Training Routines and Tips

Training Routines

Without regular and proper practice, soccer skills and tactics cannot be mastered. It is impossible to expect that players master their skills only during their prescribed training sessions. Therefore, it is imperative that players set aside time at home to work on their individual technique and conditioning.  We demand a tremendous time commitment from the De Pere Select coaches, and we expect our players to be willing to make the same commitment. We know that many of our players have other interests and demands on their time, but we believe it's very important that you make every effort to have them attend each practice session and allot time at home to further refine their skills. They will need those refined skills if their team is to be competitive and if they are to continue their individual development, so please make every effort to arrange their schedules to allow time for soccer practice.

De Pere Select practice schedules will vary according to the age group, season and upcoming events (i.e. State Cup, tournaments etc.). The times and days of your team's practice will be set by the Head Coach based upon these factors. Generally, team training sessions will incorporate both individual technique and team tactics based upon the age group.  

Important Training Session Tips

It is imperative to come to practice sessions regularly. You cannot miss training sessions or practice poorly and expect to improve. If you have a problem attending a practice, give your coach a call, in advance, if possible

• Pay attention to the coaches in practice.
• Do not distract others at practice (e.g., conversing with teammates while attempting a drill is distracting to others).
• Practice at game speed (learning to do a skill in slow motion will not help in a game).
• Bring water or sports drinks to replace lost fluids during the training session.
• Every player should bring a fully inflated ball to each training session.
• Shinguards are mandatory at all training sessions.

Game Day Preparation-Preparing to do Your Best !!

Soccer is a very demanding sport. Your must be prepared to do your best at every game.  Here are a few simple basic guidelines:

• Come to each game mentally and physically prepared to do your best.
• Be sure to arrive prior to the prescribed time to allow for all warm-up activities.
• Arrive at the game well rested. Avoid late nights or spend-the-night parties on the night before a game. More than a few soccer games have been knowingly "forfeited" the night before the soccer match. Fatigue, as a result of too little sleep, raises the risk of injury.
• Build up body fluids before the game. Start drinking water and or sports drinks as much as 24-48 hours before the game, and try to take in as much proper fluid as possible right up to game time.
• East sensibly, especially on the day of a game. For instance, milk, peanuts or carbonated drinks before a game will shorten a player's wind.
• A pre-game warm-up to get an abundant flow of blood to the muscles, followed by sensible, slow stretching activities designed to increase flexibility and minimize the possibility of muscle pulls or injury, are of vital importance.
• Bring a properly inflated ball to each game and practice  !!!
• Make certain that you have proper equipment, and bring them to each practice and game.
• Proper fitting shoes and regulation shin guards are essential.
• Watches, jewelry, and hair pins should be left at home !!!
• NO baseball caps or hats !!  Leave them home !!
• Treat minor injuries promptly and properly. For muscle strains and bruises, remember the principle of "R-I-C-E" -- Rest, Ice, Compression and Elevation. Your team should arrange to have ice available at every game for quick application to twisted ankles or knees.
• Let your coach know before practice or a game of any condition that might affect your ability to play. Seek early medical help for physical problems that persist.
• Call in advance to tell your Coach if you will miss a practice or game.

How to Train Alone

Time invested in practice is the only way to significantly improve your ability as a soccer player.  Many people marvel over the ability of teams such as Brazil and wonder about the coaching methods and strategies that produce such brilliance.  Taking this mindset is overlooking a basic fact, the players you watch at this level have invested thousands of hours throughout their life into training.  Whether it be focused practice or pick-up games, these players grew up playing the game daily.  Any player wishing to emulate their level of ability must do so.  Often a player will play on a team that practices once or twice a week.  These practice sessions will not be enough, as 90 minutes to three hours per week is not sufficient to truly master the skills of the game of soccer.

First touch

All you need to work on your first touch is a soccer ball and a wall.  Kicking the ball against the wall will allow you to trap the ball on the return and develop your fist touch.  Warm up by rolling side foot passes into the wall and trapping the return.  Progress the difficulty of your practice by increasing the power of passes, then driving passes with your laces into the wall while you stand 5 to 10 yards away from the wall.  Practice taking a touch out in front, or way to the side to simulate creating space away from a defender.  Practice equally with both feet when doing this drill, a player who is able to use both feet will be a valuable asset to his team.  Also practice using a range of body surfaces to trap the ball.  Pick the ball up in your hands and throw it at the wall, trap the ball using different body surfaces, including your thigh and chest.

Passing

You can practice passing the soccer ball by using a wall or stationary targets to pass to.  Targets can be other balls or cones.  Stand 10 to 20 yards away from a wall and roll passes into it.  Use a small target to develop accuracy, use a specific brick in the wall as target or use chalk to mark a 3 to 6 inch target for a pass to hit.  Practice with both feet.  If you are on a field put balls down in scattered positions 20 to 30 yards from you.  Award yourself points by hitting the ball you are passing into the stationary ball.  Use side foot and driven laces passes, this drill will develop your range of passing.  Practice lofted passes by putting hula hoops on the ground and landing the ball in them from different angles and distances.

