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Though you don't have to be a big muscle man to succeed in Soccer you do need to work out run and all that stuff. I will show you how to do that. With this guide you will learn how to get a workout routine,learn how to get more flexible,

Get a Workout Routine

Getting a workout routine is essential if you want to work out efficiently. First be confident starting a new workout routine will be hard at first, but if you keep working at it is will become a habit and will be easier. Now before you can start working out you need to figure out your fitness level. Your fitness level is the state in which your body is currently at. You will have to work up in all parts of fitness to improve your fitness level. When you have a high fitness level you will have high endurance which is how much of something you can do. You have an endurance level for all aspects of fitness and you will find that your life and especially your Soccer life will be much easier when you can run six miles easily. To find your fitness level you need to do some stuff below such as running a mile or push-ups. Find your fitness level for everything which is how many you can do. You will need that for later.
Now you need to make a schedule or workout routine. First you need to figure out your best time of energy. If you are one of those guys or girls who are buzzing with energy in the morning then try to plan your workouts in the morning. If you find that you have most energy during the day which is most common then a workout scheduled in the day is for you. If you are a male then around 5:00 to 6:00 PM you will be very energized due to testrourion. If you are most energized around night then you should work-out then. However, if you work-out right before you go to bed you will be too energized and it will be hard to go to sleep. I understand with your busy schedule it might by hard to workout when you are most energized, but you just have to work through it or try to schedule around it. For instance the most common time for busy people is to work-out in the morning. If you are not a morning person like me and you are to busy try deferent methods of getting energized such as taking a shower before you workout to wakeup. Also, after waking up at the same time it gets to be a habit and is not that bad. Next, you will need to find out how to do all the important aspects of fitness and when. If you are a Soccer player then you need to work on all of them to be successful. To show how much you need of each for Soccer i have created a little pyramid.

Abs!!!!
Agility!!!!!!!!!
Flexibility!!!!!!!!!!!!!!!
Muscle!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Speed!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Endurance!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Know that you know the important aspects of fitness you need to figure out how to apply them into your workout. Heres my workout plan:
First, i stretch.
Next, i workout with pull-ups and push-ups.
Third, i workout my abs.
Finally, i stretch again to let my muscles cool down then end the workout.

Next Day
I start the day by waking up early then running.
After my jog, i stretch.
Next, i work on agility, speed, and endurance by using an obstacle course. It can be a simple obstacle course or a hard one. What i use are cones, stepping ladders, and Soccer goals and other goals leaned against each other so you have to turn to get through them. At your house if you play sports you should find stuff for an obstacle course.
After that, i run sprints with and without the Soccer ball.
Finally, i stretch.

Your schedule should be something like that switching off. Try to make your own workout schedules that include all the aspects of fitness. If you have a hard muscular workout then next day you should do other aspects of fitness so your muscles don't get overwhelmed. You should also if you want have two rest days a week. These could be days where you are really busy or you just don't want to work out. Now that you have done all this stuff i think it is finally time to start learning how to get fit. Finally!

