Soccer Conditioning : How To Recover After A Match
Posted on May 03, 2010 under Cardio, Sports Conditioning, Youth | No Comment
You’ve probably heard it a hundred times that it is a good idea to alter the intensity in soccer conditioning on days following a competition. The result is an improved attempt in a match and a similar result in a workout. Coaches have the inclination to be unsure in their approach, every time a competition is close.
Talking about training, follow the policy of “less is more” whenever a competition is close. Bring down the number and the length of drills but keep the level of intensity high. It expresses a suitable amount of inspiration to retain the performance. Coach’s performance is an exact contradiction.
They tend to increase both the amount and intensity leading to over training and pressure. As a result, when the day of the match approaches, the players are not a one-hundred percent.
It applies to post match soccer fitness as well. After a match, depending upon the number of minutes it has lasted, the players are fatigued, stiff and sore. So it’s essential to carry out a workout session, the very next day, aimed at helping players recuperate. This will allow them to become their usual self with their muscles getting to relax.
Again ensure that these sessions are not extensive. Generally, 15 to 30 minutes is what the ideal duration is for these workouts. The goal must be to counter the stress that occurred during the match or competition.
The most common way to recover after a match is to perform cool down exercises. This form of soccer conditioning is effective in cooling the body while at the same time keeping the blood flow normal. Embrace light exercises such as shuffling, skipping, and carioca, in addition to static stretching.
Once you leave the field and get home, taking a cool or hot shower (whatever relaxes you) does wonders to this recovery process.
To reduce the ill effects of training, initiate some recovery sessions during, between, and after the soccer exercises. If the sessions are long and weary, it will lead to less quality in performances and exhaustion.
After every workout or as the training session progresses, the intensity of exercises should somehow decrease. This will help the body get conditioned for the next session.
On days that the players do heavy training or soccer workouts, follow it up with light training. It is a must to include a rest day also between the workout days. All sessions must be accompanied by cool down sessions. Go for light movement drills, self-massage, as well as body stretches in this session. This will have a soothing effect on the soreness of the muscles that is a result of tissue breakdown.
So there you have it! Add these post match/workout soccer conditioning tips to the sessions and you will have a winnable team that is fit in every respect. Our soccer coaching community is full of such valuable knowledge in the form of articles, newsletters, videos etc. You gain from them by registering today.
Andre Botelho is a recognized authority in youth soccer coaching and has already helped thousands of youth coaches to dramatically improve their coaching skills. Learn how to explode your players’ skills and make training fun by downloading your free ebook at: Soccer Drills.
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