NCYSA PLAYER TIPS - SUMMER CONDITIONING - PART 2

As you well know, players must be in tip-top shape in order to perform at the highest level, so we offer these tips for staying in shape this summer - with the second of four parts on Summer Conditioning and Training!

Players run approximately 6.5 miles in an average 90 minute match (that mileage is proportionately less in youth matches). However running is not simply running at one speed or in one direction! Players must learn when to walk, jog, run and sprint, as well as change direction as quickly as possible. The quicker a player changes speed and direction, the more likely he/she is going to be able to either beat their opponent - or successfully contain them in a defensive situation.

The key to these simple exercises are immediate change of speed and direction!

Below are some simple things you can do as a player to help improve your first three steps in both speed and directional change. We will now incorporate technical training with conditioning. Stay tuned for Part III in two weeks!!

Around the Poles, Collect and Shoot
One player begins at the front of four poles, while three other field players are on the goal line. There is a goal with goalkeeper.

The player at the poles runs through the poles.

As he goes around the last pole, the player with the ball "throws-in" to the running player, who must collect/prepare the ball for a one-time shot on goal.

The running player then gets in the back of the "throwing line".

VARIATION: Have the players sidestep through the poles; have the players run backwards through the poles; have the players do fast-knee lifts through poles.

Side-to-Side and Sprint
Start with four poles and two cones approximately 10 yards away from the last pole. One player begins at the poles, while two small groups stand at either side of the poles with soccer balls.

The player at the poles, sidesteps to the left, receives a throw in from the player and heads back. He then sidesteps to the right, receives a throw in, collects/prepares the ball and serves back with their feet.

He then sprints through the poles as quickly as possible, ending with a ten yard sprint through the cones. Players then change places.

VARIATIONS: Player can sidestep through poles; players can run backwards through poles; players can do fast-knee lifts through poles. Have player receive throw-in and juggle five times before running; have player complete fast-foot work before running, etc.

Obstacle Course
Start with players in three groups (A, B, C), four poles, cones, two goals and goalkeepers.
Begin with a player from "A" serving a ball to the player in "B". The "A" player then sprints around the poles, coming out on the inside (in front of the goal).

Player "B" must serve a ball to "A" for a shot on goal. When "B" serves the ball, player "C" begins a dribble through the cones. "C" must dribble completely around two cones, prep a touch and shoot on goal.

Player "B" takes the ball out of the net from "A's" shot and moves to the cones line, while "B" retrieves their own ball and moves to the poles. "A" becomes the endline server.

Using these and future exercises, you should improve conditioning and your quickness/agility. Stay tuned for Part III in two weeks!