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I want to be training more than 3 days a week. What should I be doing on the days I'm not doing the Bootcamp training?
Posted: Dec. 12, 2008
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It is very good that you are ambitious. You can definitely train more, but just make sure you are not overloading yourself ? listen to your body. You can supplement the training sessions by including another 1-3 sessions with aerobic high intensity or speed endurance training.
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Should the aerobic drills be done after power drills or before?
Posted: Dec. 12, 2008
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It is preferable to do the power drills first, since they require you to be well recovered prior to training.
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How can I get most endurance out of the aerobic drills?
Posted: Dec. 12, 2008
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The intensity is essential. Therefore, you should try to keep the highest possible running speed you are able to maintain throughout each exercise period and throughout the whole session.
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I'm in the middle of my season and my body is already feeling worn out. Besides taking a week off is there anything I can do to get my body feeling good again?
Posted: Dec. 12, 2008
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It is important to have sufficient time to recover and you may have reached a state of so-called overtraining. If that is the case you should not play and only do low intensity exercises for another couple of weeks. Otherwise, I will recommend that you do some high intensity training session with a duration shorter than 30 min in a regular manner and get some resting days.
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I have just started training and am wondering if there is a varied training routine or extra drills or exercises that can be added to my Nike Training if it starts snowing.
Posted: Dec. 12, 2008
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It depends on how much space you have available indoor. Some of the aerobic and anaerobic drills described in bootcamp may just be performed indoor. Generally, you may use the sets and repetitions described in bootcamp, and then do activities relevant for soccer with the suggested intensity. For example, you can use the wall to get the ball back, then dribble through a number of cones and then “attack” another wall.
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Bootcamp offers 3 days of training per week. What should we do with the other 4 days of the week? should I do some endurance training or is the 3 days of training enough?
Posted: Dec. 12, 2008
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Mix in light training with the ball on the other days, but give your body enough time to rest in between sessions so you are at 100%.
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Even though it's early, what is the optimal time for rest after the season. I live in a warmer climate, so we are ending our season. I've been playing 3 games in a 7 day period for almost 8 months. I want to give my body a rest, but I don't want to stay away too long. Are there other mitigating factors such as position or age that should factor in? Also during the season with 3 games a week, what should my optimal training regimen be? I want to perform at my highest, but I also want to stay injury free.
Posted: Dec. 12, 2008
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After an 8-month season you need to relax both physically and mentally, but it is also important to still do some work. In the first period after the season you may do 2-4 aerobic moderate intensity training sessions a week each lasting about 30 min, e.g. 5 x 6 min of exercise separated by 1-min recovery periods. About 8 weeks before the start of the next season you should start the more intense work again. During the season even with 3 matches a week, it is important to have some sessions (lasting 20-30 min) with aerobic high intensity exercise, e.g. dual goals from bootcamp, and speed endurance training, e.g. back-to-back. Also speed training is required.
