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Soccer Conditioning: Test and Improve Player Fitness Levels

Learn the Secrets of Accupressure and High Performance Fitness Training for Soccer (Football) Players
Instructor:
Jakob Bargak
235 students enrolled
English [Auto-generated]
Identify the different fitness components that are important in soccer.
Identify and perform different fitness tests for different fitness components.
Understand the benefits and importance of each fitness components.
Be able to explain overtraining, how it happens and how to prevent it.
Understand how to improve soccer play on your own using special acupressure points.
Understand and experience the benefits of acupressure and apply it to their daily lives.
Know how to relieve emergency situations using acupressure points.

Is your soccer team running out of steam towards the end of a game? 

Are they losing challenges on the ball? 

Do they seem a step behind the competition?

Do you need a way to improve soccer performance without medications and doctor visits?

In this course, we will address how to improve those all those issues and increase the fitness level of soccer players through training, testing and acupressure. Created for anyone who is interested in learning how to properly condition soccer players to obtain a high level of fitness to play the game of soccer. 

You will learn how to earn how to incorporate a series of fitness components into a training plan that will benefit soccer players.

This course will cover everything you need to know to improve the fitness level and enhance performance of soccer players including:

  • Explanation of the important fitness components for soccer
  • Training drills for each fitness component
  • Fitness tests for each fitness component
  • Accupressure points to improve endurance, concentration, coordination and soccer play
  • A 10-day acupressure treatment to improve endurance
  • Accupressure points to deal with emergencies on the soccer field
  • and much, much more!


Train your players like have always wanted today!

Testimonial
Chris said: “Before implementing specific soccer fitness into practice, my players were always dragging their feet by the middle of the second half.  Thanks to the training drills and suggestions in this course, they now outlast their opponents!  I can’t imagine where our season would be without this knowledge! Thank you!

Contents and Overview

You will start with an overview of everything covered in this course.  You will then learn why specific fitness training should be incorporated into soccer training sessions.

You will learn about each fitness component and its importance, benefits, specific drills and tests.  You will also learn specific Acupressure techniques to improve different fitness components.

You will learn specific strength training exercises for soccer and how to correctly perform each exercise.

You will then continue and learn about nutrition and why eating healthy is so important for field performance. 

You will also learn about soccer specific acupressure techniques and have the opportunity to perform a 10-day acupressure treatment to improve endurance, leg muscles and breathing.

Lastly, are some bonus lectures where we share additional course information to increase your knowledge in the sport and fitness field.

By the end of this course, you will have the knowledge and tools at your fingertips to train soccer players to a higher level of fitness. You will know how to plan training programs, know what to do and when.  You will be more knowledgeable on the field and understand the importance of nutrition.  And you will know why acupressure is an excellent technique and should be a daily addition for soccer athletes.

Buy now and improve your soccer conditioning today!

Welcome and Expectations

1
Course Introduction

Hello and welcome to “Soccer Conditioning: Test and Improve Player Fitness Levels”.  My name is Jen and I am going to be introducing you to this course.  I am a licensed soccer coach and certified personal trainer.  I am co-instructing this course with Dr. Jakob Bargak a well-known and successful professional in the field of acupuncture and neurology. We are excited to be sharing this knowledge with you and hope you have many takeways on how to improve the fitness of soccer athletes. 

2
Why Train Specifically for Soccer

Training specifically for soccer by incorporating a series of fitness components into a training plan is not only beneficial for your players, but also gives your team its competitive edge.  

Cardio Endurance

1
Importance and Benefits of Endurance

Training for endurance in soccer may be one of the most important fitness components to focus on.  After all, soccer is a game of 90 continuous minutes. 

2
Program Design

When creating a training plan for cardio endurance and really any type of key fitness component, there are specific Principles of Training that will help a coach create solid plans. 

3
Acupressure: Improve Endurance

The Acupressure Point San yin jiao is especially effective to improve Sport Endurance.

The Point is a handbreadth above the upper edge of the inner ankle. Watch the video to find the Point on the left leg.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

4
Acupressure: Reduce Pulse

The Acupressure Point of Heart is especially effective to Reduce Pulse.

The Point is in the deepest spot of the left auricle (not inside but next to the ear canal). Watch the video to find the Point on the left ear.

