Row machines are perfect for burning up or burning out a workout: They’re great full body exercises that can get the heart rate up for a good sweat. Especially for soccer players, this machine targets about 65% of the lower body power, and 35% of your upper body. This is a great way for building stability in the lower body. ⚽️
2023-07-27 01:47:26 +0000 UTC View Post
Warmup sequence before & after practice: Quadriceps stretch, Hamstring stretch, Butterfly stretch, Toe touches, Knee to chest, High knees, Butt kicks, etc. These are the primary stretches targeted for improving movement and preventing injury.
2023-07-26 00:33:51 +0000 UTC View PostVolley practice: Luckily as a college goalkeeper, we had 4 bags of balls totaling at about 50 soccer balls to practice with in 1 round. Unfortunately that’s not the case here, so we’ll need to practice accurately and consistently. Find a hard wall preferably with no windows, then practice driving a side volley right a little above head height to certain points of the wall. This simulates passing to a teammate, and builds muscle memory for the field.
2023-07-24 23:56:45 +0000 UTC View Post
Soccer is an extreme lower body workout, so to compensate while we’re sore. We train upper body 💪🏼😈 What do we think? Am I training right? 😝
2023-07-23 02:33:24 +0000 UTC View PostLeg dayyyy: Two years ago I was training to have the longest goal kick out of all the goal keepers on my team. One of the biggest assistants to completing that goal was squats. I focused heavily on increasing load, therefore when I stepped in front of the ball, I could release a ridiculous amount of power. Back then I was only squatting 225lbs for 5 at most, but with my increased weight and time to grow. We’re getting stronger 💪🏼😤
2023-07-21 20:24:41 +0000 UTC View Post
A little bit of practice daily > one huge practice a month: Although I’m technically retired and no longer playing competitively, I still aim to not only retain my abilities, but enhance them. Nothing will do that more effectively then breaking out a ball and getting my touches in for the day 💪🏼.
2023-07-19 22:34:49 +0000 UTC View Post
Weights first, cardio after: The reason why everyone says that is because you deplete/ burn glycogen while lifting weights, especially if you’re muscle oriented. If you run before you lift, you’ll be fatigued, your glycogen levels will be low, and your body will give out much more quickly, preventing you from pushing your potential. Hit the weights first, get a good heavy burn, then finish out with some jogging/ juggling which is less muscle oriented.
2023-07-18 01:16:52 +0000 UTC View Post
Sliders: Anytime I forgot to wear sliders as a keeper or defender playing on turf, I would always be terrified to make any diving saves or slide tackles. Turf burn is a huge consequence, but luckily it’s relatively easy to avoid.
2023-07-17 00:22:45 +0000 UTC View Post
Strong back, strong throw ins 💪🏼 If you can throw a ball 20+ yards. You instantly double the value you bring to your team. We had a starter for my high school team simply because of how powerful his throw ins were. Don’t skip back day!
2023-07-15 00:52:53 +0000 UTC View Post
Stretching and mobility: Being mobile takes work. Although working out is important, how you recover ultimately determines what your muscles will be ready for. We use our legs every single day, if you’re not stretching them out and inviting mobility into your lower body, you’ll notice your body quickly beginning to fatigue. I like to do my whole pre practice warmup before any exercise, because it preps the muscle to stretch and contract the way I want them to. The one time I didn’t, I popped my hamstring 😅. Don’t forget to stretch!
2023-07-14 01:44:44 +0000 UTC View PostOne touch passing and staying on your toes: One touch passing is vital at high tier gameplay, it makes you harder to predict and allows for quicker development in the game. Staying on your toes makes you immediately ready to receive a ball, so always be on your toes. Especially in the attacking third, your movement needs to be quick and calculated, because most defenders would be on high alert 🚨.
2023-07-12 20:35:38 +0000 UTC View PostLet’s talk about shooting on frame😈 As beautiful as this shot was. It doesn’t always end up like this. Before this clip started I made sure my plant foot was going to perfectly line up with the amount of steps I took. Plus I knew exactly where I was going to hit the ball before I lined up. Make sure you practice the fundamentals before shooting on frame, because if not, you’ll be running a lot to get your missed shots 😂
2023-07-11 01:16:10 +0000 UTC View Post
Inviting some mobility back in my legs after a nice leg day and run. Although, juggling after an intense day like today almost recreates that overtime feeling during a game where your legs are jello. It’s great to put yourself in that position though, because that level of fatigue is where mistakes happen the most, so if you can push through that, you can push through anything 💪🏼🥵
2023-07-09 00:19:22 +0000 UTC View Post
Stay fresh! Being consistently active in any type of sport or hobby is truly the best way to get better at something. Even if you don’t plan on going out or making the whole day about it, you should still find a way to incorporate it to your daily schedule. In my case, it’s getting a workout in and doing some keepy ups ⚽️💪🏼
2023-07-08 01:21:03 +0000 UTC View Post
Glove maintenance: Pro Goal keepers use the same pair of gloves for only 5 to 7 matches due to them deteriorating quickly. Unfortunately for the rest of us, we have to buy our gloves, so it’s important to take care of them if you don’t plan on buying another pair. The best way I found to maintain them is by washing them in warm water after a session. Doing this prevents dirt buildup, which ultimately decreases the grip.