Shooting

When you practice shooting find a goal or marking a goal using two cones as goal posts.  When you are alone it is better to have a number of balls to avoid chasing the ball after every shot, either that or use a wall so the ball can rebound back to you.  Clearly mark out a goal on the wall.  Practice your shooting from 5 different points, one central one just outside either goal post, and one 5 to 10 yards wide on an angle.  Aim for the top and bottom corners of the goal, as this is where the goalkeeper will find it hardest to make a save.

ACTION PLAN 

The session below allows you to work a range of skills, and will take you approximately one hour.

• Begin practice by jogging and stretching thoroughly.
• Juggle the ball for 5 to 10 minutes, use both feet as well as thighs and head while juggling.
• Work on your first touch by standing 10 to 20 yards away from a wall with a ball at your feet.  Pass the ball 20 times with your left foot into the wall, and trap the return.  Repeat the process with your right foot.  Repeat this drill 20 times on each foot driving the pass as hard as possible into the wall, keeping the ball on the ground.
• Hold the ball in your hands and throw it against the wall at differing heights.  Practice 20 traps with each thigh, and 20 with the chest.
• Hit 100 shots 20 from each point described above.

What to Eat Before a Game

The fuel you put in your body will have a huge impact on your physical performance during a soccer game.  Proper diet and hydration will have a direct effect on how far you can run, and how long you can play without fatigue.  The repeated sprints and runs required during a game of soccer place a high demand on the glycogen stores of the body.  This places a high importance on a carbohydrate rich diet.

Timing

The fuelling process should begin 2 to 3 days before a game and continue on an ongoing basis.  Players should hydrate on a consistent basis with at least 1.5 to 2 liters per day.  Players should also consume sports drink up to, during and after a game.

On game day players should consume a meal rich in Carbohydrate 2.5 to 3 hours before kickoff.  Eating too soon before the game will not allow the body sufficient time to digest the food and use the carbohydrate provided to optimal effect.  Players should also eat a meal rich in carbohydrate immediately after a game.  Protein and carbohydrate consumed after a game will help the body’s recovery process and repair muscles after strenuous competition.

Hydration

Hydration is a crucial element of soccer nutrition and also good health, for both adults and youth players alike.  The University of Connecticut produced research on hydration in youth soccer players.  The study examined youth soccer players during a soccer camp.  Between 50 and 75% of the players were reported as “significantly” dehydrated.  Drinking flavored water or sports drink can help if young players find water bland.  The UConn research found children voluntarily drank 44.5% more water when it was flavored.  In 2005 The American College of Sports Medicine produced a report on hydration in sports.  It was found that even a 1 to 2% reduction in body mass through perspiration can decrease aerobic performance.

Food Type

The glycogen stores of the body play a large part in your physical capacity standing up throughout a game.  Healthy foods rich in carbohydrate will optimize your glycogen stores and allow you to make end to end runs during the second half and later stages of a game.  Good foods to eat for carbohydrate are;

• Whole grain pasta
• Whole grain bread
• Brown rice
• Baked potato
• Rice pudding (dessert)

Protein is also an important element of a soccer player’s diet.  Protein will develop muscles and increase the recovery and repair process of the body following competition.  Good sources of protein include;

• Chicken
• Lean red meat
• Fish
• Beans

Avoid

High fat processed foods have little value to the body when it comes to converting food to energy.  Soccer players should steer clear of high fat foods and candy, especially during the season.  Not only does eating a healthy diet increase your soccer performance, it improves your overall health and will help you lead a longer life over years.

You should also avoid soda and juices high in sugar.  Natural fruit juice is fine but brands containing high sugar levels will hinder performance not help it.  Soda can also have a dehydrating effect on the body, putting you in a bad position before the game even starts with regards to hydration.

If you enjoy your favorite sweets, try limiting it to one time per week and not before a game, maybe as a reward the night after a game.

Half Time

If you eat at half time or close to a game you must keep the food light and high in nutritional value.  Soccer teams often eat oranges at half time.  Other foods that can provide quick energy are grapes, raisins or jelly beans.

ACTION PLAN

• Plan your meals on game day in advance.
• Eat a meal high in carbohydrate 2.5 to 3 hours before game time.
• Eat a meal high in carbohydrate and protein immediately after a game.
• Drink 1.5 to 2 liters per day of water.
• Consume water or sports drink before, during and after a game.
• Avoid processed foods, or foods high in sugar and fat.
• Avoid drinking soda or highly caffeinated beverages.