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Power run to the top of the game.

Soccer, or the beautiful game as many of us know this


magnificent sport, is by far the most popular game
around the globe. Soccer is played all around the
world; in some areas is
played on spectacular
synthetic fields, in other
areas, anywhere a
circular object is
founded. Soccer is a
sport that does not
require the use of
expensive equipment
and does not require
many skills to be played
and enjoyed as a recreational activity. However,
playing soccer at a high level can be demanding. For
those dreaming on one day stand as professional
players on fields such as BMO, Wembley, Maracana,
Estadio Monumental, Azteca, San Giro, Santiago
Bernabeu or Camp Nou, training the right way on the
right place can make the difference from success and
failure.
Soccers physiological demand such as being able to
run an average of 10km per match
[1,2]
of which a
quarter of the distance is covered at intensities of 15-
18 km/hour,
[3]
changing direction, which is calculated
to be an average of 50 turn per game,
[4]
combined
with the impressive amount of people dreaming to
play at the professional or university level. Makes
soccer a path hard to get into as law school or
medicine. Eighteen player is what most team will
ever have and only 11 play regularly. Therefore only
the best will ever have the opportunity to wear the
jersey of a professional team and even those thinking
on using soccer as the mean to obtains a degree
without paying a cent, would have a hard time
making the university team if they do not keep with
the high demand of the game. Not even natural talent
can ensure that an individual will make a team. For
this reason, every day becomes more critical to start
training under the guidance of a skillful and
knowledgeable coach, which would focus on
improving all aspect of the game.
Soccer physiological demands are immense, and
nowadays many coaches just focus on tactics and
technique, at the expenses of physical fitness. This
situation created players, which are not functional
and cannot perform as is required of them. It does not
matter how good
someone controls a
soccer ball, if that
person cannot take ten
steps without choking.
At Soccer Fitness, we
are aware that
intermittent high
intensity running and
aerobic capacity to
recover from the runs
are key requirements for any player. Therefore, we
implemented the Power Running Program. Power
Running puts player through the same training
program professional player undergo every day
Power running focus on improving the physical
condition of players, while working with the ball and
without the ball, to match the capacities expected of
a professional player. A normal session of Power
running is divided on four key components


The beautiful game

By Santiago Montoya









Sport specific warm up; where player learn
how to prepare their body for the rigors of the
game. The dynamic movement prepares the
body and help ligament, tendons and muscle
to be ready for the game; by doing so, the
longevity of the player is increased by
diminishing chances of injuries related to
lack of mobility and range of motion.
Running drills, which is the heart and soul of
the power-running program, improves the
VO2 capacity at the same time it improves
anaerobic capacity, agility and ball control;
which translates to greater ability to jump,
kick, tacks, turns, change peace and ball
control; in other words, running/agility drills
improves performance
[5]

Agility drill (with soccer ball and without it)
is the progression of the Running drills,
where player learn how to put in to practice
the skill acquired. The drill are performed on
distances shorter to 30m, which is the normal
distance a professional player would spirit
during a game
.[6]
However soccer, is not a
linear sport or a sport where running is all
you need to do to be successful. Soccer
required the capacity to maintain balance,
change directions, and control the ball; skill
that our participant master during this session
of the program.
Strength training; the backbone of greatness.
This part of session focused on improving
strength of the entire body, focusing on
neurological adaptation, which would
improve force development.
[7]
Force
development is crucial to develop high
velocities that permit player to beat other
player for the control of the ball, while
improving the force of the kick, allowing for
longer passes and powerful shots to goal.
[8]




Finally all player do a Static stretching which helps
to get the flexibility of the muscle back to normal.
Every day Soccer becomes a more challenging sport.
Where only the best of the best have the chance of
stepping on the field to represent a team or a nation.
30 years ago playing with friends was enough, but
nowadays playing a couple of games per week would
not be enough. Soccer is not a science, but science
may help improve performance and get you where
your dreams end. Do not wait, now is the time to take
the right decision.
Come and join our soccer specific programs,
experience a real soccer-training program and see
result faster than ever before.
References
1. Whitehead EN. Conditioning of sports. Yorkshire: EP
Publish-ing Co. Ltd, 1975: 40-2
2. EkblomB. Applied physiology of soccer. Sports Med 1986
Jan-Feb; 3 (1): 50-60
3. DOttavio S, Castagna C. Analysis of match activities in
elite soccer referees during actual match play. J Strength
Cond Res 2001; 15 (2): 167-71
4. Withers RT, Maricici Z, Wasilewsky S, et al. Match
analysis of Australian professional soccer players. J hum
Mov Stud 1982; 8: 159-76
5. Helgerud J, engen LC, Wisloff U, et al Aerobic endurance
training improves soccer performance. Med Sci Sports
Exerc 2001 Nov; 33 (11): 1925-31
6. Valquer W, Varros TL, Santanna M. High intensity motion
pattern analyses of Brazilian elite soccer players. In:
Tavares F, editor. IV World Congress of Natational
Analysis of Sport: 1988 Sep 23-27: porto. Porto:
7. Behm DG. Neuromuscular implications and applications of
resistance training. J Appl Physiol 1986; 9 (4): 387-436
8. Goldspink G. Cellular and molecular aspects of adaptation
in skeletal muscle. In: komi PV, Editor. Strength and power
in sport. London: Blackwell Scientific Publications,
1992:211-29


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