Category Archives: Soccer Tips

Soccer Tips: How to Train on the Go

When You Can’t Get to the Gym

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When you can’t hit the gym like these guys, having a back-up workout plan really helps.
But what if you’re stuck in your room, or even on a plane. There are always things you can do to improve your game.

Sometimes, all it takes is a few tweaks in your focus to change you from an average player to an excellent one.

Here are a few ways to make your soccer training more of a priority – even when the gym and the field are miles away.

Daily Discipline: Beyond Footy Skills

If you really want to beef up your game, soccer needs to be with you all day, every day.

A well-trained player knows he can’t slap the “snooze” button on his alarm clock every day or blow off a healthy breakfast in favor of a soda.

No, to really good at what you do, you must use self-discipline in your daily routine on and off the field.

It’s not sexy, but working hard to improve your game means you give up the party to study or go to bed early the night before the big game.

Find that area of your life where you just don’t have self-control, and tackle it until you’re the boss again.

Mental Focus: It’s All in Your Head

Sometimes, the toughest challenges to overcome are in our own minds, especially in sports.

Learning to put yourself through mental exercises as well as physical ones can be your ticket to improving your game.

First, think. What simple mistakes do you repeat on the field?

Everyone has them, but those who take the time to know the “why” will overcome those problems more quickly.

Second, is there a play, a pass, a move you really want to learn? Visualize it. Take yourself mentally through each step, each shift of the play until you have it.

Third, when you’re tired, pressed for time, and just want to get away, take a moment to use your head as a jumbo tron. Close your eyes and remember the best game you ever played. Then play it again in your head.

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You’ll be surprised how relaxing and sometimes revealing this exercise can be. You may discover things about your game you would never see when you’re playing.

Remember: You Can Always Do Push-Ups

Training on the go means working on soccer when there’s no ball or turf anywhere near you.

Pick an exercise or two from the list below that you can do in your room.

Keep the list on your bulletin board, and when you need to take a break from studying – break out the moves.

Great ones for this are squats, kicks, wall-sits and quick heart-pumpers like jumping jacks, push ups and all kinds of jumps.

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Soccer Tips: Staying Hydrated

#1 Before the Game:
Track your fluid intake-aiming for at least 8 glasses of water, juice or milk a day-and more when you are working out or on the field.

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*Tip: Keep a water bottle to refill as needed.
Reduce dehydrating drinks like sodas, coffee, and especially alcohol.

#2 During the Game:
Halftime is the time for plenty of liquid. Water or sports drinks will recharge your system.
*Tip: Choose a sports drinks containing electrolytes, minerals, and carbohydrates.

#3 After the game:
When the game is over, rehydration should begin. If you are hot and tired, slowly drink cool water or a sports drink until your thirst subsides.

When hydrated properly, your performance can top that of a better player who is dehydrated. Translation: Drink up! Your game depends on it.

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SOCCER TIPS: Avoiding Dehydration

Drinking enough fluid should be a priority for every player and coach. Water keeps you cool from the inside out, increases blood flow to the muscles and brain, boosts stamina, bolsters focus and gives you the edge others may lack.
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Even slight dehydration (-2%) can lead to significantly poor performance. Greater loss causes damage in the form of heat exhaustion

#1 Mental Focus
Adequate water intake thins the blood to keep your brain well supplied with the oxygen it needs to process information quickly. Without it, you will find yourself lacking the ability to think quickly on the field.
Dehydration symptoms: Muddled thinking and slow mental response.

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#2 Muscle Strength
Taking in enough fluid allows for quicker muscle reactions and strength. Blood contains the nutrients your muscles crave. Adequate hydration sends blood flow where you need it most – your legs.
Dehydration symptoms: Headache and achy, sore legs that begin to tire easily.

#3 Overall stamina
Keeping a player hydrated before the game begins and especially during halftime can prevent poor performance in the second half of a game when others may be dropping off from exertion and slight dehydration.
Dehydration symptoms: Sudden exhaustion, feeling warmer than normal, dark or cloudy urine, sweating less than normal.

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The Warm Up: How Important Is It?

You’re hyped! You’re pumped! You are so ready to go. The other team has arrived, and your heart rate is matching the music coming out of some giant speakers behind you.

WAIT! Before you jump in with both feet, take a moment to get your muscles and joints prepared for the fight.

Madrid 8 Calm the rush in your head and breathe.

Many injuries are caused each year because overzealous players think that when their heart rate is up, their body is prepared for the game. Nothing could be further from reality.

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Static Stretching

Sitting on the ground reaching for your toes or standing with your foot hitting your glute behind you may seem time-consuming and pointless to you now. But try running and kicking your hardest without it, and you’ll become a believer in warming up.

Hamstrings, quads, glutes, calves and even shoulders should be given at least 10 minutes of deep stretch before hitting the field for actions.

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Dynamic Stretching

Moving through a stretch, whether some simple kicks or flapping your arms out and then around yourself repeatedly, helps your muscles to warm and blood to start moving through them efficiently. You may not always look like a star during these movements, but you will play like one – and without injury!

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