Saturday, 20 Jul 2024

How Professional Soccer Players Train

Soccer Practice

Looking at professional soccer players gives inspiration to athletes of all levels. Training the right way is crucial for becoming a top-level pro player. What is the secret to success? In this article, we will break down how most pro soccer players train and how you can do the same.

Training With The Team

Warm-up

Most professional soccer players have about 5 soccer sessions per week and 3-4 organized gym sessions. Training schedules vary depending on the league/club, but this is a rough estimate. During the offseason, gym sessions focus more on recovery. When the season starts, some teams reduce the intensity of soccer sessions or the number of sessions based on the match schedule.

Additionally, most players train on their own to complement their team training.

Interval Training

Runner

Interval training is an effective method that closely mimics the way soccer is played. Soccer players cover multiple miles per game, often in specific intervals. Interval training involves short periods of intense effort with rest periods in between. This type of training can include sprints, running uphill, and other variations.

Major Benefits:

  • Mimics the flow of soccer matches well
  • Burns fat quickly
  • Offers enough variation to keep people motivated
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Drawbacks:

  • Intense workouts can only be done a few times per week
  • Challenging to incorporate during the season

Core Workouts

Core Workout

The core plays a crucial role in soccer, providing strength and stability. Soccer players who neglect core training may struggle with contact and stability on the field. Core workouts can be done without any equipment, including sit-ups, crunches, leg raises, Russian twists, and planks.

Major Benefits:

  • Provides a strong foundation for the entire body
  • Can be done anywhere
  • Offers a wide range of exercises

Drawbacks:

  • May feel tedious at times
  • Can be challenging and painful

Lower Body Work

Lower Body Work

Strong legs are essential for success in soccer. Soccer players focus on lower body lifting, including squats, lunges, and plyometrics. Volume lifting with moderate weights and high repetitions is effective for building strength and endurance.

During the season, leg workouts focus on recovery and maintenance. Intense weightlifting programs are saved for breaks in the schedule.

Balance Exercises, Yoga & More

Balance Exercises

Balance exercises and yoga are beneficial for aspiring soccer players. Balance plays a significant role in various soccer moves, and yoga helps with recovery. These workouts can be done without additional equipment, with a focus on building balance on both legs.

FAQs

How often do professional soccer players train?

Most professional soccer players have about 5 soccer sessions per week and 3-4 organized gym sessions.

What is interval training?

Interval training involves short periods of intense effort with rest periods in between. It closely mimics the flow of soccer matches.

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Why is core training important for soccer players?

Core training provides strength and stability, essential for withstanding contact and making dynamic movements on the field.

Conclusion

Training like a professional soccer player requires dedication and focus. By incorporating team training, interval training, core workouts, lower body work, and balance exercises, you can enhance your performance on the field and reach your full potential. Remember to maintain consistency and enjoy playing soccer as an excellent training workout.

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