Expert: Bonnie Hardie - 3/7/2007

Question
I'm looking to start a soccer training program. Im 17 and going into my senior season so it is really important to me to be in as good of shape as possible. I love to lift weights and work out, but I'm not real sure on what exercises, number of sets, or number of reps i need to be doing to increase my performance specificaly for soccer. Also I not only want to improve my strength, but also my speed, agility, and endurance. I have access to the local gym, so equipment won't be a problem. Thanks!


Answer
Hi Nick-thank you for your question.For soccer,you need to do interval training,since soccer is a lot of running in short spurts.Why don't you try this:using the treadmill-run at a fast pace for 30 seconds,then slow down to a more moderate pace for 2 minutes-that is one cycle,do this for 3 or 4 cycles at first,then advance to 6 cycles.You can also lenghthen the interval times-1 min slow-3 min fast.Also for cardio,you can jump rope and run in place.As for weight training,you need to concentrate on lower body:squats,lunges,leg presses and leg curls.Do not forget your upperbody too- bicep curls,tricep kickbacks,chest presses and rows.To help with your agility,do lateral running,maybe simulate the kind of running you would do in a soccer game.   When you do your weight training,start with 2 sets of 8 repititions.Do each body part twice per week.  Good Luck,  bonnie      ps-do not forget to drink plenty of water also