| "The dictionary is on the only place you will find | | | | exercises like, squats, dead lifts, bench presses, and |
| Success come before Work" | | | | clean & jerks. |
| - Vince Lombardi | | | | If you're below the age of 14, can't afford a gym |
| First I should address an important concept. Becoming | | | | membership, or don't have access to a gym, you |
| physically fit is as much a mental task as it is a | | | | should focus on body weight exercises. Different |
| physical one. Are you going to be mentally strong | | | | variations of Pushups, Squats & Lunges, Chinups & |
| enough to get up early in the morning and go for a | | | | Pullups, and different core exercise, can be used to |
| run? Are you going to be motivated enough to hit | | | | improve your physical strength and power. |
| the weights and work on developing your strength? | | | | Whatever the case start today, even if you're doing |
| Are you going to have the disciple to spend the time | | | | 20 pushups, 20 situps, and 20 squats, every other |
| needed to improve your flexibility? If you're serious | | | | day you need to start now. I would suggest at least |
| about becoming a Soccer star, then you should have | | | | a day of rest between training the same body parts. |
| no shortage of motivation. | | | | Flexibility. |
| I know some of you may dread the thought of | | | | Realistically you should stretch every day. Stretching |
| going to the gym, or running on your own time, but | | | | does wonders for your general health & fitness as |
| if you really want to achieve your dreams, it's | | | | well as improves on field performance. Take 15 |
| something you're going to have to get used to. Give | | | | minutes out of your busy day and stretch the major |
| it a chance. Once you get into a consistent physical | | | | parts of your body. Hold each stretch for at least 20 |
| conditioning routine, working out becomes fun. | | | | seconds and focus on breathing. The stretch should |
| Challenging yourself becomes like a drug (a good | | | | be slightly uncomfortable but not unbearable. |
| one), you'll become addicted. Oh yes kids, I forgot to | | | | Endurance. |
| mention: stay in school, don't do drugs! It's not good | | | | The game is 90 minutes long. Can you play at a top |
| for your Soccer career. But seriously, once you get | | | | level for that long? The best way to improve your |
| over that initial hump, physical conditioning can be a | | | | endurance is by running. You can run every day, if |
| lot of fun, a stress reliever, it does wonders for your | | | | you're really committed. You should start with at |
| self confidence, and not to mention it is a crucial | | | | least 3 times a week. All it takes is 15 minutes. Over |
| ingredient in achieving your full potential as a Soccer | | | | time you can increase the length of your runs and |
| player. | | | | the speed at which you run. |
| Contrary to popular belief, fitness is more than just | | | | Speed. |
| running endless laps and doing sprints. There are | | | | To increase your speed you will have to focus on |
| several components of being physically fit. For the | | | | sprint training. Do a combination of Hill Sprints, and flat |
| purpose of this book I have separated Physical | | | | ground sprints (30, 50, and 100 yard variations). I |
| Soccer player development into four categories:o | | | | would recommend at least twice a week. Focus on |
| Strength & Powero Flexibilityo Enduranceo Speed | | | | quick starting accelerations and once you get to top |
| Below are a set of examples of how you may | | | | speed, hold it. Aim to go a little faster every time! |
| improve each area of your Physical fitness. Realize | | | | Don't make the mistake of neglecting any aspect of |
| that these are only examples; you can implement | | | | your physical fitness. |
| them into your training regime or come up with your | | | | All of these areas work together. Improving one area |
| own. The choice is yours. | | | | will in turn improve others. Improving all areas of your |
| Strength & Power. | | | | physical fitness is going to take commitment, |
| If you're not already on a Weight training program, | | | | dedication, and hard work, but I know you can do it. |
| you need to get on one. Be sure to focus on | | | | Now get off the couch and put in some work! |
| "functional training" rather than "body building"; looking | | | | Actually, read the rest of this book first, then you |
| good is one thing but performing well on the field is a | | | | can get to it. |
| whole different topic. Use full body movement | | | | |