A recent study, done by a group of researchers from the United Kingdom, has proven that soccer players may actually perform skills and game-related activities better when their muscles are fatigued. That’s according to their study, Performance of Soccer Passing Skills under Moderate and High-Intensity Localized Muscle Fatigue (Lyons Et. Al., 2008), which had physically active male college students performed alternating split squat jumps (see video above), prior to a soccer-specific skills test. This exercise was used because it fatigues many of the same muscle groups (glutes, quadriceps and hamstring muscles) that are typically used and fatigued during soccer.
To measure the effects of muscular fatigue on skilled performance, researchers used a modified Loughborough Soccer Passing test, which requires players to dribble and pass a ball aimed at set targets in a limited amount of time. Players were required to perform a set number of split squat jumps, corresponding to their individual “moderate” (70%) and “high intensity” (90%) values, expressed as a percentage of their maximum values established during baseline testing. As a measure of control, players also performed the passing test at “rest” or, not preceded by any split squat jumps.
The results of the study showed that the players in the “moderate” fatigue group performed better on the passing test, as compared to both the “rest” and “high intensity” groups. The players in the “high intensity” group had the lowest scores on the test, as represented by the longest average times to complete the test, and the highest average number of penalties incurred.
These results demonstrate that performance of complex motor skills, such as passing in soccer, require athletes to reach a certain level of arousal and fatigue for optimal performance. By performing an explosive power movement like split lunge jumps at low intensity you may also be activating your nervous system, which can improve performance. Beyond a certain threshold, however, higher levels of arousal and fatigue will lead to a decrease in performance of complex motor skills.
This is yet another reason why it is so important to perform your dynamic warmup activities (which I demonstrated for you here: Dynamic Warmup ) before a game or practice!
Play hard!
Josh
I tried doing plyometrics since I read that it will strengthen your leg muscles and help you jump higher. This time I am seeing a good result with my jump. I’ve learned while doing this program is to first do stretching and other warm ups to avoid muscle cramps or any injury that may delay you on seeing good results.
Well if u want to be a beast at soccer u need to have three thing, speed, stimnaa, and ball skills. i set up like a 3 day twork out for me but u dont have to do the 3rd day because ur not a keeper( i dont think or u would have said so). The first day i would work on stimnaa and speed. Go for a long distance jog(if ur not in shape start slow like 1 mile or what ever) then come back and streech out. After that u could do different distance wind sprint, change of direct( set up like a big triangle of cones or flags and sprint then try to change ur direction without slowing down or slowing down just a littl bit).Also , if u have them do ladder.The next day just do a lot of ball skils things(juggling toe taps, bells ..ect.). Also, do some shooting drills(dribble to the cone and shoot, set up something as like a wall and practice free kicks. Another thing u could do is crossing, dribble down the side and cross to like a cone or something in front of ur goal.
endurance is VERY important in fobolatl.but speed and stamina will be useless IF you dont have great ball control, vision, or composure.trust me, coaches dont really care about extreme speed if you dont have ball control and touch. thats the essence of fobolatl: control and touch
a lot of people just have jiuglgng skills and aren’t very good in game situations. the best way to get good is to practice settling and passing the ball. like if u have a wall around where u live just kick the ball at the wall and practice settling it and shooting. then just participate in pick up games and learn the pace. i’m only 16 and my little brother is 13 and we play all the time. you don’t really have to have amazing skill to make a team. usually if a coach sees that you really want it and are working hard, regardless of your skill level, he will most likely put you on the team.
hey man iam on varsity and i susgegt that u practice having the ball at your feet most of the time for more control. i just keep the ball at my feet and i just dribble around the house lol! also u gotta do some good amount of conditioning to build ur speed.. good luck bro!