16 Year old needs to increase speed and strength for soccer

B

bcurko

0
Hey guys and girls @ fitness.com

I'm in need of some advice, i currently play for two soccer teams.

One is school and the other is club both training sessions occur for 2 hours four times a week so usually 8 hours of training.
  • Monday Morning school Indoor Soccer training
  • Tuesday Arvo Club training
  • Thursday morning school training arvo club training.

I think I'm reasonalby fit but i need to still improve my speed in sprints as well as my frame, I'm being pushed off by bigger guys so i need to have a bit more strength there specially with my core and legs.

So i was told by my PE teacher to do athletics training i did that for about 6-8 weeks 1 and a half hour session in the morning and i just didn't see much improvement. Maybe there program was suited differently to what i wanted, i was thinking i should be doing heaps of km's on the bike as well as doing some weights and building up a bit. Here is what i look like now, I'm about 180cm 74kg.

Any suggestions?
 
I would recommend focusing on an exercise regime that focuses on developing your power, or simply the strength needed to generate acceleration.

An example power program tailored to your soccer program, performed 2 days per week, would be as follows:


Day 1 (Upper Body Emphasis [heavy low-rate power]- for that pushing off of other bodies so to speak)

Sets: 2 to 3; Reps 3 to 8

Power Clean from Floor
Hang Pull
Sing Arm Snatch with Kettleball or Dumbbell
Medicine Ball Chest Pass
Push-ups with Claps


Day 2 (Lower Body [light high rate power]- using your body weight)

Sets: 2 to 3; Reps 10 to 20

Triple Bounds
Lateral Cone Hops
Depth Jumps off of box onto box
Box Jumps from floor

Notice the different methodologies for producing the power you need. The upper body makes use of weights. The latter makes use of your weight. I would recommend performing these workouts on your light, or off, days in an effort to avoid overtraining.

With regard to improving your speed on sprints, simply run different sets of distances and time them. Given the standard length soccer field for your age group, 100 yards, an example is as follows:

3 to 5 x 20 yards

2 to 4 x 60 yards

2 to 4 x 80 yards

Record your time and take 1 to 2 minutes of rest between each series. I would perform these separate of your resistance training days. And remember, always start slow with each facet of training. Do not blow yourself out on the first few days of training.

Hope some of this helps.

Take care.
 
Thanks for the reply rock now i just need to find a gym to go to and give them the regime you wrote :) hopefully i can do lots of chinups so when i climb i can lift myself up on one arm for the stupid pole excersise wall. Cheers Brenton
 
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