Flexibility

Flexibility may not really help you in Soccer but it is very important if you don't want to get injured. Injuries can ruin an entire Soccer career when it comes to high school and collage Soccer and you don't want to be the kind of player who has a reputation for getting injured a lot. Stretching can also give you longer playing time in a season because you won't get as injured so if you think it is long and boring now, it will be even more boring on the sidelines out for the season. Also, when you are younger you think your mister invincible because you don't get injured very often and you bounce right back. It will catch up with you though. If you are young this is the best time to stretch because once you hit puberty those bones will tighten up and you will get injured a lot if you didn't stretch. For me i didn't stretch start stretching really to i had a gym class in 6th grade about stretching. Now i have tendinitis of the ankles. Don't be like me if your young. If you are older it still isn't to late. You may not be able to be as flexible as someone who stretched when he was younger but you can still be flexible. Now that i have gotten you convinced that stretching is important we need to take a flexibility test. Reach down and try to touch your toes. Bend your knees slightly but not very much. If you can touch your toes thats good. If you can touch the ground that great. If you can't touch your toes you have work to do. Now to test the flexibility in your arms by reaching out with one hand a little left or right of your neck. Then use your other hand to try to try to touch that from you back. If you can do it with both hands then you are doing well. If you can do it with one hand thats good to. Now that you have taken both flexibility tests you sorta found out how flexible you are. Now you need to find out how to get more flexible. To get more flexible you will use static stretching. Static stretching is slowly stretching for a longer amount of time. there are other types of stretching but i have found that static is by far the best and you can't get injured. To do static stretching you start with a stretch at 15 seconds then work your way up to 30 seconds.Do not do less then 15 seconds even though this is hard at first. Also, do not do more then 30. If you want to stretch it some more the shake it out then start all over. Don't stretch a joint to much though. If a joint gets sore stop stretching it. Use these stretches and in time you will see an improvement in your flexibility. Even when you pass the flexibility test keep stretching! Also, you will need to know when to stretch. You should stretch after you warm-up for five to 10 minutes while doing a physical activity. You should also stretch after a cool down for an activity. I like to stretch before and after my workouts. You can stretch anytime in the day also. Try to get at least ten minuted worth of stretching in your work-out every day. Here are some stretches:

Touch your toes- Bend over and try to touch your toes while slightly bending you knees. Eventually, you should be able to touch the ground.

Crossovers- Cross your legs and try to touch your toes or the ground. Make sure you switch feet.

Balance- Hold you leg to stretch it.

Calf Raisers- Lift your foot up so the weight is on the ankle then try to touch the foot.

Mule- Get in push-up position then put one foot around the other. Try to get the foot thats up in the air to touch the ground.

Superman- Lay down on your chest. Then move the opposite arm or leg. So if your left arm is raised your right leg should be raised. Then hold it.

Sit down- Sit down and put one leg out and the other one in your chest. Then stretch with both arms to the leg outwards.

I will add more stretches soon. If you want to add stretches go to the Soccerpedia for this page.

Getting Muscle Mass

Work up- Don't flat out start doing 50 push-ups work up to it by adding a few a day. This will keep you from injuring yourself and will help you build more muscle mass or what ever you are trying to get.

Don't use weights to you are around 14 otherwise you will injure your arms.

Do pull-ups these are good for all ages because they lift your weight so it never gets much easier.


Plan 2 rest days a week to rest your muscles and legs when you will run. Don't put them next to each other though.

What i recommend is at least 50 push-ups every other day remember you don't have to do these all at once, you can do 5 sets of ten or ten sets of 5. However don't do like 20 then say you will do the rest later because half the time you won't or something will come up. And at least 10 pull-ups for muscle mass. Starting when you are 10. Then add on more when you think you can.

Endurance

Run on the days you are not working out. Really push yourself during your run. If you want listen to your ipod while running, do it. However make sure u don't have to change to different songs. Before you run drink a lot of water but not so much you will get a cramp. Don't do anything weird with your hands just pump them and it will help you a lot, especially with running up hills.Don't eat much before you run but if you want to try protein and carbs like ham on a croissant. This will give you protein and carbs. Try to run at least 1 mile every other day.

Agility

Just do stuff with cones every day such as jumping in and out of them. Agility is very important in Soccer because it helps with balance and quick decisions you need to do in Soccer. Learn from your coaches stuff to do in agility since it is very hard for me to explain. Do this whenever you feel like it. You don't have to do this every day, but if you can once a week is good. You can do it every day but you don't have to. Also practice this with a ball.

