- Created on 09 March 2014
- Written by jack miler
- Hits: 3011
As we mentioned before, the most grueling part of hitting the field during a soccer game is the fact that you are never going to have the opportunity to rest.
As long as the ball is in play you are going to need to be active at any given point in time,cardiovascular endurance helping your teammates to move the ball into your goal while at the same time keeping it away from the other team. In most other sports you would have the opportunity to rest after one of the teams scored as they retake their position on the playing field. Although you will do this while playing soccer as well, the break you are going to be able to get is going to be brief enough that you are going to think it never even happened by the time you are once again moving down the field listening to your muscles scream at you in protest?
Fortunately, if you have a couple of weeks at your disposal you can quickly build up your endurance so that keeping up with the constant pace ofthe field does not leave you feeling like something vaguely resembling yesterday’s garbage. Since the foundation of the game is based upon your ability to run it is your running skills that you are going to need to focus on.cardiovascular endurance The average soccer player runs five to six miles during the course of a game at an average speedof four to six miles per hour. (The average is approximately the same speed as would be exerted by a strong power walker; however, bear in mind that this is an average, not an exact number.muscular endurance You will not be running at a steady four mile per hour pace; rather, you Will have moments of running full out interspersed with periods of movement at a mild lope.) Inorder for you to be able to keep up out on the field you are going to need to be capabletraveling five to six miles at a consistent pace to be fit enough to keep up with the stop and go traffic accompanying the ball .
Of course, that does not mean that you need to go out there right now and run six miles. If you are not used to the exercise that would very likely kill you! (Not literally, but you would be fairly sore the next day and it is not overdoing it on one day and then having to take the next five off to recover that is going to help you shine on the field). Instead,cardiovascular endurance what you need to do is start slowly and progress until you are able to run the entire distance. The distance you shouldbegin at depends upon how much time you have until the season starts (hopefully you have given yourself plenty of time) and what your current level of conditioning is. Two miles is generally a good starting point; almost everyone can run two miles at a mild pace.
If you do not believe that you can run two miles or the thought of running for such a long distance intimidates you try to break it up into smaller goals; for instance, you could decide that you are going to run for twenty continuous minutes at a steady pace. This will probably still take you approximately two miles, but since you will be concentrating on the clock rather than on the distance you have traveled it will n to feel as far. Theimportant thing when you are doing a timed jog is toremember that it doesn’t matter how fast you go just as long as you keep running.cardiovascular endurance If you are moving in a baby jog that really isn’t getting you where you want to go any faster than a quick walk would its okay; thepoint is,cardiovascular strength your legs are still moving in a jog -like manner. It is much harder to get started again once you have quit running than it is to make your legskeep moving, so you will be doing yourself nofavors by stopping to walk and catch your breath.If you find that you truly cannot run for twenty minutes try a smaller increment, such as ten minutes, and work your way back up.
After you are comfortable with your two miles and/or twenty minutes it is time to extend your distance a little farther. It should take you approximately two to three weeks to become accustomed to a particular distance; perhaps not so much so that you are able to travel it with very little effort but certainly enough that you can stretch it just a little e bit farther. Try tacking on an extra mile or an extra ten minutes to your runs for two or three weeks, then another mile orten minutes after that, and so on and so forth until you are able to run a full six miles or an hour consecutively.
Tip: When you are out on the soccer field you are a di stance runner, not a sprinter, and distance runners use a slightly different running style than track stars in order to make their stride smoother and help them to conserve energy. Rather than running on the ball of your foot as you would when you were sprinting attempt to keep your feet flat and close to the ground when you run,cardiovascular endurance as though your legs were skis and you were a cross-country skier. This will make travelling the very impressive distances you are going to need to be able to cover much less painful than they would be using traditional methods of running, as you will not be expending the extra energy required to lift your legs higher off the ground .
Although you may not have realized it, your legs are not the e only contributing factor when you are determining how far you can run. Your arms play a large part in helping the body to keep its momentum;cardiovascular endurance you’ll notice that after you have been running for a while your arms will be as tired as the rest of you from attempting to keep them in position for an extended period of time and from using them to help propel your body forward.cardiovascular fitness This means that building up the muscles in your arms will help you to build your endurance as well (not to mention strong arm muscles are great when you are throwing the ball in from the sidelines following an “out of bounds” and you have to convince it to travel over the top of your competition in order to reach your waiting teammate).
If you do not have access to a weight room the simple’s t manner in which to build up the strength in your arms is to do push-ups…the right way. Many people cheat when they do push- ups because their upper body strength is not sufficient to allow them to successfully lift the ear weight, and while this makes the process infinitely easier it really is not doing your body any good. It is better for your arm muscles to do three push -ups properly than ten push-ups using the “cheat” method. Keep your legs and feet together, you’re back flat and your hands positioned directly beneath your shoulders. Go down far enough that you could touch the ground with your tongue if you were to stretch it out of your mouth (you probably are not going to want to actually lick the ground with your tongue, although that is probably directly related to precisely whereyou have chosen to do your exercises) then push yourself back up, remembering to keep your back straight all the while.
If you do have access to a gym takes advantage of it as often as possible. In order to get the maximum results from your workout regime you are going to want to go at least three times a week. Not only will you be able to effectively work your arms on any of the numerous machines that a proper gymcan make available to you, you will have theopportunity to pit your leg muscles against the weight machines as well.muscular strength The average soccer player can bench press twice their own weight with their legs; although you should not try to do this right away (a hernia is not a pleasant experience,cardiovascular endurance and you really don’t want to sign on the dotted line to give yourself one) it will give you a goal to work towards.
Remember that when you are dealing with weights it is repetitions as much as weight that plays a determining factor in how effective the machines are going to be in the loping you to buildup your body’s muscle. You should do each exercise you attempt a minimum of thirty times, done in three sets of ten. Again, this goes back to the same principle as the push up; ten repetitions done with a slightly lighter weight is going to do your muscles more good than three repetitions of an excessive amount of weight,flexibility so be sure that you are choosing your weights accordingly.
On a side note, if you are going to be weightlifting in a gym be sure that you have someone with you at any given time to help you out if you run into trouble.cardiovascular definition There have been countless stories of individuals who have wound up trapped beneath weight machines or have
Had their chests crushed by a bench press because they did not have an s potter there ready to assist them. This does not mean that you should require someone to hang over your shoulder through each of your exercises; that would doubtlessly become extremely aggravating very quickly.cardiovascular endurance Just be sure that there is someone to whom you can call out should a me regency arise.
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