2023-07-07 02:09:57 +0000 UTC View Post
Toe touches on the ball: To improve ability on the ball, your speed must be constantly worked on. To practice, get a ball on any surface and try to touch the top of the ball while alternating feet. Once you get your rhythm, try to slowly increase the speed. Before you know it, you’ll be the next Ronaldo 🤣
2023-07-05 20:57:20 +0000 UTC View Post
Catching: Catching a ball is arguably one of the most assertive actions a goal keeper can make to assert dominance and competence. That being said, this is the idle positioning your hands need to be at when catching the ball. Create a triangle with your thumb and index finger, then wrap the rest of your fingers around the ball.
2023-07-03 21:17:45 +0000 UTC View Post
Live strong! Although this lifestyle isn’t the norm. It’s certainly a phenomenal feeling. Being able to hit weights and cardio 5 days a week not only sets your body up for success, but your mind as well. Remember what you eat is your fuel, if you’re a race car, you certainly won’t be fueling up with unleaded gas. Fuel yourself right and get after it! 💪🏼
2023-07-01 21:03:37 +0000 UTC View Post
Quad strength: I know I know, soccer is a game of finesse not strength. I agree, but hear me out. Until junior year of high school I wouldn’t bother taking goal kicks, because someone else could easily double my distance and not mess up. After a year in the gym consistently, I had grown some power. However, by sophomore year into college I was consistently hitting past midfield, and further than anyone on my team. It’s not vital, but it certainly adds ability in your gameplay. Don’t sleep on the weight room, it works wonders.
2023-06-30 23:40:17 +0000 UTC View Post
Include what you love in your day to day routine. Then watch how your lifestyle affects the people around you. Soccer and the gym are my non negotiable activities 5 days out of the week, and every one around me now shares my passion in some way shape or form. “You attract what you are, not what you want.”
2023-06-30 01:58:27 +0000 UTC View Post
Stay hydrated! Especially if you’re playing in extreme temperatures. Superior hydration is a must! I recommend alkaline water that’s specifically at 9.5ph. That way your body actually absorbs and hydrates the body. 75% of adults in America are chronically dehydrated. Stay thirsty y’all! 🥵
2023-06-28 22:23:08 +0000 UTC View Post
Work hard, relax hard 😎 Know when to give your body a break! Your body will definitely let you know when you’re reaching that point. Tackle everything in moderation, and give yourself reasonable expectations to follow. Just like a soccer game, you can take a substitution if you need it.
2023-06-27 20:08:25 +0000 UTC View Post
IT’S MY BIRTHDAYY!!! Thank you all so much for allowing me to live the life I love. I truly love you all and hope everyone has a great day!! ☺️😊
2023-06-24 17:21:24 +0000 UTC View Post
Footwear: One of the most important aspects to the beautiful are the cleats/ shoes you end up wearing. I spent years going through uncomfortable cleats until I finally found a pair I liked, so make sure to try on as many as you can before selecting the final choice.
2023-06-23 18:26:33 +0000 UTC View Post
Water aerobics: Although this pool was nowhere near big enough, it’s still important to highlight some key benefits to water work. Cardiovascular health, joint health, flexibility and mobility all increase when doing something as simple as treading water.
2023-06-21 23:31:15 +0000 UTC View Post
Protein shakes are easily one of the most underrated forms of recovery. Protein powder provides amino acids to the muscles that are depleted. The muscle uses these amino acids and proteins to repair the muscle and build it back stronger than before to support the muscle doing it again. Hence, no matter the activity, protein shakes are GREAT for the body (all natural whey protein).
2023-06-20 23:06:26 +0000 UTC View Post
Shin guards: In every official game played for the sport of soccer, you must wear shin guards. You can get them in all shapes and sizes, however most soccer players prefer minimally invasive ones that slip in and out. The bigger and bulkier they are, the more intrusive they become to your gameplay.
2023-06-19 18:05:05 +0000 UTC View Post
Y’all know the drill! Killed my hamstrings with a lightweight high rep workout and finished out with some stretching and juggling to push that lactic acid away.
2023-06-17 23:55:09 +0000 UTC View Post
Can you guess what muscles I hit? 😂 The push, pull and leg day split is designed to effectively allow each muscle group to have the optimal amount of time to recover. It’s a brilliant split and does me well seeing I like to go 6-7 days a week. It’s important to allow 2-4 days of recovery for whatever muscle group you worked out.
2023-06-17 02:01:41 +0000 UTC View Post
Strengthen the body, and in return it’ll reinforce the mind: Staying active with fitness allows everything else to follow so easily. I expected my abilities in soccer to dwindle as I got bigger and stronger, but I can say with confidence it’s only made them better 😈⚽️
2023-06-16 00:50:48 +0000 UTC View Post