Massage the Point on the LEFT ear with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT ear and repeat the massage. Repeat the massage on both ears several times a day.

5
Fitness Testing

In this lecture, we are going to review two cardio endurance tests you can perform with your players to see where your players are in terms of their cardio fitness. 

Strength

1
Importance and Benefits of Strength Training

Strength training in soccer is an important fitness component to incorporate into training and unfortunately it is sometimes overlooked by coaches and players.  Without strength, soccer players will be limited.

2
Program Design

When designing a strength program for a soccer player, develop a periodized training program into phases: off season, early pre-season, late pre-season and in-season. 

3
Fitness Testing

Strength tests are commonly used to measure maximal strength. In this lecture, we are going to review a strength test you can perform with your players. 

Strength Training Exercises

1
Back Squat

Learn how to back squat with proper technique.  This informative video for your legs includes demonstrations and explanations. Learn what muscles are being targeted.

2
Kettlebell Snatch

Learn how to properly perform the kettlebell snatch.  This informative video includes demonstrations and explanations.

3
Dumbbell Incline Press

Learn how to perform the dumbbell incline press with proper technique.  This informative video for your chest includes demonstrations and explanations.

4
Dumbbell Reverse Lunge

Learn how to perform dumbbell reverse lunges.  This informative video for your legs includes demonstrations and explanations.

5
Dumbbell Pullover

Learn how to perform dumbbell pullovers.  This informative video for your chest includes demonstrations and explanations.

6
Bicycle Crunches

Learn how to perform bicycle crunches.  This informative video includes demonstrations and explanations.

7
Decline Reverse Crunches

Learn how to perform decline reverse crunches.  This informative video for your abdominals includes demonstrations and explanations.

8
Ball Knee Tucks

Learn how to perform ball knee tucks.  This informative video for your abdominals includes demonstrations and explanations.

9
Kettlebell Hang Clean

Learn how to perform a kettlebell hang clean.  This informative video for your includes demonstrations and explanations.

10
Dumbbell Bent Over Row

Learn how to perform bent over rows.  This informative video for your back includes demonstrations and explanations.

11
Dumbbell Shoulder Press

Learn how to perform dumbbell shoulder presses.  This informative video for your shoulders includes demonstrations and explanations.

12
Pull-Ups

Learn how to perform pull-ups and improve your v-taper.  This informative video for your back includes demonstrations and explanations.

13
Planks

Learn how to perform planks.  This informative video for your abdominals includes demonstrations and explanations.

14
TRX Knee Tucks

Have a TRX band? Learn how to perform TRX knee tucks.  This informative video for your abdominals includes demonstrations and explanations. 

15
TRX Mountain Climbers

Have a TRX band? Learn how to perform TRX mountain climbers.  This informative video for your abdominals includes demonstrations and explanations.

16
Hanging Knee Raises

Learn how to perform hanging knee raises.  This informative video for your abdominals includes demonstrations and explanations.

17
Push-Ups

Learn how to perform proper push-ups.  This informative video for your chest includes demonstrations and explanations.

18
Glute Bridge

Learn how to perform the glute bridge.  This informative video for your glutes includes demonstrations and explanations.

19
Lateral Raises

Learn how to perform standing lateral raises.  This informative video for your shoulders includes demonstrations and explanations.

20
Front Raises

Learn how to perform front raises.  This informative video for your shoulders includes demonstrations and explanations.

21
Walking Lunges

Learn how to perform walking lunges.  This informative video for your legs includes demonstrations and explanations.

22
Cable Row

Learn how to perform the seated row.  This informative video for your back includes demonstrations and explanations.

Intervals

1
Importance and Benefits of Intervals

Interval training allows players to train at or near maximal effort for a longer period of time.  This is especially useful for soccer players because often times on the field players are sprinting and playing at maximal effort. 

2
Program Design

In the last lecture, we briefly touched upon different considerations when designing an interval training session.  Let’s go back and look at those in a little more detail.  There are four considerations when programming intervals into your training session. These are......

3
Fitness Testing

In this lecture, we are going to review an interval training test you can perform with your players.  You can also test yourself as a player using this same test.

