Workout routine for young girl soccer player

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Soccer

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I am a 14-year-old girl who plays competitive soccer. I have team training twice a week, and in-season I have 1-2 game/s per week. The off season starts very soon and I would like to start a conditioning and strength program. I don't have access to weights or a gym, but I do have some home equipment - a variety of resistance bands + necessary attachments, a stability ball, an 8lb medicine ball, and a jump rope.

I am currently about 5'4" and 128-129 pounds. I'd like to lose about 10 or so lbs of fat and build some lean muscle. I'm not too concerned about weight itself but I'd like to get rid of fat around my body especially around my stomach!

I am currently pretty out of shape for a soccer player.

Strength is done before cardio/HIIT and everything is done together 3 times per week.

This is what I plan on doing for strength:
Press Ups 5*5
Explosive Squats 3*20
Stability Ball Crunch 4*20
Split Jumps 3*20
Stability Ball Plank 4*30s

Running day 1
Jump rope for 4 minutes
Run @ 90-95% for around 1-2 minute/s (end of block and back)
Repeat for 15-20 minutes

Running day 2
Jog for 3 minutes, 30 seconds @ 55-65%
Run for 30 seconds @ 100%
Repeat for 12-16 minutes

Running day 3
Repeat either workout above or try and beat 1.5 mile time
If really sore (for whatever reason), go for a long distance run of 3+ miles (slow + not timed)
*If you decide to try and beat time, don't strength train before, wait until a few hours or more after

I don't know how easy anything will be for me, I will just have to try it and after the first few sessions adjust everything to suit me and then get on track. I plan on changing things every 6-9 workouts or 2-3 weeks as necessary. This means switching exercises and running for longer or more intensely.

What suggestions do you all have for me? Am I going about this at the wrong direction? Should I change my routine? Is there something missing or that I need to add?

By the way, I eat pretty healthily.

Sorry if this is long or in the wrong section, I'm new and I'm not really familiar with forums.
 
Can you just give a description of your strength exercises, the press up, explosive squat, and split jump? I have an idea but want to make sure we are on the same page. :D
 
Press ups - are just traditional push-ups (where I live they just have the name press up)

Explosive squat -

Split jump -

Also, I'd like to add that I'm more training for muscular endurance, not pure strength.
 
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Being a soccer mom usually means carpooling kids to games and watching them play. But new research shows that women who join in the fun and kick around a soccer ball can dramatically improve their bone and heart health.

Researchers in Denmark recruited more than 70 women ages 20 to 47 who had no history of playing soccer as children or teenagers. Two-thirds of the women were randomly assigned to either a running group or a soccer team. The rest served as a control group.

For 14 weeks, the women in the active groups exercised by running or playing soccer for an hour a day just two days a week.

At the end of the study period, women in both exercise groups had improved on a number of indicators of heart health, balance and muscle strength, compared with the control group. However, the gains were greater among the women who had played soccer instead of running.

For instance, runners improved their maximum oxygen uptake, an indicator of cardiovascular fitness, by about 10 percent. But the soccer players improved by 15 percent.

And playing soccer not only led to better balance and improved muscle strength, but the sport also increased a woman’s bone mineral density by an average of 2 to 3 percent. Given that after age 40 women lose bone mass at the rate of about .5 to 1 percent a year, the gains from soccer are equivalent to reversing three to six years of bone aging, according to the report published in the Scandinavian Journal of Medicine and Science in Sports.

Why was soccer so much better for a woman’s bones and heart? Peter Krustrup, associate professor of exercise physiology at the University of Copenhagen, said that soccer gave women a more diverse workout than running.

“We analyzed the activity patterns during soccer, and we observed multiple sprints, turns, tackles, headers and shots on goal,” he said. The researchers speculate that the varied activity patterns were more stimulating to bones than simply jogging or running at a steady pace.


Other studies conducted by Dr. Krustrup and colleagues have shown similar heart and bone benefits in male soccer players. One study looked at muscle function and balance in a group of 65- to 75-year-old men who played recreational soccer most of their lives. In a one-leg balance test, the older soccer players performed just as well as 30-year-old men. Older men who weren’t trained in soccer had twice as many falls during the balance test as their soccer-playing peers.

While many people associate soccer with broken bones and muscle injuries, the injury risk among the recreational soccer players studied was low. Although the women kept score and were competitive when they played, the intensity level of the game was far lower than in games played in high school, college or sports clubs.

“When you play soccer in the park or among friends, the injury risk is much much lower than if you play competitive games with local rivals from another club,” Dr. Krustrup said.

Dr. Krustrup said that although many adults think their only exercise options are jogging or joining a gym, the study shows the value of recreational team sports.

“We know a lot about strength training, running and cycling because those sports are very easy to study in the laboratory,” Dr. Krustrup said. “But so many people all over the world play soccer, basketball or hockey. It’s very important to understand the health benefits of those sports and to emphasize that there are motivational and social factors related to team sports that may enhance the possibility for lifelong adherence to a physically active lifestyle.”
 
