Sport Specific Conditioning For Soccer
Sport specific conditioning is great for training athletes’ bodies to endure the cardiovascular and muscular endurance requirement for their particular sport. A soccer player will have different soccer conditioning requirements than an athlete who performs other sports specific conditioning.
The necessity for sport specific conditioning drills is driven from an athletes’ body to adapt to whatever type of training it is being exposed to. Athletes who require only short bursts of energy for short periods of time will perform different amounts of sport specific conditioning which will include short sprints consisting of the distance the athlete must travel during competition. Athletes who need short bursts of explosive energy with additional longer endurance requirements will have to include longer endurance drills into their sport specific conditioning and training.
Soccer Conditioning Drill
The Kbands Sport Specific Conditioning For Soccer Drill combines the lateral and sprinting movements required in soccer. This Sport Specific Conditioning Drill also focuses on how athletes transition from moving laterally, into an all out sprint.
To perform the Sport Specific Conditioning For Soccer athletes will need 3 Speed and Agility Cones and a set of Kbands Leg Resistance Bands. Athletes will place the 3 Speed and Agility Cones 5 yards apart, then attach the Kbands Leg Resistance Bands securely just above their knees. Athletes should move around a bit with the Kbands Leg Resistance Bands attached prior to performing the Sport Specific Conditioning For Soccer Drill. This will allow athletes to complete more effective sets of the soccer conditioning.
To begin the Kbands Sport Specific Conditioning For Soccer athletes will turn to the side and quickly laterally shuffle from the first Speed and Agility Cone to the middle Speed and Agility Cone. After reaching the center Speed and Agility Cone athletes will perform a sport specific conditioning movement by turning their hips and shoulders and explosively sprinting to the next Speed and Agility Cone. Once athletes reach the final Speed and Agility Cone they will continue the soccer conditioning drill by laterally shuffling back to the middle Speed and Agility Cone, then sprinting 10 yards past the final Speed and Agility Cone.
Athletes will complete 4-6 resisted sets of the Kbands Sport Specific Conditioning For Soccer Drill before removing the Kbands Leg Resistance Bands and performing 2 unresisted sets of the soccer conditioning. Athletes should take at least 20-30 seconds of rest between sets of the soccer conditioning drill. This amount of rest should be based on what skill the athlete is most trying to improve during the Sport Specific Conditioning For Soccer Drill.
Soccer Conditioning With Kbands Leg Resistance Bands
When using Kbands Leg Resistance Bands for sport specific conditioning drills it is important athletes use the same body positioning and movements they would use during a game. Mimicking game-like movements will optimize the effectiveness of the sport specific conditioning drills and help athletes make additional improvements in speed and transition efficiency.
To start off athletes need to make sure they are using the correct amount of resistance with their Kbands Leg Resistance Bands. if there is to much tension during the Sport Specific Conditioning For Soccer Drill or other soccer conditioning drills then athletes will limit their range of motion, limiting the amount of muscle fibers that can be utilized and activated during the soccer conditioning drills. Athletes can go to the Shop Section to learn about the different levels of Resistance Bands can be used with the Kbands Leg Resistance Bands.
Next, athletes and coaches need to ensure good body position and movements are being executed during the soccer conditioning drill. As athletes start the Sport Specific Conditioning For Soccer Drill they should have their hips and shoulders squared up in front of them, just like they are defending an opposing offensive player. As athletes continue the soccer conditioning and transition into their sprint they need to keep active arms as their knees drive up through the Kbands Leg Resistance Bands.
Slowing the body and quickly redirecting the bodies momentum is an effective tool to have when competing. As athletes reach the final Speed and Agility Cone it is important they take short choppy steps. As athletes near the Speed and Agility Cone they will slow their body, allowing for a quick and explosive lateral redirection to the middle Speed and Agility Cone. Athletes should use the conditioning drills final sprint out to focus on really accelerating the body and hitting top speed before they go by the final marker.
Advanced Soccer Conditioning Drill
Athletes who master the traditional version of the Kbands Sport Specific Conditioning For Soccer Drill can transition into performing the Advanced Kbands Sport Specific Conditioning For Soccer Drill.
To complete the advanced version of this soccer conditioning drill athletes will place the 3 Speed and Agility Cones 5 yards apart and attach the Kbands Leg Resistance Bands securely just above the knees, just as in the traditional version of the soccer conditioning drill. Athletes will advance the soccer conditioning drill by adding additional resistance around the waist from the Victory Ropes or Reactive Stretch Cord.
Athletes will need a partner or coach to anchor the Reactive Stretch Cord, or Victory Rope, for the athlete while they perform the advanced soccer conditioning drill. Athletes will move through the Advanced Kbands Sport Specific Conditioning For Soccer Drill just as they performed the traditional version of the soccer conditioning drill. The great part about performing the advanced soccer conditioning drill with extra resistance is that the partner can apply resistance from wherever they want.
As long as partners stay within the stretching parameters of their soccer conditioning resistance equipment they can apply resistance from any angle or any side. This additional resistance will force athletes to improve balance and stability as they transition through the Kbands Sport Specific Conditioning For Soccer Drill.
Performing 4-6 resisted sets, followed by 2 unresisted sets of the soccer conditioning drill will greatly enhance the effectiveness of the Kbands Sport Specific Conditioning For Soccer Drill.