Speed

1
Importance and Benefits of Speed

Speed is a critical component of soccer and has a large impact on the game.  The faster players are, the faster the pace of the game and the more likely a player is going to get to the ball first.  Speed in soccer is not just about running straight ahead as fast as possible.

2
Program Design

The goal of speed training is to improve a player’s acceleration, power, quick feet, raw speed, reaction time and deceleration.  The intensity of work should be high in short duration with limited rest periods. 

3
Fitness Testing

In this lecture, we are going to review speed tests you can perform with your players to see where your players are in terms of their raw speed. 

Power

1
Importance and Benefits of Power

Power in soccer is quick, explosive strength. It is equal to force times velocity.  The higher the amount of force and the greater the velocity will equate to higher power.  Chances are if you randomly ask soccer players what they want to improve in their game, likely answers are to get faster and more explosive.  Here is where improving power comes into play.

2
Program Design

As we discussed in the last lecture, the basis and foundation of power is strength.  Without strength, soccer players will not become powerful players.  If coaches want faster and more explosive players, they need to build strength in their players first.  Once strength is achieved, that strength can then be converted into more specific power, speed and agility drills.

3
Fitness Testing

In this lecture, we are going to review a power test you can perform with your players to see where your players are in terms of their power. 

Flexibility

1
Importance and Benefits of Flexibility

Flexibility is another important fitness component in soccer. Having good joint range of motion is essential in order to be productive at a high level on the field.  

2
Program Design

Incorporating flexibility into your training is easy.  It should be specific to the activity and progressive in nature. 

3
Dynamic Warm-Up Exercises

View a video of some dynamic warm-up exercises for your training sessions.  Always warm your team up dynamically first.

4
Fitness Testing

In this lecture, we are going to review a flexibility test you can perform with your players to see where your players are in terms of their flexibility. 

Agility

1
Importance and Benefits of Agility

Like speed, agility is another important fitness component of soccer.  Agility has different components: change of direction, avoiding obstacles and complicated footwork all requiring balance, decision making, recognition and reaction.  Soccer players need to be able to quickly start, accelerate, change direction and then decelerate all while maintaining body control. 

2
Program Design

Agility training in soccer should focus on using correct form with high repetitions.  This will allow muscle memory to occur through the correct, constant repetition of movement.  The intensity during agility training should not be high and should not exhaust the players

3
Acupressure: Improve Coordination

The Acupressure Point Tong li is especially effective to improve Coordination.

Look at the palm of your left hand. Push the forefinger of the right hand on the right side of the little finger of the left hand towards the forearm. The Point is located a thumb's breadth under the dimple between the hand and the forearm, under the string. Watch the video to find the Point on the left arm.

Massage the Point on the LEFT arm with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT arm and repeat the massage. Repeat the massage on both arms several times a day.

4
Fitness Testing

In this lecture, we are going to review an agility test you can perform with your players to see where your players are in terms of their agility. 

Muscular Endurance

1
Importance and Benefits of Muscular Endurance

Strength endurance is also known as muscular endurance.  Having good muscular endurance in soccer is necessary.  Players have to constantly run, jog, sprint, walk, kick, challenge, jump and leap.  Having to cover the field and perform all these different types of movements requires muscular endurance.  

2
Program Design

There are specific exercises a coach can incorporate into training to improve a player's muscular endurance.  Some refer to this type of training as lactic acid tolerance training. This lecture will review different workouts a coach can do with their team.

3
Fitness Testing

There are many different fitness tests coaches can use to test muscular endurance.  How to decide on what test to choose should depend in the goals and team the coach has before them.  For soccer players coaches should choose at least one lower body and core test.  This lecture will review a few good lower body and core tests for muscular endurance.  

Quickness

1
Importance and Benefits of Quickness

Quickness is another important fitness component in soccer.  To be a successful player it helps to have fast reaction times in order to be able to respond to game play efficiently and effectively. For the most part reaction time is inherent, but with practice, it can be improved.

2
Program Design

Like agility, coaches should incorporate quickness drills right after the warm-up when players have fresh legs and are not tired.  This is when players will best perform these types of drills with proper form.  The more repetitions and practice, with proper form, the more improvement a coach will witness in the reaction time of their players.

3
Acupressure: Improve Reaction

The Acupressure Point Zu san li especially effective to improve Sport Reaction.

