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Excerpt — Complete Conditioning for Soccer

The physical demands of soccer on an external defender

This is an excerpt from Complete Conditioning for Soccer by Ryan Alexander.External Defender The external defender, also called a fullback, has several modifiable roles based on the playing style of the team. One consistent aspect of the physical demands of a fullback is the significant amount of total distance and high-intensity work completed during competition. Theoretically, this is due to the greater area of the playing field the external defender typically covers (figure 1.4). Figure 1.4 The external defender's typical work area. Since the turn of the century when academics started to separate the external defender from the central defender...

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The right way to return from a soccer injury

This is an excerpt from Complete Conditioning for Soccer by Ryan Alexander.Return-to-Play Process To bring this text to completion, we must discuss the often inevitability of injuries. The objective of this section is to provide a guidance or avenue of approach for common injuries suffered in soccer—a template for return to play. Even with the most efficient and robust preparation and monitoring, players will suffer contact or noncontact injuries. In this section, we will address both types of injury as well as the significant difference in consideration for joint versus muscle injuries, and lastly catastrophic versus acute or short-term injuries....

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Assessing a soccer player's fitness level with the Yo-Yo endurance test (beep test)

This is an excerpt from Complete Conditioning for Soccer by Ryan Alexander.Yo-Yo Endurance Test (Beep Test) Purpose The Yo-Yo endurance test is a multistage, continuous assessment. Unlike the recovery tests, there is no break between shuttles. Traditionally this progressively intense conditioning assessment has been deemed an assessment of a player's aerobic power. Setup Mark two lines 65 feet, 7.4 inches (20 m) apart (figure 2.2). Acquire an audio recording for this test, which guides players through the different stages until exhaustion. Figure 2.2 Yo-Yo endurance test (beep test) setup. Procedure Players begin on one line designated by cones. When signaled...

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Building strength for soccer with the rear foot elevated split squat

This is an excerpt from Complete Conditioning for Soccer by Ryan Alexander.Rear Foot Elevated Split Squat Purpose The rear foot elevated split squat (RFESS) is one of the more complex movements in this book. It highlights the importance of single-leg movements and strength development while still maintaining a high degree of safety and simplicity within the movement. The RFESS recruits the muscles of the quadriceps, glutes, and hamstrings but emphasizes the single-leg balance and coordination more than any of the previous exercises. Equipment Bench, padding, or a designated elevated surface Dumbbells Setup Many weight rooms feature an attachment on a...

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Top soccer coach teaches agility essentials

Along with accelerating, agility involves reaction time, balance, coordination, stopping, and starting.

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