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» Week of 5/16/05

Published on May 13th 2005

COOPER TEST

Probably the quickest way to test the overall physical condition of your team is to use the Cooper test. While, it is a straight run without intervals, unlike the action in a soccer match, it nevertheless is a great indication of the shape your players are in.

You will need to do this on a track. The object is to run around the track 71/2 times or 3000 meters (3300 yards, 1.88 mile). They can start the run at the 200 meter (220 yard) mark. The kicker is the time limit, 12 minutes. If you coach girls or women, the distance is 61/2 times around the track with the same time limit. It may sound easy, but once you try it you realize how difficult it really is.

One caution some players, because of their physical structure, will never be able to do it. Reward them for effort rather than completion.

» Week of 5/9/05

Published on May 5th 2005

WINDSPRINTS

If you have the luxury of enough time, then windsprints are ideal for soccer player cardiovascular conditioning. Like in a soccer match, windsprints yo-yo the heart rate, up and down, up and down etc. Jogging doesn?t accomplish that.

Establish a base line, place a cone at 10, 20, 30, 40, and 50 yards. The players start at the baseline and sprint to the cone at the 10 yard mark, turn and sprint back. They now have a five second rest. And do it again and continue for a total of 20 runs, with a five second rest upon completion of each run. After 20 runs, they get a full minute rest.

We now run 18 times to the cone at 20 yards, the rest is now 10 seconds between each run and 2 minutes on completion of the 18 runs.

Next they sprint 16 times to the 30 yard mark. 15 seconds rest between runs and 3 minutes after 16.

They go to the 40 yard cone 14 times. Rest is 20 seconds and 3½ minutes.

Last, 12 times to 50 yards and back. Rest a full 30 seconds between runs.

The above sequence is for players already in pretty good condition. You may have to start out with 12, 10, 8, 6, and 4 runs and increase as the season goes on. Don?t shorten the rest periods. Also, don?t do this on your main field, there will be some damage to the tur

» Week of 03/28/05

Published on March 23rd 2005

Here is an exercise that is physically demanding. The course of the run starts at anyone corner of the four legs of half a soccer field. We will call the legs A, B, C, and D. Use from 8 to 10 players. If you have more than 10, split them into two groups. One group can be resting actively while the other runs. The players start with leg A. They must sprint at full speed to leg B. They continue the run but now may jog legs B, C, and D. The second time around they must sprint legs A and B

hard and jog legs C and D. The third time around, they sprint legs A, B, and C, then jog leg D. The last time around they must sprint around the entire rectangle or legs A, B, C, and D. One rule applies, they may pass another player during the sprints, but may not pass during the jogs. My suggestion is that you instruct them to jog very slowly.

» Week of 6/14/2004

Published on June 17th 2004

When conditioning soccer players we need to focus on two areas: cardiovascular endurance and muscle strength and endurance. Over the next few weeks I?d like to share some of my favorite exercises. This first one, called horseshoes, is designed to enhance cardiovascular integrity. We need a full field, a goal or marker at the center of each goal line. We also need a marker at the two places where the halfway line meets the touchline.

All players are in the six yard box at one end of the field. Each player has a partner. Partner number 1 starts. S/he must run at full speed around the first marker at the intersection of the halfway line and the touchline, s/he must continue at full speed go around the far goal and next around the other intersection of the halfway and touchlines to run home. When s/he arrives in the six yard box, partner number 2 goes. When partner number 2 returns, partner 1 goes again. Each player runs five times* and that is a set. After a rest period of about five minutes, we?ll run another set. After the second set check the players and see if a third set is possible. Usually, 2 sets will pretty well exhaust them. As always, make sure all players are drinking plenty of water before, during the rest periods and after the runs.

*Some caution. If players are badly out of condition you could run sets of three.

If there are specific areas you want addressed in these tips, please email me at cor@corvandermeer.com.

» Week of 6/8/2004

Published on June 7th 2004

Resting players are in groups of three. Arrange them about 5 yards apart in a triangle. Player A is going to be the working player. Players B and C each have a ball in their hands. Player B is on A?s left and C is on player A?s right. Player B starts by lobbing the ball to player A. Player A must return the ball to B using the inside of her/his right foot. Player B catches the ball. Now player C tosses the ball to A and A must return the ball with the inside of his/her left foot. Player B tosses again and so on. After about 50 touches player B switches with A. Fifty touches later C switches with B.

Next, you could have the players use the instep (laces) of the foot. Using the outside of the foot is a bit more difficult. But you can progress and have the ball headed back.

If there are specific areas you want addressed in these tips, please email me at cor@corvandermeer.com.

» Week of 6/1/04

Published on June 1st 2004

At first this exercise may sound difficult, but soon your players will master it and I can assure you that they will love it.

We?re practicing on a standard, lined field with a goal on the goal line and a keeper in goal. Player A has a ball and is positioned about 10 yards outside the penalty area toward the center circle. Player A is directly in front of goal.

Player B is positioned just inside the penalty area, also directly in front of the goal. Player B is facing player A, thus B has his/her back to the goal. Player A plays the ball to player B. This pass must be accurate, on the ground, have good pace and a nice forward spin. Player B receives the ball with, let?s say his right foot, flicks up the ball to his left side. B turns toward the goal and shoots with his right foot before the ball hits the ground.

To make this successful, player B should let the ball roll onto the instep of the right foot and then lift it, or flick it. It will also help if B is already slightly turned to his left before receiving the ball.

Of course we can and should also practice this technique in which the ball is received with the left foot, lifted to the shooter?s right side in preparation for a left footed shot.

Try it and have fun.