photo credit: Daily Mail
Every four years, many wait to celebrate summer by watching soccer, “football,” or “footy” played by the world’s best. The last World Cup, hosted by South Africa in 2010, had a total of 3,170,856 attendees during all 64 matches (FIFA, 2014) and its popularity continues to grow. Our very own U.S. team trains an average of three times a day within a month of leading up to the World Cup. And the athletes aren’t the only ones working! Referees also run about eight miles during a match. That being said, those involved make fitness their business! For more figures on world cup training, click here. How can you too train like a world-class footballer? Incorporate a routine broken down into three major segments: endurance training, plyometrics and strength training. Of course, make sure not to work the same major muscle groups on consecutive days when strength training and make sure your muscles are really warm before performing your plyometric routine. Endurance can be surprisingly easy to build. For example, if you are used to running two miles at a 9 mph pace (which should take you less than 20 minutes), try running for 20 minutes the next day… then maybe 22 minutes the next day. These seem like small steps but can really help you increase your mileage! If you were to put all of this together, you could have the simple breakdown of strength training three times a week (on nonconsecutive days), plyometric work twice a week (on nonconsecutive days) and running 3-4 times a week (beginning at your own comfortable baseline, i.e. two miles — remember endurance training is NOT about maximum effort, allowing you to talk at a comfortable pace during your training. If your curious about your Target Heart Rate Range, check here for ACE’s recommendations). No matter what routine you create or follow, ALWAYS include at least 1-2 days of rest, as well as a warm-up and cool-down for every workout!
Not convinced you should watch the World Cup this year? Check out this video.
