The deadlift is a crucial part of any soccer specific gym plan. Whether it be a conventional deadlift (shown above) or a trap bar deadlift (which I prefer), the deadlift is a powerful hip and knee extension through loaded posterior chain musculature.
Simply put, having a well executed, powerful deadlift will lead to a better vertical jump (headers) and explosive acceleration. It is also great as a baseline strength exercise for injury prevention and rehabilitation.
In the above video, I am hitting 110kg. Technique is more important than loading the bar, so start light and progress.
Any questions, you know where I am!
#SoccerFitness #Football #Deadlift #Gym #Power #Fit
⚽️ EJ Scissor Combo
🔑 Today we will be showing a series of skill moves called the EJ Scissor Combo which is inspired by one of our favorite soccer players @eddie_johnson7
. Coach B is here starting off behind 3 cones (can substitute water bottles or anything similar) then proceeds to do a scissor move on each foot. After the 2nd scissors move push the ball in front of the other with an inside touch. Then with the OUTSIDE foot, take a touch forward and quickly drag with ball back with the opposite foot. Proceed to mirror the same move on the opposite side. This 5 step move takes a lot of practice to be equally great on both feet. Try it with your head up when you feet comfortable then add speed!———————————————————————
🔥 TRY THIS CIRCUIT for your EJ Scissor Combo :
•30 seconds slow and controlled
•30 seconds quick pace. •3 sets total
•After the 3 sets try mixing up Slow/Fast tempo while staying in control
🏆 Remember that these drills take a lot of practice and dedication! Comment below and tell us how you did! Or even better.. show out and tag us while you perform the skill 💯
Join us in our Stride Towards Greatness! For information on our program and registration
➡️Click the link in bio! ⬅️
Incredibly motivated by everything these guys stand for. Thanks for believing in me @directed_apparel
! 💪🏼 #Repost @directed_apparel
We would like to welcome our first sponsored female athlete @megcrosson
she is a professional soccer player with a rich background. Playing in leagues like: - NWSL in the USA
- La Liga in Spain
- The Nadeshiko League in Japan
- Champions League in Lithuania
We are here to support athletes of every sport, and we are very excited to have her be a part of our team! Welcome Megan Thank You for taking part in all of this! .
Also check out our new cropped hoodies! Only available for a limited time! .
A 17 year-old boy, NOBODY could foresee that HE was going to be the one to change the course of this beautiful game… ⚽He scored his FIRST goal, a phenomenal play assisted by the magical @Ronaldinho
, becoming, at that time, the youngest player to ever score for @fcbarcelona
, and like this, he started to write his story… @leomessi
➖ no matter the difficulty, he always want to go to the next level... and YOU... are you ready for this next challenge⁉️ ___________ 🔴Check out the DRIBBLING COMBO in our youtube channel - www.youtube.com/c/ppatranings 🔵Title: Dribbling Drills (2018) | PPA Soccer Combo ⚫Learn it, practice it and master it... and tag @ppa_training
on a video where YOU do it.
Remember that wanting something only paints the picture, and WORKING towards it paves the way!👌
How seriously do you take your nutrition? The impact it can have on your performance can be the difference between winning and losing.
Think of it like this. Your body is a Ferrari preparing for a race. It has recently been serviced and is in excellent condition. The only remaining variable is fuel. It’s as simple as filling up with the right fuel for optimal performance. If it is filled up with the wrong type of fuel or not enough fuel, the Ferrari will break down before getting to the finish line.
Like the Ferrari, your body is a finely tuned sports car. Failing to fuel your body for high performance will result in a poor performance. It would be silly to go into a race without the proper fuel. Why would you go into a match without the proper nutrition?
Changed it up tonight and went out of my comfort zone and tried a new fitness class with @sphere.club @mikechabala
It was awesome! ⚽️⚽️⚽️⚽️
Life is all about pushing yourself out of your comfort zones and forcing growth! What have you done lately to challenge your comfort zones and play a great game?
👀 Check out my story for my thoughts on the class!! 👀
A combination of Agility✅ Coordination✅ First Touch✅ Passing✅ 1v1 moves✅ Give and Go✅ Dribbling✅ and Finishing✅ within a drill is what we should be looking for. ⠀
⚫Working on every single component prepares the player for similar situations that presents in the soccer field👊⚽⠀
🔵In this exercise, we have the player transition from quick agility movements into dribble at full speed with a sharp turn 🙌 Then, combining a pass with an oriented control, into close control of the ball and 1v1 moves - getting out of a pressure situation to then, continue to either make a killer pass, finish or dribble... 👌⠀
🔴For more training ideas and ways to plan your session - Check out www.youtube.com/c/ppatrainings⠀
Tag a player or coach that can benefit from this🖐️⠀ ⠀
Remember to play the infinite game, which is constantly being a better version of yourself!✔️
👉 When it comes to both resistance/strength training and "corrective exercising" (and "endurance" often, ...and agility 😁...), stop overwhelming athletes with a bunch of tests. If you have a good eye (and knowledge), you can notice a lot of useful things just by observing them while doing exercises, and competing... 👇
📌 It depends on case, but if you can start the S&C process by using basics, that would be the best. If you pay attention to detail, you can immediately notice both compensatory moves and lack of strength (at least). And by utilizing smart progressions (both progressive overload and new exercises - plus correcting form), you will be able to notice new things and smartly develop bodies further...
