Whether you aspire to be a footballer or is a professional who wants to work on their key point and enhance their skills, the training program would play a vital role. The demand to be competent and skilled has increased so much in football that being more explosive, powerful, and strong has become critical. The best soccer training program includes various drills that will ensure your overall development.
In an individual soccer training program, interval training would help you to improve your VO2 max. Before jogging, hit maximum sprint at a high tempo and then go all out again. It will allow you to build stamina and thrive deep into appended time. Find an open space or get on the treadmill for running. You can work on 4-minute jogging and then a 4-minute tempo run and repeat it four times in the drill. You can also mix footwork around cones and sprinting.
In the best online soccer training programs, you are trained to maximize sprinting speed. In football, all players must have sprint speed in all positions. You can use parachute sprints, and weighted sled pulls to push your legs ahead of their means. Building your strength in the quadriceps and hamstrings in eccentric and isometric movement under pressure will help you enhance your speed. In the drill, you can perform five rounds of 50m bungee cords or sled pulls and take 30 seconds to rest between the drill.
The explosive training in the individual soccer training program would transform you into a deadly player with amazing speed turn; however, it is not easy. This training requires excellent technique and maximum effort. Exercise plyometric movements, including burpees with tuck jumps and squat thrusters; you can mix jump squats such as plyometric box jumps with them. For the drill, perform four sets of 10 single-leg boxes on either side and each week, increase the box height.
Developing speed is important in the game; however, it is only in a straight line if it is not of any use. As a competent footballer, you must change direction quickly while keeping the ball under control and low injury risk. In the traditional and individual soccer training program, cone drills, shuttle runs, and slalom runs are easy methods to improve your agility. While training, also use the balls; to train yourself to run and tilts at full tilt with the ball under control. To achieve this, you can include placing 10 to 20 cones in a zig-zag manner. Slalom slowly through them and back again and increase your speed each time.
Developing core stability
The best online soccer training programs would train you to develop very strong core stability. Football players like Lionel Messi maximize every aspect of their physical structure. He evades his defenders with incredible speed and balance, and they hop off his diminutive frame. However, not everyone is blessed with a low center of gravity. But, there is a trick, you can work on strengthening rock-solid core stability. To achieve this, you can include some unstable exercises in your training, such as squat on Bosu-ball, performing plank jacks on TRX, and single-leg Romanian deadlift using a T-bar. Perform any of these six times with a break of 3-seconds in between them.
The best online soccer training programs understand the positive effect and value of strength and resistance training. Lunges, deadlifts, and squats positively impact agility, overall speed, and powerful explosive and core strength. The strength training would help you in injury prevention, and a solid resistance program boosts strength in tendons, ligaments, and skeletal structure. In the strength drill, perform five sets of 6 reps of lunges, squats, and deadlifts for the entire week.
Give yourself time to recover.
Between back-to-back individual soccer training programs, also allow yourself some to recover and relax. A good soccer trainer understands the value of recovering time, ensures that you are doing it correctly, and stops you from hitting the peak of your fitness. To reduce delayed onset muscular soreness (DOMS) and build-up fascia, perform Foam rolling. Also, ensure that you are taking time to stretch post-match and your nutrition is correct and balanced. You must take at least 10 minutes for Foam rolling lower body or stretching after every training session.