Speed training
Speed is one of the crucial things a soccer player must possess. Speed in soccer is not a matter of running straight sprints only. Speed on the soccer field includes changes in direction and rate. Though long distance running may have the perceived effect of stamina, it actually only trains those parts of the body that makes a good distance runner. Many parts of the muscles, ligaments and core body functions are not properly trained for the soccer player.
As in any sport, training conditions should be geared toward the functionality of the sport. It doesn't make much sense for an American Football player to learn how to kick a ball, unless he is a kicker. Nor does it make sense for a soccer player to learn a football tackle drill, less he or she intends to be banned for life from the sport.
Strength training
Strength training tears down muscle, which then rebuilds in 48 hours.
Proper strength training will then rebuild muscle the right way to protect the joints. This prevents injury.
Calves, Abs and Forearms can be trained every day, since we use them every day. These have twice as many fibers than hamstring, for example.
ACL injury prevention.
To Prevent Anterior Cruciate Ligament (ACL) injury, a player needs to do hip and hamstring strengthening training (see FIFA 11).
Group training.
Athletes must train the muscle groups together.
Core: Bottom of ribs to bottom of butt, especially the hip.
See <http://www.elitesoccerconditioning.com/CoreTraining/CoreTrainingArticle.htm for more information on core training.
Doing strength training to mimic the sport.
Soccer players use mainly feet and legs, but the core is also used extensively. These are the areas that need concentration.
Weight vs. Repetition.
As weight increases, reps decrease! Be sure that intensity increases. To do more repetitions in weight training and not increase weight, with the thought that it will improve strength is not correct. It is the intensity of the training and increased weight that will properly rebuild the muscles.
Acclimation training
Acclimation training should be part of the regiment. Soccer athletes who never train in hot or rainy weather and then play a game under those conditions will not be acclimated. If hot, heat-stroke can be a result of players not properly hydrating, or even improperly hydrating. Not recognizing adverse body conditions under abnormal weather conditions can be dangerous.
Diets
Proper intake of macro and micro nutrients is also important. During strength training, for example, proper intake for an Athletic Diet Should be 85% CHO (Carbohydrates), 25% PRO (Protein), 20% Fat.The FIFA nutritional guide is an excellent reference for soccer players for proper diet. (see FIFA.com).
Soccer players who do not monitor their diets, may not suffer physically. What they do is cheat themselves and their team by not being at peak performance levels.
Basic warm-up
The FIFA 11 guide, additionally is an excellent reference for injury prevention. Injuries often occur due to a lack of strength training. Muscles and fibers aren't properly prepared for the rigors of the sport, and things like pulled hamstrings, ACL injuries and sprained ankles will occur.
Before doing rigorous conditioning, basic warm-ups should be completed. Dynamic warm-ups must precede static warm-ups. Slow jogs, with increased speed and core inclusion (flailing arms, twisting upper body, etc.) should be used for dynamic warm-ups. Follow this with the FIFA 11.
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