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How to Get in Shape Fast for Soccer. BEN PRIEN Last Updated: Jan 2. Ben Prien is a fitness writer, personal trainer and workout enthusiast. He's been writing fitness articles since 2. He specializes in sports conditioning, muscle training, weight loss and sports nutrition. Soccer player. Photo Credit Jupiterimages/liquidlibrary/Getty Images. To get in shape fast for soccer, you need to work on gaining strength, explosive power and cardiovascular fitness. Creating an accelerated workout plan can help get you there. Faster results calls for more frequent workouts, as long as your muscles fully recover between workouts. Speeding up your recovery process and staying motivated to train often will be key to getting in shape for soccer season as quickly as possible without injury. To get in shape at an accelerated rate, strength train all your major muscle groups two to three times a week. Resume Running to Get in Shape, First Find A. Allow 2. 4 to 4. 8 hours for full recovery between strength- training sessions. Add four to five cardio workouts a week that include plyometrics. To get in shape fast, you'll need to recover from intense workouts quickly so you can work out again without injury. Eat or drink a combination of carbs and protein soon after each workout. Get enough sleep each night, eat nutrient- rich food, and drink lots of water. Your lower body muscles, including the glutes, hamstrings, quadriceps and calves, are all required for sprinting, jumping and other explosive moves during a soccer game. Perform deadlifts, good mornings, calf raises, squats, split squats and single- leg squats for your lower body. You also need a strong upper body and core for explosive power, so add crunches and upper- body exercises with free weights and machine weights. Strength train all your major muscle groups at least twice each week to get in shape. Soccer’s movements and changes of direction rely on explosive power. Plyometrics, sometimes called jump training, appears in soccer training programs because it develops explosive power, increases leg strength and gives you a cardiovascular workout. Do explosive pushups for your upper body by lowering your chest into the ground, then pushing off your hands as hard as you can, keeping your feet on the ground. Land in a lowered pushup position and repeat. For your lower body, do different types of explosive jumps, like squat jumps, tuck jumps, box jumps and split- jumps. To do split jumps, lower into a lunge, jump as high as possible and switch your legs to land in a lunge with the other leg in front. What is the best exercise program to get in shape for. What is the best exercise program to get in shape for soccer? Stew Smith’s 1.5 -2 Mile Timed Run Training Program. 1.5 -2 Mile Timed Run Training Program running. How to Get Fit for Soccer. If you run outside in your neighborhood alternate running and sprinting between each mailbox or lamp post. Get in Shape With Running. Have you decided that now is the time you want to get in shape? A beginner running program is a great way to get in. Your Complete 10K Training Plan. Created exclusively for SHAPE by competitive. Playing soccer involves running and sprinting after the ball, which only a healthy heart can handle for an entire soccer game. Play small- sided games to boost your cardiovascular fitness. Have three to seven players on each team, since fewer players means you'll make more contact with the ball. If you don't have teammates to practice with, do suicide runs by sprinting back and forth between your starting line and progressively more distant lines or objects. These cardio workouts also burn lots of calories, which help you shed any extra weight before soccer season. A Sample Soccer Conditioning Program. Not every player has the time (or the facilities) to follow a complete soccer conditioning program.. But that doesn't mean you can't significantly improve your soccer- specific fitness. This 3- days a week (which includes a match) soccer training plan will improve your endurance, strength and agility for the game. Not only that.. It doesn't require any expensive equipment.. Change the sessions to fit your own routine. Ideally, avoid training the day before a game and leave at least 2. Basic Soccer Conditioning Program. Day 1. 20min strength circuit, 2. Day 2. Rest. Day 3. Rest. Day 4. 20min strength circuit, 2. Day 5. Rest. Day 6. Match. Day 7. Rest. Soccer Conditioning Strength Circuit. Start by warming up - 5mins of jogging on the spot, high knees, heel flicks, jumping jacks etc. Do 5mins of stretching to all major muscle groups. Repetitions: 3. 0sec per station# of circuits: 2. Rest between stations: 2. Rest between circuits: 2min. Press ups. Squat thrusts. Lateral raises (using dumbbells/resistance bands)Sit to stand (with dumbbells)Crunches. Jumping jacks. Dips. Burpees. For Soccer Players & Coaches of All Ages. Significantly improve your own (or your team's) performance and consistency on the pitch. My complete guide to professional- level soccer conditioning will show you how to beat the competition at any level. See my complete guide to soccer conditioning > > Fartlek Running. Rather than running at a continuous pace, why not make it much more soccer specific. Soccer conditioning should involve running, jogging and sprinting in no set order. Run for 2. 0- 3. 0 minutes at varying paces. The idea is to keep it as random as possible. For example start by jogging lightly for 5 minutes (to recover from your circuit).. Then sprint for 2. Then slow jog for 1. Cruise for 2. 00yards.. Run backwards for 2. Turn and sprint for 3. Walk for 5. 0yards.. Jog for 3. 00yards.. And so on. Use level of fatigue to determine when to sprint or when you need to jog or walk or whatever. So, on a scale from 1 to 1. If you need to jog most of the way that's fine. Build up over a period of weeks to more intense sessions as you become fitter. Speed Running. Again rather than just running at a set pace, here you jog, cruise, jog, sprint, jog, walk and then rpeat the cycle.. Instead focus on running form - an upright posture, keeping your elbows and arms in a straight line. Each jog, cruise, walk or sprint should be no more than 2. Really focus on maximum speed in the sprint and maximum form in the cruise (about 7. The jog should be very slow to allow you to get your breath back. If you need to, walk and jog further distances to fully recover before sprinting again. Stretching Sessions. At the end of your sessions (and at the end of a match if you can), stretch the hamstrings, groins, quads, calves and lower back. Hold each stretch longer than you do in the warm up - 2. Do 2 stretches per muscle group. Click here for more information on soccer stretching. And that's it.. 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