How to make your personalized soccer training plan?
Continue reading to learn about a personalized soccer plan in which you can improve your physical, technical, and tactical skills.
Succeeding in any sport requires not only technical skills, but also discipline-specific physical planning and conditioning.
For this reason, a personalized soccer training plan is vital if you want to compete and aspire to achieve good results.
How is the soccer training plan structured?
A soccer training session is usually divided into three parts:
1. Warm up
The function is to adapt the body (muscles) for the session that will follow. Mostly, the warm-up lasts about 10 minutes.
2. Main training
These are divided into two: physical preparation and technical work. In the first part, the exercises are varied and work on resistance (both aerobic and anaerobic), strength (explosive, resistance and maximum), coordination and flexibility.
Then we move on to the technical works, where the training focuses on individual and collective technique. It also includes exercises such as possessions, duels, etc. And finally, typical game situations such as defense, attack, counterattack and defensive or offensive transitions are “emulated”.
3. End of training
In order to return to calm, a continuous run is carried out and then stretches for at least 10 minutes. This will prevent pain, contractures and subsequent injuries.
Example of personalized soccer training plan
Within a group or team session there are also moments where each player is focused on something in particular. Some choose to focus on their weak points while others bolster their abilities. A typical example of a personalized soccer training plan consists of the following six exercises:
1. 10-minute dynamic warm-up to wake up the body and brain
A proper warm-up activates all muscles. This will allow you to train much harder and more intensely, and will lead to further improvement over time. In addition, it will allow you to have more intensity and maximum concentration in subsequent training.
2. 10-25 minutes of mastery of the ball
Mastery of the ball before the session will prepare your body, brain and feet for what is to come. It makes every part of your foot familiar with the ball.
3. 20-30 Minutes with passing drills and first touch drills
During the first 10 minutes, work at a medium intensity to hit the touch and the ball underfoot. The remaining 10-20 minutes he works at a very high intensity, challenging first touch and passing ability.
One of the simplest and best exercises to do with a partner is to stand about ten feet from each other and just hit the ball to each other in rhythm.
4. 30-40 minutes of game and position specific situations
This part of the personalized soccer training plan should be very intense, with fewer repetitions, but focusing on the simulation of the game. It’s important to stick to rests in the middle of each set (to make sure you’re well recovered and ready for the next quality rep).
It is important to remember that with this exercise you are working on technique, not so much on skill.
5.10 minutes of fitness Optional
Physical activity is not required after an individual session, but can be done to condition muscles. Ultimately it is the player himself (or the coach) who must decide, depending on how I feel if he thinks he needs it.
6. 10 minute cool down and stretch
The body should gradually calm down once the session is over. It is very valuable that this part of the exercise is completed, in order to avoid potential pain or injury. To do this, it is also recommended to incorporate some light jogging, static stretching and deep breathing.
How do you choose a good personalized soccer training plan?
Some factors to take into account are: the game model of the team, the physical and technical conditions of the players, the simulation of a game and the moment of the league in which they are (if it is the preseason or if they are already competing). , if it is for an important game, etc.).
Of course, all this must be complemented with physical methods such as massages and physiotherapy treatments, as well as a good rest and proper nutrition.
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