Soccer 2 Mile Sprints Are Brutal
The 2 mile sprint is one of the most popular and effective ways to improve your speed in soccer. While it may seem like a simple exercise, there are some things to keep in mind when performing them correctly.
First off, make sure you have plenty of time before practice or game day so that you don’t over train yourself during the week leading up to the match. You want to avoid getting into a rut where you’re doing too much just because you feel like it.
Second, make sure that you do not try to push yourself too hard with these sprints. Too often I’ve seen athletes perform them at their maximum effort and then get injured. Instead of trying to go all out, aim for something around 90% of your max speed (or whatever your current best is). If you reach that mark, great! Keep going until you fall short again.
But if you don’t, stop right away and take a break for awhile.
Third, don’t worry about whether or not you can actually complete the sprints. Just focus on making sure that your body is moving as fast as possible while maintaining proper form. Don’t force anything; just let your body do what it needs to do to get through the reps without hurting yourself.
Fourth, keep in mind that these 2-mile sprints should be going into your legs and lower body. This is important because running tends to be a pretty low impact sport compared to other sports like basketball or football (soccer players are also recommended to run on soft sand at times to help condition their muscles for the constant change in directions they have during a match).
So if you’re looking to improve your speed for soccer, try the 2 mile sprints described here. They’re a great way to improve your endurance and get your muscles working in a way that is very similar to running.
Soccer Drills To Increase Stamina
There are so many ways to increase stamina for soccer players that you really can’t go wrong with whatever you select. However, there are some soccer conditioning exercises that are better than others when it comes to helping improve fitness levels, leg strength, and endurance.
For example, the bleacher runs that we describe in this article are great conditioning exercises for soccer players at any experience level. The reason these are so effective is because they force every muscle in the body to work in unison, and they also work on endurance without putting too much impact on the body. Think about it. You’re basically running back and forth from the bottom of a set of bleachers to the top and back again. We’ve all seen soccer players run back and forth during a match countless times without a problem.
So if you’re looking for conditioning exercises for soccer that won’t break the bank and can be done anywhere, give these a try. They won’t let you down.
Soccer Conditioning Exercises For Beginners
If you’re a beginning soccer player, pay close attention to this section. The reason is, you’re just getting started and you need to learn the basics before you can really begin to improve your abilities.
And that’s what these conditioning exercises are all about. They’re designed for beginner and intermediate soccer players who need to improve their leg strength, endurance, speed, and agility. And in order to get the most out of these exercises, you need to follow these rules.
Warm Up Before Conditioning
This is a no-brainer.
You wouldn’t jump on your bike and go full speed right away, would you?
Just as you would warm up your muscles and prepare them for the stresses that you’re about to place on them, you also need to warm up your muscles and connective tissues before conditioning.
Running man is a great way to get the blood flowing through your body and prepare your muscles and joints for activity.
Stretching Is Also Important
In addition to warming up, you also need to make sure that you’re stretching properly as well. Especially since you’ll be pushing your body harder than it might be used to.
Don’t worry. We have a great article on static versus dynamic stretching that you can refer to.
Soccer conditioning consists of a lot more than just running, although you will be spending a majority of your time on the treadmill, bike, or elliptical doing just that. There are also a few agility and jumping exercises that you’ll be performing as well.
So let’s get started!
Before you begin any of the exercises, you need to get warmed up. This means that you’ll be starting off slowly and working your way up to more strenuous action as your body allows. So take off at a slow jog on the treadmill, and then increase it to a fast walk. Follow that up with a slow jog, and increase the incline by one level. Next, do a fast walk, and increase the speed and incline by one level.
Do this until you reach the highest incline level and the fastest walking pace that you’re comfortable with. Now you can begin the conditioning exercises.
This is a great exercise to start off with since it doesn’t require any equipment at all and works on your leg strength as well as your endurance.
Start off by running back and forth between the rows of bleachers in your gym. Many gyms have them, but not everyone takes advantage of this free exercise!
You want to make sure that you’re alternating the side of the bleachers that you begin each set on. This will help you to avoid getting out of breath since you’re constantly requiring the muscles on both sides of your body to work in order to keep you going in a straight line up and down the rows.
Start off by running for roughly 30 seconds to a minute and slowly work your way up to 2 minutes. When this gets easy, you can increase the intensity by running faster.
The step-up is a great exercise to strengthen the muscles in the legs and butt while also improving balance and coordination.
Begin with a sturdy bench that has a flat surface that’s about knee height. You can place the bench more underneath of the support bars of a squat rack so that it’s more secure and doesn’t slip around.
Place one foot on the bench and then using the muscles in your legs, push up until your other leg comes off of the floor. You want to make sure that you’re pushing up through the foot that’s on the bench, rather than just pushing with your hip and shoulders.
Make sure to switch which leg is stepping up each time. This will help to even out the muscle wear and tear. Don’t step up with the same leg more than 3 times in a row.
When this exercise first starts to feel easy, you can make it more challenging by holding a light dumbbell in each hand or wearing a backpack filled with books. You want to be sure that you don’t start too heavy or else you might strain a muscle.
Side Lying Leg Raises
This is a great ab exercise. It helps to strengthen the abs while also helping to improve your overall core strength and stability.
Lie on your side and then raise your top leg until it’s straight out. Slowly lower it back down and then repeat with the other leg. You don’t need to keep your leg straight, a 90-degree bend at the knee is just fine.
Again, make sure you’re not using just your hip or shoulder to push up your leg, but that the muscles of the leg themselves are doing all of the work. You want to be especially careful with this one since it’s easy to strain a hip or back muscle if you’re not careful. Start off light and work your way up slowly as your body becomes stronger.
Tips and Warnings
As you begin to get stronger and build up your endurance, you can increase the intensity of your workouts by increasing the incline on the treadmill or by running faster. You can also increase your weights as you become stronger.
Remember that with any exercise program, it’s incredibly important to listen to your body, and if at any point something hurts then you should reduce the weight or intensity of that particular exercise until the pain is gone.
Sources & references used in this article:
Segway robotic mobility platform by …, KD Mullens, AB Burmeister, S Miles… – Mobile Robots …, 2004 – spiedigitallibrary.org
Physiological profile of female soccer athlete by A Rathi, S Rana – Indian Journal of Physical Education, Sports …, 2019 – indianjournals.com
Epidemiological Investigation of the Rehabilitation Physical Readiness Training Program Baseline Survey by R Honigstein – 2015 – Bold Type Books
Physics of Soccer Ii: Science and Strategies for a Better Game by RA Powell – 2013 – Bloomsbury Publishing USA
Fluid balance in team sport athletes and the effect of hypohydration on cognitive, technical, and physical performance by RD Brooks, T Grier, E Dinkeloo, Z Solomon, BH Jones – 2018 – apps.dtic.mil
Wacky Sports by D Badiru – 2018 – books.google.com
Score with Soccer Math by RP Nuccio, KA Barnes, JM Carter, LB Baker – Sports Medicine, 2017 – Springer
Assessment of physical fitness levels of soccer referees in relation to their performances during officiating in Ghana by MJ Rosen, B Kassoy – 2013 – books.google.com