| To be competitive in today's game it imperative you | | | | 3. Uphill Sprints - Uphill sprints will help you develop |
| put away the old outdated training methods. Running | | | | power. NFL All-Time leading rusher Emmitt Smith was |
| long distances can be slowing you down and may be | | | | a big proponent of hill sprints. Beach runs in soft sand |
| burning off the muscle you need for bursts of speed | | | | are also really good for developing acceleration. Make |
| and power. Soccer players need strength and | | | | 10 yard sprints with plenty of rest in between. |
| conditioning exercises that both closely resemble the | | | | 4. Zig Zag Ball Handling Drill - In this drill you will set up |
| actions of their body and muscles that perform | | | | cones in a zigzag pattern at about 5 yards apart. The |
| during the game and mirror the energy systems that | | | | closer together the cones, the more difficult the drill. |
| are used in a game! | | | | Next you will line up at one cone and dribble the ball |
| Here are 5 soccer drills to help your power and | | | | to the next cone and cut around the cone and on to |
| speed. | | | | the next, then you dribble the ball back to the |
| 1. The Box Drill - Use cones placed 6 yards apart in a | | | | beginning. Take a short rest and repeat. |
| square. Start at one cone and run forward to the | | | | 5. Groin Conditioning - Metabolic conditioning (intervals) |
| next cone. Perform a drop step circle around that | | | | should always remain at the end of a training session |
| cone. Perform a shuffle step to the next cone. | | | | that incorporates "explosiveness". If you fatigue the |
| Perform a drop step circle around that cone. | | | | athlete with conditioning, you can't expect the athlete |
| Backpedal to the next cone. Perform a drop step | | | | to perform explosively and you may even |
| circle around that cone. Shuffle step to the original | | | | compromise safety. Like all other aspects of the |
| starting cone. Perform a drop step circle around that | | | | program, in order to develop "groin-specific" |
| cone. Run diagonal to the next cone. Perform a drop | | | | adaptations, you must incorporate lateral movement |
| step circle around that cone. Shuffle step to the next | | | | into the conditioning drills. |
| cone. Perform a drop step circle around that cone. | | | | This means short, high-intensity intervals that include |
| Backpedal to the original starting cone. | | | | lateral shuffling, crossovers, and sprints into and out |
| 2. One Leg Squats - One leg squats is another | | | | of lateral movement. Intervals can range from 10 to |
| excellent leg strength exercise. Stand on a platform | | | | 60 seconds (or more). Rest intervals will vary, but |
| and lower one leg off until you are just below parallel | | | | one option is to rest an equal amount of time to the |
| and then stand back up using the other leg. Work up | | | | work interval. |
| to 3 sets of 10 for each leg. | | | | |