrics training in our soccer camps' training to help build this explosive power.
Before you begin…
Plyometrics converts existing strength to power, so you need to develop a solid, well-balanced strength base to build on. Players in our soccer camps usually develop a good groundwork for strength, and we help them improve before starting these advanced training techniques.
You want to start these exercises with fresh muscles at the start of a training session, before your endurance training or ball work. Warm up with 5-10 minutes of light aerobic activity followed by 5-10 minutes of stretching to all major muscle groups.
Minimize ground contact
To get the best results, actions should be performed at high speed and with maximum intensity. Don't cheat on the motion either. In jumping exercises, as your feet touch the ground, you should explode upwards rather than sinking into a deep squat. Think of this like teaching your body to fly; you want to minimize ground contact time.
In our soccer camps, we shoot for 120 ground contacts or less for each muscle group in plyometric sessions. Give yourself two minutes rest between sets. This isn't endurance training; you want to maintain good form and avoid fatigue. In late pre-season, shoot for two sessions a week with one to two days rest between. For in-season training, one session a week is enough.
If you're sore during plyometrics training, you're doing it wrong
Plyometrics training will not leave you out of breath, and will not make your muscles sore. If you're doing it correctly, you won't even feel tired. Our soccer camps' players usually feel like doing more than the recommended amount, but we tell them it's crucial to stick to the program to avoid injury and severe muscle soreness 34 hours after your exercises.
If you're truly ready to move your soccer game to the next level, you should seek out professional training. In the meantime, check out our blog for more soccer tips and tricks!
Soccer Camps' Secrets to Practicing Like the Pros – Part 1
Who Else Wants Amazing Soccer Juggling Skills?
About the Author
Joey Bilotta is the vice president of EduKick, Inc.
Thousands of soccer players have achieved international confidence and world-class soccer skills. Some have gone on to trials with professional teams.
Will you be the next?
Sign up for our newsletter today and find out how you can take your soccer game to Spain, England, Italy, France, China, Brazil, or Mexico!
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