Soccer training can be difficult because players must always maintain an elite level of cardiovascular endurance. Although straight-line speed is important, it means nothing if that speed cannot be maintain throughout the course of a game. Thus, the primary concern of soccer players is not short-lived bursts of speed or strength, but rather sustained energy over 90 minutes. This means the training regimen of soccer players should be tailored to fit these needs. There are lots of great exercises available for soccer players, but some seem to be more effective than others at preparing players for games. This is particularly true for kids, who need special kinds of exercises. In the end, all soccer players should utilize a combination of exercises that promote strength, speed, and of course cardiovascular conditioning. To help you in your search for the perfect soccer training regimen, read below for information on the three best exercises for soccer training for kids.
Strength and endurance help soccer players of all ages, but kids should not lift weights at very young ages. To develop strength and endurance in the leg muscles, squat jumps are the perfect exercise. To complete a squat jump, start in a stand position and lower yourself at the knees until your legs are nearly parallel with the ground. At that point, explode upward, jumping into the air as high as you can. Land as softly as possible before repeating the process. Do as many squat jumps as possible.
Squat jumps are so effective because, in addition to strengthening kids' legs, they are also surprisingly difficult on one's cardio. Most people who do squat jumps or similar exercises argue they are much more difficult than traditional cardio exercises like jogging. Plus, they prepare soccer players for when they need bursts of energy during games.
To develop the speed needed in soccer, classic sprints are the most effective exercise. When paired with another exercise, sprints become a bit more manageable, and you can strengthen another area of your game in the process. First perform a short 20-yard sprint. Although longer distances must sometimes be traveled on the soccer field, most sprints are relatively short, meaning you need quickness more than top-end speed.
Once finished with the sprint, go immediately into pushups, performing as many as possible. Take a short break, then repeat the process five to eight times. This is an incredible combination of speed and power that will really help on the soccer field. Upper-body strength is not as important in soccer as it is in, say, football, but it comes in handy when fending off players for the ball. Plus, kids can perform pushups without any issues.
To develop cardiovascular endurance, perform a circuit of three different exercises of your choice. One of these should be high-intensity, such as a sprint, another should be medium-intensity, such as a jog, and the last should be low-intensity, such as walking. By placing these sorts of exercises together, you can effective simulate a kid's movement during a real soccer game.