Do you warm up, stretch and warm down and stretch. A lot of people overlook it but it is quite important to prepare the body for exercise by increasing the heart rate and getting the blood pumping, plus the warm down lets the latic acid and other by/ waste products begin to disperse which is always a good thing. Also, the stretching improves flexibility which means injuries are less likely and it elogates the muscles which prepares them for exercise. :D
 
Soccer is a dominant cause of sports-related injuries in part because of its increasing popularity, according to background information in the article. Between 2000 and 2006, the number of female soccer players around the world increased by 19 percent, to 26 million. "The most frequent and severe type of injury among soccer players is to the legs, especially the knees. The anterior cruciate ligament (ACL) injury incidence is highest among young athletes," the authors write. "Knee injuries, and especially ACL ruptures, may have long-term consequences, including a long absence from soccer, incomplete recovery and secondary osteoarthritis of the knee."

Ashkan Kiani, M.D., of Uppsala Primary Care, Uppsala County Council, Sweden, and colleagues assessed an intervention program specifically designed to reduce the risk of soccer-related knee injuries among 1,506 13- to 19-year-old Swedish female players. The program featured strengthening exercises designed to achieve an improved motion pattern, reducing strain on the knee joint. The training sessions were integrated into the regular soccer practices and required no additional equipment. In addition, players, parents and team leaders attended a seminar to raise awareness of injury risk.

During 2007, 777 girls on 48 teams participated in the program and 729 players on 49 teams served as controls. Three knee injuries, including one non-contact injury (not involving another player), occurred among players participating in the program, compared with 13 knee injuries and 10 non-contact injuries among girls in the control group. Therefore, the program was associated with a 77 percent reduction in the incidence of knee injuries and a 90 percent reduction in the incidence of non-contact knee injuries.

"The rate of injury was not only lower among teams participating in the preventive program but the injuries that did occur were also less severe," the authors write. All three injuries in the intervention group were categorized as major, but all three players regained full activity within six months. Among the control participants, most injuries were severe, and only four of the 13 regained full activity within six months.

Coaches reported their teams' adherence to the program at two time periods, after the preseason training period and after the competitive season. Of the 48 teams participating in the intervention, 45 (94 percent) reported a high adherence of at least 75 percent. "The high compliance rate in this study suggests that the program is easy to implement and incorporate into regular soccer practice," the authors conclude.
 
Soccer said:
I am a 14-year-old girl who plays competitive soccer. I have team training twice a week, and in-season I have 1-2 game/s per week. The off season starts very soon and I would like to start a conditioning and strength program. I don't have access to weights or a gym, but I do have some home equipment - a variety of resistance bands + necessary attachments, a stability ball, an 8lb medicine ball, and a jump rope.

I am currently about 5'4" and 128-129 pounds. I'd like to lose about 10 or so lbs of fat and build some lean muscle. I'm not too concerned about weight itself but I'd like to get rid of fat around my body especially around my stomach!

I am currently pretty out of shape for a soccer player.

Strength is done before cardio/HIIT and everything is done together 3 times per week.

This is what I plan on doing for strength:
Press Ups 5*5
Explosive Squats 3*20
Stability Ball Crunch 4*20
Split Jumps 3*20
Stability Ball Plank 4*30s

Running day 1
Jump rope for 4 minutes
Run @ 90-95% for around 1-2 minute/s (end of block and back)
Repeat for 15-20 minutes

Running day 2
Jog for 3 minutes, 30 seconds @ 55-65%
Run for 30 seconds @ 100%
Repeat for 12-16 minutes

Running day 3
Repeat either workout above or try and beat 1.5 mile time
If really sore (for whatever reason), go for a long distance run of 3+ miles (slow + not timed)
*If you decide to try and beat time, don't strength train before, wait until a few hours or more after

I don't know how easy anything will be for me, I will just have to try it and after the first few sessions adjust everything to suit me and then get on track. I plan on changing things every 6-9 workouts or 2-3 weeks as necessary. This means switching exercises and running for longer or more intensely.

What suggestions do you all have for me? Am I going about this at the wrong direction? Should I change my routine? Is there something missing or that I need to add?

By the way, I eat pretty healthily.

Sorry if this is long or in the wrong section, I'm new and I'm not really familiar with forums.
Click to expand...

Any way you could video yourself doing the exercises and email or text? Without seeing your form it wouldn't be smart of me or anyone to tell you to do more or less. More of bad is really bad...even a little bit of bad is bad. Also, for a 14 year old that's a fairly thought out program...who gave it to you -- or did you cut and paste from the internet? Also, your running program is pretty aggressive...I mean that's relative, but you already said you're out of shape -- and to run at 90-95% for 1-2 min and then to do that for 15-20 minutes is a lot of volume at a high intensity. Have you ever had shin splints? Any other injuries?

Your push-ups are fine, explosive squats...gotta see'em first. As I mentioned, if your squat is ugly nothing else matters until you fix it. That said, I'm not sure I'd have you doing explosive squats (just yet) -- same goes for split jumps / squats.

I've worked with some pretty high level soccer players in the past 15 years and for the past 12 years 100's of 10-22 year old girls. Most cannot squat, plant or cut with perfect form and have a tendency to over train. I'm happy to help, but I'll need even more specifics -- let me know if you're interested. I'm ot picking on the girls...the boys have plenty of problems too.

JT
 
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