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Athletes Testing and Training Program

With regards to speed training, there is the concept of speed strength that involves the application of maximum force when at high velocity. The primary objective of speed conditioning is to enable the athlete to sustain speed in the short runs. The speed training program focuses on the physical body structures that facilitate the forward propulsion of the body.

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It is only by burning fat that helps an athlete to improve endurance and go faster. The athlete should have enough rest in the initial phases of the training program to help the body adjust to the training exercises. The athlete should do the same workout at least twice per week with a one-day break between consecutive workouts. He should never do the speed training after lower body training.

The Warmup

The football player should use several exercises for warm up before beginning training. The warm up exercises on the overactive body parts are meant to raise body temperatures (Clark, Lucett & Sutton, 2015). The exercises should be within 20 yards radius. The warm up exercise may include; abdominal side crunches on the bench, fast speed running on the trade mill, and the use of backward power tips when jogging. As for the power skips, there are two examples: The A and B skip. The A skip details a raise in the right knee then lower it back down with some force. The athlete has to alternate with the left leg. Next, there is the B Skip: At the peak of the A skips, extend the leg straight out then strike back down. Another form of warm-up may include straight-leg runs. With this, keep your legs straight and forward with upward-pointing toes as you strike the ball of the foot for forward propulsion.

WARM-UP Sets Distance Time (s)
Sprints
Tempo-Runs
3
4
50m
50m
10
Plyometric Sets Reps Tempo Rest (s)
Rope-Jump
Stairs
Hurdle Hopping
2
4
2
25
30
8
4/2/1
Controlled
Controlled
40
60
60

Notably, agility and speed are essential qualities of a soccer player. The development of these two attributes helps in the improvement of soccer player performance. Dynamic stretching by lifting the knees, walking lunges, bum kicks, and carioca boost agility. The athlete should use 20 minutes to perform this exercise.

Sprints: the athlete should perform the following sprint exercises 1-2 x20m, 1-2x40m and 1-2x60m. The recovery time should 1-10 minutes. Tempo runs are the most suitable aerobic exercises during the recovery time. Ideally, it is known supposed to interfere with the recovery and, therefore, should not hamper the sprint training. Additionally, the athlete can incorporate strongman circuits, med ball throws, and bodyweight callisthenic circuits.

The exercise to strengthen the quadriceps and hamstring muscles involves three simple steps. Firstly, stand upright and hold the wall for the sake of balance while making the stretches. Secondly, hold the right ankle with the right hand and lift it up toward the back. Finally, do the same thing for the left leg. Another way of doing it stipulates the following exercise. Bend over with straight knees and grab the feet with the hands. Then, stretch the hand as far as possible and hold the position for 10 seconds. Good to note that, to improve the endurance in the pitch: you should use plyometric.

Nutritional Guideline

In a typical soccer match, the soccer players can cover up to 12-13 kilometers. In addition, they accelerate for about 30-50 times, sprint for approximately 1000-1500metres and they change directions every 3 seconds (Maughan, 2007). As a result, soccer players use anaerobic and aerobic energy system to play. They must be agile, fast, and skilled and have low body fat and fiber levels for better gastric emptying, agility, and speed (Clark, Lucett & Sutton, 2015). Training is physically demanding, thus setting up tremendous energy, carbohydrate, and fluid requirements. A diet rich in carbohydrate foods is essential to provide adequate energy to maintain a high standard of play and also assists recovery (Reilly & Williams, 2003). Soccer players require massive amounts of energy relative to their body weight to fuel them in training. As a player, he should aim at having 50-100 grams of carbohydrate after about 30 minutes of finishing training (Shepherd, 2007). Most importantly, fluids must also be a part of your recovery snack (Clark, Lucett & Sutton, 2015).

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Next is protein, which is present in lentils, fish, nuts, beans, and meat. Also, the athlete requires protein in the diet to repair and restore muscles damaged during exercise. It is crucial to realize that you do not need to overdo this. Fat is present in oils, convenience food, dairy, butter, and meat (Kirkendall & Garrett, 2007). The athlete should try to choose monounsaturated fats such as canola oil or olive oil to eliminate the fats. Moreover, it protects your heart and maintains ideal cholesterol levels in your body.

In conclusion, there exists no convincing evidence that creatine supplementation has any useful effects on a soccer player. On the contrary, using creatine supplements in training sessions provides the requisite energy compared to the ordinary placebo treatments (Clark, Lucett & Sutton, 2015). However, the high-speed control offers the soccer players the ability to have direct control of the ball while in motion. In consequence of this, creatine helps in the maximization of the players’ speed and agility during the training sessions. The primary focus should be food and water.

Training Programs

EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
M T W T F M T W T F M T W T F M T W T F
Warm up
Knee stretching
Walking lunges
Sprints
Tempo-run
Hurdle hopping
Stairs
Jump Rope
EXERCISE MONTHS OF THE YEAR
May June July August Sept Oct Nov Dec Jan
Warm up
Knee stretching
Walking lunges
Sprints
Tempo-run
Hurdle Hopping
Stairs
Jump Rope

References

Clark, M. A., Lucett, S. C., & Sutton, B. G. (2015). NASM Essentials of Sports Performance Training, 1st ed. revised. Burlington, MA: Jones & Bartlett Learning.

Kirkendall, D. T., & Garrett, W. E. (2007). The complete guide to soccer fitness & injury prevention: A handbook for players, parents, and coaches. Chapel Hill: University of North Carolina Press.

Maughan, R. J. (2007). Nutrition and football: The FIFA/FMARC consensus on sports nutrition. London: Routledge.

Reilly, T., & Williams, A. M. (2003). Science and soccer. London: Routledge.

Shepherd, J. (2007). Sports training. Richmond Hill, Ont: Firefly Books.

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