WESTERN MASS JUNIOR PIONEERS

Progressive Interval Conditioning is the key to increasing stamina for cardio-intensive sports like soccer, basketball and hockey. These constant motion sports require incredible stamina for running, sprinting, back-stepping and passing. The explosive power needed for shots-on-goal means that stamina training is imperative to be successful in these aerobic sports. During a match, soccer players can cover as much as eight miles of field, running back and forth.  The movement includes running backward, sprinting, jogging and walking. Well-trained soccer players operate at nearly 90 percent of their heart rate capacity for the 30 to 90 minutes they spend in play. The most beneficial exercise for soccer players to develop endurance is running.  Aerobic training must be tempered with agility training that helps the soccer player focus and remain upright while performing a number of moves in fast motion. Drills that concentrate on agility increase coordination, foot movement and balance. Jumping jacks, agility ladders and ball-passing drills work on agility while players learn to control their breathing. Weaving sprints done in repetitions of ten, in sets of three provide good warm-up for agility training. Players should maintain a threshold just below their aerobic limit as they perform back and forth, sideways and short random stopping and starting sprints and drills.

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