The Point is located a handbreadth under the kneecap and thumb's breadth on the outer side next to the edge of the shinbone. Watch the video to find the Point on the left leg.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

4
Fitness Testing

Quickness of players can be assessed through agility tests as described earlier in this course.  There are also tests that may be performed with a ball. Learn all about them in this chapter!

Nutrition

1
Importance of Proper Nutrition

In this chapter, we will provide guidance on healthy food choices explaining the concept of healthy eating, review macronutrient recommendations and discuss the benefits of eating healthy.

2
Suggested Quality Foods/Hydration

Healthy food choices are whole foods.  View a list of quality foods that your players should be incorporating into their daily meals.

Overtraining

1
Causes and Symptoms

Soccer is an intense sport and one that challenges the body physically and mentally.   If those demands become too much for the players, their performance made decrease. 

2
Overcoming Overtraining

Once a coach or athlete has recognized that overtraining has occurred, it is important to start the recovery process as soon as possible.  How long it takes the athlete to recover is dependent upon the  severity of the overtraining. 

3
Acupressure: Relieve Knee Pain

The Acupressure Point Wei zhong is especially effective against knee pain.

Need To Know:

If the knee pain is accompanied by:

- Movement Disorders,

- Muscle Weakness,

- Sensitivity Disorders,

visit a orthopaedist in addition to the acupressure.

In these cases, an MRT (Magnetic Resonance Tomography) exam is recommended. If it is not possible then an X-Ray or CT (Computer Tomography) exam.

Sit down. The Point is in the rear knee centre. Watch the video to find the Point on the left leg.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

4
Acupressure: Back Pain

The Acupressure Point Yun men is especially effective against back pain.

Need To Know:

If the back pain in the chest area is accompanied by Movement Disorders, Muscle Weakness or Sensitivity Disorders, visit a orthopaedist in addition to the acupressure.

In these cases, an MRT (Magnetic Resonance Tomography) exam is recommended. If it is not possible then an X-Ray or CT (Computer Tomography) exam.

Touch your left collarbone with the forefinger of the right hand. Now, push the finger along the collarbone towards the shoulder until it meets a dimple under the collarbone. Watch the video to find the Point.

Massage the point under the LEFT collarbone with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the point under the RIGHT collarbone and repeat the massage. Repeat the massage on both sides several times a day.

5
Acupressure: Muscle Cramp

The Acupressure Point Shui gou is especially effective against Muscle Cramp that are typical for football games.

The Point is above the centre of the upper lip dimple. Watch the video to find the Point.

Massage the Point with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Repeat the massage several times.

6
Acupressure: Muscle Spasms

The Acupressure Point Shui gou is especially effective against Muscle Spasms.

The Point is above the centre of the upper lip dimple. Watch the video to find the Point.

Massage the Point with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Repeat the massage several times.

7
Preventing Overtraining

Preventing overtraining has to start with the athlete.  Although it is important for the coach to recognize the signs and symptoms of overtraining, an athlete has to be in tune with their own mind and body.

Additional Soccer Specific Acupressure Techniques

1
Improve Concentration

The Acupressure Point Ear-13 is especially effective to Improve Concentration.

The Point is at the bottom on the edge of the inner auricle. Watch the video to find the Point on the left ear.

Massage the Point on the LEFT ear with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT ear and repeat the massage. Repeat the massage on both ears several times a day.

2
Improve Vision

The Acupressure Point He gu hilft is especially effective to improve your Vision.

The Point is between the thumb and the forefinger, in the middle of the (uplifting) muscles. Watch the video to find the Point on the left hand.

Massage the Point on the LEFT hand with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT hand and repeat the massage. Repeat the massage on both hands several times a day.

3
Emergencies on the Field: Faint

The Acupressure Points on finger tips are especially effective against Faint.

Press together the fingernails on the left hand from both sides, short and hard. The order of the fingers is not relevant. Watch the video to find the Points.

Once finished with the LEFT hand, repeat the same procedure on the RIGHT hand.

4
Sleep Well Before Game

The Acupressure Point Chi ze is especially effective to help you sleep well before the football game. On the competition day, you will feel fresh and energized.

Bend your left lower arm to 90 degrees in elbow. The Point is on the inner side of the elbow joint, above the string. Watch the video to find the Point.

