Q & A

This month’s announcements:

• Mark is speaking at NSCAA National Convention in Baltimore MD on Thursday 17th at 2:30 on Strength and Speed Training for Soccer – The Williams Method

• ISSC is here!  – Go to www.isscsoccer.com for more information about the start of a new beginning in training today’s soccer athlete.

• Go to Videos Tab to see new updated videos on training.

 

Dynamic Warm-Ups

This month’s article describes the use of dynamic warm-ups prior to games or practices. I use primarily dynamic warm-ups prior to any activity. Studies have shown that static stretching can have negative effects on explosive physical activity and we all know that soccer is a game of explosiveness that includes jumping and sprinting. I recommend that you only use static stretching after a game or practice. People need to get out of bad habits in believing that you need to stretch to feel better. My objection to this is that in your mind you might feel better, but your nervous system is relaxed along with your mind and that results in sub par play on the field. The primary focus of the warm-up is to prepare the body (and mind) for the task at hand - a game or practice.

Below is a list of dynamic exercises that I use prior to training.  The warm-up consists of two sections; one being the non-specific section that relates to general exercises and the specific section directly relates to movements used on the soccer field.

First Stage – Non-specific Exercises

Exercise	Reps	Distance
Jumping Jacks	10	NA
Seal Jumps	10	NA
Pogo Jumps – Low and Fast	10	NA
Stationary Front Lunges	5 EL	NA
Lying Leg Raises	10 EL	NA
Hip Pop Ups - Double Leg	10	NA
Hip Pop Ups - Single Leg	5	NA
Skips – Fast	2	15-20yd
Skips - Cross the body	2	15-20yd
Backwards Cycle	2	15-20yd
Side Shuffle - Slow and Low	2	15-20yd
Quick Step Carioca	2	15-20yd
High Knee Carioca	2	15-20yd
Heels Up/Knees Up - 5yd each	2	15-20yd
Accelerations	2	10yd

Second Stage – Specific Exercises

Exercise	Reps	Distance
Cone Drills - Forward two feet in and out then accelerate	3	5yd
Cone Drills - Sideways two feet in and out then accelerate	3	5yd
Turn and Sprint Combinations	3	5yd
Jump and Sprint Combinations	3	5yd
Reaction and Sprint Combinations (vocal)	3	5yd

 

Question and Answer Section:

You can ask Mark any question dealing with Strength and Conditioning for Soccer players and he will address two or three questions each month.

Mark now has his strength training manual Williams Soccer Strength Method available on his website!