Speed

To get speed run sprints or suicides. These will slowly help you get faster. Also before you start doing these make sure your posture is right. Pump your arms back and forth, you won't believe how much this helps. When your set on a target only look at that target do not look away. Take long strides if you can, i don't mean i lot longer just a centimeter will help a tiny bit. However don't focus on this. Race people. This will be fun and will help you a lot. Without racing people you won't go your fastest. Because you don't know your fastest, if you race you push yourself more making you go faster than your opponent. So race a lot. Also don't give up if you don't see improvement. IT IS VERY HARD TO IMPROVE WITH RUNNING. JUST 1 SECOND IMPROVEMENT IS HUGE. So time yourself any improvement in running is huge it could be the difference from scoring a goal and getting tackled by your teammates or you guys losing. Also practice this with a ball.

Abs

You may think getting a six-pack is hard. You also think that this has nothing to do with Soccer. Well I'm going to prove you wrong. Ok, lets see what you already know. To get abs you need to do crunches right. Like 500 a day right. Wrong, this workout is the secret workout and yet simple workout made by me to help you get abs.[ you also need to see the dieting guide] Ok so instead of 500 crunches/curl-ups what if i said you only needed to do 50. Yep 50 curl-ups a day. However the catch is you need to do other ab exercises. The two reason workouts don't work is because you keep dong the same thing. Here, you will only need to do 250 ab exercises every day to get a six-pack. You can do less then this and get a six-pack but every ones body is different. Some people no matter what can't get a six-pack to they are older. Some can get one at 6 years old. If your one that can't get one to your older then if you maintain diet and workout then you will get one eventually. You would have to keep switching the work-out up though and do different exercises. So don't give up. The time this workout will work is different for everyone. However you should start seeing results in about 3 weeks 6 weeks at maximum. Anyways there are many different ab exercises, here is what i do.I would also like to note that i know how hard it is to get abs and i am one that needs to get older, but i do have a flat stomach and while tighting the muscles they show, but they won't pop out yet.

Curl-Ups-I do 50 Curl-Ups each day. Just lie down and while keeping your legs bent on the floor move your stomach to your legs and down again.

Side Curl-Ups- I do 50 each side every day. Like Curl-Ups but bend to the side and do them. Remember you don't need to do these exercises all at once break it up then rest.

Led-Raisers-Lay down then lift your legs up without bending them over your head. Then without bending them bring them almost to the floor then hold them as close as you can to the floor for about 5 seconds. Do 50 of these.

Any exercise other than the ones you did. Do 50 of these. And switch it up every time.

Doing these every day day will only take about 30 minutes. Now to prove the other question wrong. Abs help you to have better balance, which means better agility. It also makes you faster, and some people think stronger. Also push-ups will kinda help you with abs and running will help a lot. Doing these ab exercises will keep making you leaner to. and will take out that pushed out area of your stomach.

Diet

This isn't a hard diet at all. First of all i will explain the three things that make people fat, not being active:not exercising,eating fast food;eating donuts like every day, and drinking coke/Pepsi.

Well we can check the exercising off right. Now about eating fast food, come-on its not even good well i used to think it was good and here is how i overcame that. If you eat natural or organic foods which taste just as good as the other products. Stuff that has crap in it won't taste good anymore. So don't eat fast food its very simple. If for some reason you still like fast food eat very few of it. If you need food fast it might be smart to bring around energy bars and other snacks that fill you up.

Drinking Coke is not so simple. Well first order water with your coke and drink equal amounts of water and coke. Then after a while order just water. If it is like cherry coke and thats your favorite flavor that you can never find anywhere, you can take water and coke. Always take water and coke and drink an equal amount. Soon you won't like Coke as much and like water more. Hers a tip water makes you leaner Coke makes you fatter. And water makes you skin look better your hair look better and you feel so much better. It also washes away fat so you lose fat with drinking water.

Avoid High Fructose Corn Syrup. This is like the worst stuff for you and its in a lot of things don't buy it if it has that.l

Well thats a simple diet that helps a lot. Thank you for reading this guide and please post your results.

Marth5495

I want you to get fit! If you think your fit then put it to the test in my gym to gain levels. If you want to create a Soccer Meez then go to Soccer Meez World

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