Edward V. Craig, M.D: Training: Soccer

Training: Soccer

	Overview Soccer for youths and adults is growing in participation and popularity. Only four years ago, over 13.4 million youths and five million adults were playing soccer here in America and that number has since climbed steadily. Unfortunately, injury rates have also climbed steadily. As younger players shoot for higher performance, they face a range of injuries from overuse and trauma. The most common injuries typically involve the legs and neck. These injuries includes leg contusions, leg sprains and leg strains. The neck injuries that typically occur are when two athletes collide while attempting to head the ball.
	Pre-Activity Warming up lubricates joints and promotes blood flow to working muscles. Ten minutes of light running with and without the ball. Follow your ten-minute warm up with five to eight minutes of stretching and flexibility. After warm up and stretching, perform three to four short sprints and change of direction drills to prepare the body for play.
	Post-Activity Cooling down can prevent delayed onset muscle soreness (DOMS) and tight muscles. Follow the same five to eight minutes of stretching that was used in warm up. Stretching after a game or workout helps prepare the body for the next game or training session. Hydrate with plenty of water or sports drink within 15 - 30 minutes after your training or game.
	Nutritional Advice Soccer nutrition needs to include foods rich in carbohydrates, including sports drinks, which can help replace lost muscle glycogen. Nutrition is key for providing energy, maximum performance and minimizing injuries. Total caloric intake should be around 20 - 25 calories/pound of body weight (e.g. about 3600 calories for a 160lb person). Carbohydrate consumption should be 3.5 to 4.5 grams/lb of body weight (e.g. about 640g for a 160lb person). Eat three to four hours before games with 60 - 70 percent of your calories coming from carbohydrates. Avoid high fat and fried foods before games. Drink fluids throughout the day to maintain hydration.

Strength Force production, balance and core stability are critical components to improved performance and injury prevention. The benefits are numerous. Strength training plays a role in the recovery process and confidence on the field. Many coaches prefer free weights, dumbbells and the ball as the preferred methods of training as they all increase balance as well as muscular strength. Strength training done properly has also been shown to increase flexibility. Olympic lifts to achieve leg power, hip power and strength using the weight bar and dumbbells. Leg and hip strength and power with squats and plyometrics (jump training), called complex training. Hamstring strength for force production, balance and knee stability. Shoulder strength to help achieve strong running form, balance and increased power. Abdominal strength for core balance.
Flexibility Flexibility is essential for increased performance and injury prevention. Perform light cardiovascular and movement exercises for a minimum of ten minutes prior to stretching. Hold each stretch for 10 - 15 seconds. Quad and hamstring flexibility is critical for speed and quickness where leg flexion and extension are involved. Leg adductor and abductor flexibility is important for lateral movement. Shoulder and neck flexibility is important for injury protection. Calf and Achilles stretches facilitate quick burst energy.
Cardio Soccer is a game of continuous activity with very few stops. An athlete's aerobic conditioning base is critical to support the anaerobic work on the field, sustain performance and help prevent injuries. Aerobic conditioning is achieved through long-term exercise at lower intensity and longer duration. Aerobic training should be done at around 65 - 85 percent of maximum heart rate. Anaerobic conditioning is achieved through short-term, high intensity work. Sprint training raises heart rate closer to maximum levels, promotes anaerobic conditioning and increases straight ahead speed. Fartlek training, a running program which combines long-distance work with high intensity sprint work, is a great way to train for soccer. Work at 1:1 to 1:2 ratios, alternating sprinting with light running.
Skill Development Because soccer demands a high level of skill, technique training is an essential component of any regimen. Dribbling, passing, shooting, heading and receiving are the most important skills of successful soccer players. Power and endurance are also an important foundation. An ethic that promotes teamwork and technique is critical to success on the field. Soccer athletes must perfect running form for efficient and quick movements. Lateral foot quickness and change of direction drills help improve overall speed and agility.