Football Competitors are generally some of the leanest sportsmen around. Which comes from enjoying the action, and from soccer conditioning drills -specific drills concentrating on mainly the energy systems highlighted in soccer.
There’s no reason why you might not start using these exact same exercises when leaning out, even if you don’t ensue to engage in football. I really do a lot of work with football, or soccer for you folks overseas. There'll be a soccer fitness routine at the bottom here, which just like I said also works great for weight loss, even if you don’t take part in the sport. However permit me notify you in regards to this year’s season, which just now finished up here in Iceland:
This season went extraordinarily well, an excellent year all around. I started work with a first division club, and thanks to great soccer coaching and good actual physical preparation too, they made up to the Champion’s League. So that’s awesome.
Yet there’s much more: my main team won both the Cup, plus the National Title 2011, for the 25th time altogether! Obviously I’m not claiming this really is all simply due to my excellent actual physical coaching, there’s much more goes into good results in a team sport such as football:
Instructors, caretakers, all the “back-office” stuff such as administration and so on, the fan’s help, and naturally 1st and foremost the competitors: they’re those who’re out there to make all this happen.
And then there’s the soccer fitness preparation, as well.
A: 5s. Cluster-Sprints
2-3 Cluster Sets of between 60-70 seconds total, 10 x 5 second-sprints total, on the whistle, 120 seconds rest.
Description: the squad run at a quick pace, not knowing when the signal (whistle) will happen. On the signal, they plunge into an all-out 5 second sprint, going back again to the fast paced run at the second whistle. Complete a total of 3-5 sprints inside a 60-70 second time-frame, for 2-3 such „Cluster-Sets“, totaling 10 sprints. Take 2 minutes rest in between cluster-sets.
B: Suicides/Cutting-Drills (Tabata-Style)
TUT (Time Under Tension/Distance) twenty seconds, rest 10 seconds.
Description: this is the classic Tabata set-up, and it works very well.
These cutting soccer conditioning drills basically imply you don’t run in a straight line for 20 secs, but you go for a set distance, stop, switch, and run back to another set mark. Example: sprint to the 20 yard mark, switch, dash back to zero, turn, dash to 30, turn, back to the starting line.
Careful! Be sure to warm-up real well before any kind of speed (read: sprint) work!
