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TRAINING INFORMATION
Strength/Conditioning Information |
Soccer Physical Fitness Websites
| Running
| Soccer Clubs
Welcome to the Junction
City High School Boy’s Soccer Program.
We are developing a fine
tradition where excellence is being determined through dedication. This
basically means that you will build up individual confidence through
dedication in exercising individual commitment and practice on your part
as an athlete. This staff will provide the doors of opportunity for you
to excel and to achieve your goals.
Our mandate is divided into two areas: First, it is
focused on education. No student can be a complete athlete without
their individual studies. This program has set standards for itself
that are above what is asked of by other sport programs at JCHS and
elsewhere. This program is designed to teach student-athletes what it
takes to succeed in life, even after they are long removed after their
high school years. Second, to develop the JCHS Boy’s Soccer Program
into a competitive athletic team and challenge the Centennial League
Schools and others in Kansas.
Here are some initial points of information that
you must be aware of:
1. It is automatically
understood you made the decision and to dedicate yourself to that
cause: to practice…to practice…and to practice.
2. We expect you to
train harder off-season. You are to take care of yourself and
maintain a healthy lifestyle year-round, even though your friends will
pressure you more off-season. What you do to yourself will adversely
and directly affect your performance as well as others on the team.
3. The soccer season is
full of games and allows the team to develop, not for
individuals to begin their physical training. The first game is only a
week or two away when the coaches are actually allowed to begin their
official sessions, so the individual training programs should already be
happening well before the team comes together.
4. Players are
expected to train hard and execute their skills at practices just like
they will be required in real game situations. This program will no
longer play players who just show up for practice every day and think
they have the right to play in games. This is now an upper level of
competition that many of you haven’t really experienced. It is a high
intensive and fast-action game in which physical conditioning plays a
major role on who wins or loses. Because of the speed and agility with
which the game is played, squad members, their families, and the
coaching staff must accept and share certain responsibilities designed
to enhance the safety and enjoyment of the sport.
5. High School sports has
evolved into an extremely competitive environment where individual
training, personal dedication, and development of technical skills are
but a norm for success. As in anything else that is of worth having or
doing today, you must prepare yourselves physically and
mentally and develop your personal skills to the extent of being
“better than the next guy.” You must learn to compete, not only with
yourself, but against others. If there are players that are better and
more experienced than you, then you need to make a decision to dedicate
yourself and be competitive in your own right so you can challenge
them. Be more skillful, be a better athlete and player.
There is much more information on this page. You
can go quickly to the different sections of information on this page by
clicking on the section name here:
Strengthening/Conditioning
Soccer is perhaps the most
demanding of all the sports. Few sports are played on as large a
playing field, lasting as long and without regular rest periods. Are
you getting the picture yet? If not, then understand that this game is
played at an average intensity close to the lactate threshold,
which is approximately 80% – 90% of the maximum heart rate. Strength
training now plays a major role in soccer. However, simply lifting
weights with the traditional “3 sets of 10 repetitions” approach is not
an efficient way to spend training time.
Soccer requires a balance of
explosive power and muscular endurance. Some players may benefit from
increasing their lean mass but even they should focus on converting much
of their strength into soccer-specific power. Strength training for
soccer also helps to correct muscle imbalances. Soccer players in
particular are prone to developing overly strong quadriceps in relation
to their hamstrings, and a well-formed strength plan can address this
and prevent future injury.
This is where you
need to decide how to workout in and outside a weight-room and condition
your body to endure the rigors of this sport. Your focus in developing
strength and endurance training needs to be addressed in-depth as well
as working on speed and agility sessions, flexibility training and
warming up and cooling down procedures every time you work out. The
upper body is just as important as the lower body and legs. The
workouts need to be proportional and help direct you to building your
complete self. Soccer fitness programs are specialized and cannot be
included with football or basketball training programs. The closest of
all the sports would be track or cross-country training, but even that
kind of training doesn’t prepare a body for the impacts and rigors that
is sustained in an actual game. An extra emphasis can be given
attention to footwork, juggling, and kicking techniques. Special
exercises to strengthen the legs are essential so as to prevent leg,
knee, and ankle/foot injuries while playing on the soccer field (grass
vs. artificial turf) during practices and games.
Goalkeepers have special
training requirements and conditioning drills. It is almost an absolute
for a goalie to find and attend a specific goalie training camp during
the summer or off-season. Until then, goalies need to train as other
soccer players and learn to augment their exercises to develop those
specific skills. (See Item #3 to this packet for a listing/ideas.)
Soccer Fitness Websites
http://www.sport-fitness-advisor.com/soccer-strength-training.html
http://www.soccerclinics.com/Tour13.htm
http://www.sportsworkout.com/The-Ultimate-Guide-to-Weight-Training-for-Soccer-p-122.html
http://www.pponline.co.uk/encyc/specific-weight-training.html
http://www.cnn.com/HEALTH/library/HQ/01010.html
http://www.runtheplanet.com/trainingracing/training/soccer.asp
(more for running)
You must understand
that there are many other websites that may address your specific
criteria, needs, or situation. Research and ask questions to fit
yourself into a program. You must make that determination; however, the
mandatory requirement is that you select or choose a physical training
program and participate in it on a recurring basis. This is above and
beyond playing for a traveling team or playing in a soccer club program.
If the club has a physical training program built into their curriculum,
then all the better.
Running Program
A player will easily run 6 to 10 miles for every game, consisting of 24%
walking, 36% jogging, 20% coursing, 11% sprinting, 7% moving backwards,
and 2% moving whilst in possession of the ball. Therefore, you can
understand this is one of the most important parts of soccer. If you
cannot run, you cannot play the game at this level of competition. You
have to be competitive. We recommend a minimum goal for players to run
is 25 miles per week (5 miles per weekday). We want you to set your time
standard to maintain a 8 minute mile for every mile in a single 5 mile
run (40 minutes total). The lower your time per mile is, the better
physical condition you will be. If you wish to run 6 days a week, that
is an option. However, we also recommend that you take Sunday or at
least one day a week off to rest and relax to allow your body to recoup.
There are a variety of running programs available that you can
participate in between now and August. When you show up for training in
July, you will be expected to be in excellent running condition. (Do not
think that you can make up lost time by trying to start your
running/training program in July.) Morning (running and special
exercises) and afternoon (sprints, footwork, field play) workouts will
be part of the program that will be initiated on July 23 (High School
Soccer Camp). Goalies are required to run also, especially sprinting.
There are running programs during throughout the year that you can
participate in:
1. JCHS Cross-Country running schedules.
2. The JCHS AD, as well as a few other runners during summer vacation,
run in the morning on or about 6:30am when it is still cool enough to
run (before the heat sets in). Check with the AD for location in May.
3. You can set your own running course near your home, just remember the
running standards and be consistent.
Participate in
off-season Soccer Organizations/Clubs
There are number of area soccer clubs and organizations that train all
year. We desire and want you to join an organization of your choosing.
You will put yourself in a position to train and interact with other
soccer players in Kansas. Those players are like you, there to train
with intensity and play soccer with the purpose to get better and
achieve their own individual goals
REMEMBER! SOCCER IS SERIOUS, BUT LET'S NOT FORGET IT'S FUN TOO!
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