Fitness Training In Soccer A Scientific Approach To Avoiding Cramps

As you play soccer matches and also during your soccer training, you may sometimes experience cramps in various muscles in your legs and your body. Cramps happen suddenly, they also usually end pretty quickly but sometimes they can last long enough to take you out of a game completely, and the pain that comes along with severe cramps can be excruciating.

To avoid cramps during your soccer training, you must be aware of the following facts:

Cramps come in many different forms and they can be brought on for different reasons. They occur when different muscles go through an involuntary spasm, usually caused by a range of changes in the body, atmospheric conditions, heavy exercise and serious medical conditions or illnesses. When you are experiencing cramps during training, it is important to identify the primary cause of the cramps so that you can prevent their occurrence in the future.

You should always avoid eating heavy meals before you participate in any physical activity. If your stomach is full, you may not only experience cramps, but you may also feel sick, especially during warm weather. Therefore, it is recommended that you should only eat a light meal before your training session. You can eat a larger meal after your training, but only if your body has cooled down properly.

You can also prevent cramps by ensuring that your clothes and soccer equipment fit perfectly. Your shoes must be cushioned properly and be flexible enough to provide comfort, shoes that are too large or too small can be the source of cramps. Furthermore, the socks that you wear must not be too thick nor too thin because they can affect the fitting of your shoes.

Incorporate foods that are high in vitamins and other nutrients in your daily diet. Usually, cramps are the result of a person’s bad nutrition. Buy a bottle of multivitamins in order to supplement your body with the necessary vitamins for your soccer training.

Lastly, perform stretching activities before you participate in your training session for the day. As you workout doing your warm up exercises your muscles loosen up and become flexible, you will be able to play better and reach your maximum speed and intensity without the worry of a cramp or strain. However, if you do not prepare your body with warm up exercises, the risk of developing cramps and other injuries are very high, and may lead to a more long term lay off from the game.

5 steps to beating a player in soccer

Here are the 5 important steps to beating a player in soccer, brought to you by Paul Walmsley at Let’s Talk Soccer:

1. ANGLE OF APPROACH

As the player with the ball approaches the defender, he needs to look for the space he wants to exploit. Remember to dribble with the head up. Then the player attacks the defender with such an angle of approach away from the desired space so that he makes the desired space even bigger.

For example, if the player is going down the right wing and wants to go past the defender on the outside, he should approach the defender at a diagonal away from the touch line so that he makes the space between the defender and the touchline even bigger. This will also put the defender on their weaker foot as well.

2. SPEED OF APPROACH

The player with the ball should not run at the defender at top speed because this will make controlling the ball more difficult and there will be no opportunity to accelerate away from the defender.

Instead approach the defender at roughly 75% speed, fast enough to put the defender under pressure and fast enough to stop his teammates regrouping, but the player needs to have some extra speed available once he has beaten the defender with a move so that he can accelerate away.

3. THE MOVE or DRIBBLE

Too many young players want to learn every possible move and want to show them off in a game whether they are needed or not.

Instead the player should perfect a couple of moves they can use with both feet and can use to go both inside and outside of the defender.

4. EXPLOIT THE SPACE CREATED

The whole reason for dribbling and producing a move is to create space past the defender that can be exploited.

Remember once the move has been completed, the player must immediately move the ball into the space created and accelerate away into the desired space. Do not give the defender time to recover.

5. THE END PRODUCT

The idea beating a player is to produce an end product such as a shot, a pass or run with the ball and keep possession Many players beat a player successfully then don?t produce, instead they end up having to beat the player again.

Remember, beat the player and go for a quick and accurate shot, if that is not on, play a quick and accurate pass, if that is not on, run with the ball creating space and time and wait to produce either a shot or a pass.

Have players practice these important steps so that they come naturally, can be carried out with the head up and that when the player receives the ball, he is confident and wants to take on the defender. Visit Let’s Talk Soccer.

 

Paul Walmsley has been playing and coaching soccer for over 35 years. He moved to the USA from England in 1996 and set up his own soccer business made up of an indoor soccer arena, two retail soccer stores and a fitness facility. Paul has coached thousands of players of all ages and abilities and ran leagues with over 140 teams playing each week. Paul is currently the head men’s soccer coach at an NCAA Division III school in Los Angeles, CA

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