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Strength Training for Soccer

December 17th, 2009

Strength Training for Soccer
Running training question?

Ok so I'm a 13 year old boy, pretty fit but not the best. I want to get better at endurance, speed for sprints, short runs and long runs, get my times down and all running stuff. So what are these and what do they do: endurance runs, tempo runs, fartlek, hill runs, sprint/rest things, interval training, HIIT any anything else I forgot. What should I train on. Also I have soccer on wednesday evenings and saturday mornings, should I train on those days? And what is most important or best to do like monday: endurance run, tuesday: tempo run etc. And how far, fast and intense to do all of those. Also should I do strength training too? I am already pretty fit but I have never done serious training before. Appreciate any help.

1. interval workout: alternate fast and slow repeats of distances (ex. 4x1mile with 5 minute jog in between)
2. fartlicks: alternate fast and slow in a run (ex. run for 45 minutes with 2 minute jog followed by 1 minute fast repeated for entire run)
3. ldr (long distance runs)/endurance: your basic 5-10 mile run
4. sdr (short distance runs)/tempo: a quicker paced 3-5 mile run usually followed by a sprint workout
5. sprint workouts: do many repeats at short distances at fast speeds (ex. 10x200m @ 32 sec/each taking 2 minutes or less in between)

every day you should also incorporate core workouts into your routine:
6. core workouts: ab exercises (ex. crunches, push ups, sit ups, v-ups. russian twists)

depending on your specific soccer schedule, you should be able to train on those days, just don't go as hard!!

strength training is somewhat important, but since you are only 13, i would not advise it to an extreme level.

you should alternate your days doing longer/endurance runs one day and the next do intervals/shorter/sprinting.

try and run around the same time every day!!

Weight Training Youth Soccer, Strength Training for Youth Soccer, Speed training For youth soccer