📌 "The best functional test is watching how someone performs whatever lift or task is in question. Standardized movement tests have their value, but when you get down to it, we need to be watching people do whatever it is they do with a watchful eye. Maybe that's just called good coaching. Maybe that's 'continuous movement assessment', or paying attention to what's in front of you..." - Ryan DeBell
📌 Of course that the well known movement tests have their value in finding some issues (NOT all), and when it comes to initial programming - but "testing" needs to be continued through the training process (daily). For example, "Single leg squat to a box" or "Step down" could be very good tests in order to determine if one has the single leg strength to handle the demands of running (those impact forces can be very demanding), and consequently good exercises too. If an athlete can't perform around 10 reps or is compensating, we need to give him/her some single leg exercise (of course, core strengthening will help too) and coach it till perfection (nice progression: 1》split squat 2》single leg lunging variations 3》single leg squat variations 4》single leg deadlift variations...). "Slow ecc." and "Pause single leg squat" options also need to be incorporated if one has an issue with weakness or difficulty performing certain part of the exercise for example (great for strengthening, correcting technique, motor control...).
Yogi Berra, famous baseball player, once said:
"If you don't know where you're going, you'll wind up someplace else".
At Soccer Fitness we say:
"If you don't conduct standardized, objective fitness assessments of your players, you will have no idea whether or not they have improved their fitness via your training."
Here are Clare Garaci (in black) and Juliana Otano (in red). Clare is a 2003-born member of the Woodbridge Soccer Club 2003 OPDL Girls team, who is returning to training and playing after 8 months' rehabilitation from ACL reconstruction.
Juliana is a 2005-born member of the North Toronto Soccer Club 2005 OPDL Girls team, who has also been identified for the next round of screening for the Ontatio Provinvial Girls U14 team, and is with us to get in top shape for her upcoming trials.
These players are performing the Yo-Yo Intermittent Recovery Test, the world's best, most valid and reliable predictor of soccer-specifc fitness, so that we can get an accurate picture of their current fitness level, and then prescribe a customized workout for them based on the results.
You can run randomly over hurdles and throw medicine balls around, or you can come to us and train with science. The choice is yours!
#soccer #fitness #soccerfitness #soccerfitnesstraining #soccerscience #fitnessassessment #fitnesstest #yoyotest #opdl #ontariosoccer #woodbridgesoccerclub #aurorasoccerclub #getfaster #getfaster
After 3 weeks of a gradual introduction back into training for the Dunbar First Team, some strength work in the final phase of off-season before the 8 week pre-season.
Young full back Jackson going through a prep set of x6 trap-bar deadlifts.
The NUMBER ONE rule to abide by when training for soccer. BE SPECIFIC!
In the past, I completely ignored the principle of specificity. I was more concerned with aesthetics such as big biceps rather than concerning myself with things such as joint control and hip mobility.
My wake up call came in Estonia, where I was up against a very speedy winger, and I found that my big biceps were of no use. After that game I vowed to change my ways, focusing on things which would positively impact me on the pitch.
So instead of doing “chest day” I would do a whole session on injury prevention. I focused more on my lower body both in terms of strength and mobility. I changed my diet to include more natural foods and gave up the “gym bro” supplements. I worked more on my agility and quickness, and of course my technical ball skills.
The result? I became an overall better and leaner footballer. In the last twelve months I’ve lost a lot of muscle size, but only in my upper body. My mobility is better which has helped me with my speed and agility and staying injury free.
Think about what you do in the gym. If it doesn’t translate to the pitch, scrap it. Don’t get caught up looking good, focus on what will help your performance on the pitch.
If you have any questions, please get in touch! It’s an area I’m passionate about as I made a tremendous amount of mistakes in training specifically for my sport⚽️⚽️⚽️
#Football #Soccer #Fitness #Gym #SoccerFitness #Ronaldo
Overhead press by @wilfriedzaha
This exercise is great to increase strength in the shoulders. It can be performed with a barbell, dumbbells, or kettlebells.
Note: by performing upper body workouts on a Monday it gives your legs an extra days rest for those who had games over the weekend.
Train smart allow your legs to fully recover to prevent injuries!
If you thought high speed / high incline treadmill training was only effective for soccer players, you need to see the results we've had with athletes from other sports, like elite figure skater Alivia Dajo, seen here.
The truth is, our training is the best and most effective way to improve acceleration, speed, power and endurance in all athletes, because it is the ONLY way to get them to train at intensities which are higher than they would normally be able to achieve when training on the ground.
But don't just take our word for it - see for yourself by scheduling a free consultation today at www.soccerfitness.ca
#soccer #fitness #soccerfitness #sportsscience #figureskating #speed #acceleration #power #endurance #getfaster #getfaster
Poquito para la recuperación, volver a entrenar y romper las canchas💪🙏 #soccerfitness
Focus on making every rep count with great technique and maximum effort. If you continuously put in your maximum effort during training, the games will become easier and easier.
Nutrition can affect your training in so many different ways. Not only does our nutrition affect how ready we are for training or how we perform during a game, but it also affects a few psychological aspects.
Your diet should be a healthy balance of proteins, carbs, unsaturated fats, and minerals. No matter what position you play, you’ll need the proper foods to help sustain and fuel you for your time on the field.
Your brain—as well as your body—needs to be well-nourished to function properly. You need those omega-3s, carbs, and protein to help you tap into your brain and use it while training or playing.
Hydration is massively important. When you’re dehydrated, not only will you experience muscle cramps, headaches, and a sluggish, tired feeling, it can be pretty dangerous—leading to shock, feeling dizzy or worse.
The Pitch - Where memories are made and dreams come true.
Work hard all week to ultimately be rewarded on match day.
During training, a hard workout, or match day, the more difficult it is, the more rewarding it will be when it is accomplished.
Always push through no matter how hard it gets.