Massage the Point on the LEFT hand with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT hand and repeat the massage. Repeat the massage on both hands several times a day.

5
Emergencies on the Field: Nosebleeds

The Acupressure Point In tan is especially effective against Nosebleeds.

The Point is above the bridge of the nose. Watch the video to find the Point.

Massage the point with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Repeat the massage several times a day.

6
Emergencies on the Field: Diabetic Coma

The Acupressure Point Tai xi is especially effective against Diabetic Coma.

The Point is in the middle between the top of the inner ankle and the hamstring. Watch the video to find the Point on the left foot.

Massage the Point on the LEFT foot with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT foot and repeat the massage. Repeat the massage on both feet several times.

10-Day Acupressure Treatment to Improve Endurance, Leg Muscles and Breathing

1
Treatment Description
2
Day 1

Apply the Acupressure Point Zu san li  on day 1 of the 10-day treatment plan.

The Point is located a handbreadth under the kneecap and thumb's breadth on the outer side next to the edge of the shinbone. Watch the video to find the Point on the left leg.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

3
Day 2

Apply the Acupressure Point Wei zhong on day 2 of the 10-day treatment plan.

Sit down. The Point is in the rear knee centre. Watch the video to find the Point on the left leg.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

4
Day 3

Apply the Acupressure Point He gu on day 3 of the 10-day treatment plan.

The Point is between the thumb and the forefinger, in the middle of the (uplifting) muscles. Watch the video to find the Point on the left hand.

Massage the Point on the LEFT hand with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT hand and repeat the massage. Repeat the massage on both hands several times a day.

5
Day 4

Apply the Acupressure Point Xue hai on day 4 of the 10-day treatment plan.

Sit down and stretch your left leg. Now, push the forefinger of the right hand on the inner thigh towards the knee. You will meet a bone in front of the knee. The Point is in front of the bone.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

6
Day 5

Apply the Acupressure Point Qu chi on day 5 of the 10-day treatment plan.

Bend your left lower arm in elbow so that the lower arm touches the upper arm. You will see a wrinkle in the middle of the elbow joint. The Point is at the end of the wrinkle. Watch the video to find the Point.

Massage the Point on the LEFT hand with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT hand and repeat the massage. Repeat the massage on both hands several times a day.

7
Day 6

Apply the Acupressure Point Yin ling quan on day 6 of the 10-day treatment plan.

Sit down. Find the top of the shinbone on the left leg. Now, push the forefinger of a hand downwards the leg until it meets a dimple. The Point is in the dimple. Watch the video to find the Point on the left leg.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

8
Day 7

Apply the Acupressure Point Ear-104 on day 7 of the 10-day treatment plan.

The Point is at the bottom on the outer edge of ear canal. Watch the video to find the Point on the left ear.

Massage the Point on the LEFT ear with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT ear and repeat the massage. Repeat the massage on both ears several times a day.

9
Day 8

Apply the Acupressure Point Tai xi on day 8 of the 10-day treatment plan.

The Point is in the middle between the top of the inner ankle and the hamstring. Watch the video to find the Point on the left foot.

Massage the Point on the LEFT foot with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT foot and repeat the massage. Repeat the massage on both feet several times.

10
Day 9

Apply the Acupressure Point Tian tu on day 9 of the 10-day treatment plan.

The point is located in the dimple on the upper surface of the breastbone. Watch the video to find the Point.

Massage the point with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Repeat the massage several times a day.

11
Day 10

Apply the Acupressure Point Jie xi on day 10 of the 10-day treatment plan.

The Point is on the front ankle. Watch the video to find the Point on the left leg.

Massage the Point on the LEFT leg with circular movements clockwise and counterclockwise. The longer you massage the point, the better result you will achieve. Once finished, find the Point on the RIGHT leg and repeat the massage. Repeat the massage on both legs several times a day.

12
Treatment Repetition

Bonus Lectures

1
UPDATED! Additional Courses and More!

Learn and find out about my courses in the sport and fitness field.  Also see what courses are coming soon!!

You can view and review the lecture materials indefinitely, like an on-demand channel.
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don't have an internet connection, some instructors also let their students download course lectures. That's up to the instructor though, so make sure you get on their good side!
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