Its just sheer luck that this 10 year challenge came out RIGHT when I wanted to begin a 8 week series on tips for soccer players to make the most out of this off-season. Follow along, (and make fun of some of these photos if you want) as I dive into tip 1.
Tip 1- Buy into weight training. NOTHING I say in the coming weeks means anything if you don't first buy into weight training and just get in the gym. I am living proof that talent alone doesn't cut it. Here a little trip down memory lane.
Funny playing against Penfield. the HS I now coach for.
To be brief, I was always a good athlete and specifically soccer player growing up. I was that kid who would score 6-8 goals in a game and dream about the game each night. For someone who didn't do premier club soccer until late in the game (going into 11th grade), most of my skill development came from riding my bike with 3 balls (2 in my bag, 1 up my shirt) to the grove (ITown kids know) to spend HOURS each day in the summer with friends and by myself. Around 8th grade, my dad pushed me to the weight room. I know I should be doing this stuff, but like many soccer players, I was not consistent and would rather get touches & only touches in the off-season than lift. (This would bite me in my butt)
After an impressive 9th grade year on JV, I thought for sure I would be on varsity in 10th grade. I truly believed I was more skillful than some of the varsity guys, since I played club with a lot of them and knew I was better. Only problem is that I was 5"4 and weighed about 120# in 10th grade. Long story short, my size was a huge factor on not even getting called up to try out. Although bitter, I still had another impressive year. After my sophomore season, I decided to elevate my game by playing for Empire United and ODP. Although I improved in skill, my mindset was only on just that. Skill & only skill.
Going into 11th grade, still bitter, my off-season consisted of tons of practices, out of state tourneys and games. That summer going into 11th grade I focused solely on skills, skill, skill, sprints, skill, sprints, sprints, skill. I was training. (Or so I thought) I went to the gym to do weights when I felt like it and my workouts were pretty garbage at the time. Going into jr year, I was one of the top skilled guys...and only put on 5# in the off-season. Despite starting almost every game at outside mid, I had some pretty poor performances, not many stats (0 goals, 4 assist. Sad that 4 assist led the team though) and our team didn't even make sectionals despite an on paper skillful team. I knew something needed to change so I started to analyze every part of my performance. I knew I had the skill to succeed, but my natural athleticism wasn't enough and I needed some horsepower. That off-season heading into my senior year, I signed up for boundaries gym (owe that old-school gym everything), grabbed a notebook and from the time junior year ended to pre-season of my senior year, I trained 3-4x a week every day after school. My summer going into senior year, I quit my job at Seabreeze I had the previous summer (sorry for the advice there parents) and my routine was to wake up, train for 1 hour, eat, then hit the field for 2 hours. Hang with friends then each night I would go to the field to do sprints and train with the ball on skill work while I was tired. 3 months straight. At the time, probably, not the best training regime, but I didn't know better and didn't know about recovery. (So ya- I would not advise that) The fact is that I trained in the weight room and I ate like a mad man.
Heading into senior year, I put on 15-20#. I felt 10x more confident. After going a whole junior year without scoring and only having 4 assists in 16 games or so, the first 3 games into senior year, I had 3 goals and 3 assists. That trend carried throughout the year. That extra muscle, strength, speed, power allowed me to help my team to our first ever sectional title game in school history (got our ass kicked by MCQ though HA) and have a year full of stats and awards. Most importantly, that off-season mindset and the work in the gym allowed me to build habits that allowed me to not only make, but play and start for one of the top D3 program at Plattsburgh state in a conference that just beats the living crap out of each other (SUNYAC Meatheads) Over the next 4 years, I made the weight room a priority each off-season. Once you get to college, there is no club season and because of NCAA, your development is up to YOU. Coaches can't mandate anything until spring ball. Each year, we didn't even touch a ball for 3 months after the season and just trained and ate. Over the next 4 years, I put on another 15-20# of muscle (and some fat because like...it was a college town and well..you get the picture) I started researching what type of workouts I should do for sport performance and I felt athletic and strong. It is the biggest reason why I got in the field. Because I know how much training can do for someone who isn't gifted with genetics of natural strength, power and size. I also know how much training can do for someone who is.
So yes, soccer players. I get it. Soccer IS a technical and tactical sport. And Yes-Some of you probably CAN get by in HS without hitting the weights. But I highly doubt any of you are that good to go all 4 years of college without strength training. If you're going to do it in college, why not buy in and start when you're in HS. Please, don't think I'm telling you to not play soccer or get touches. I only suggest that you build in time for at least 2-3x a week for quality strength training. You can take my word for it or you can live it yourself.
Follow along for the next 7 tips to drop on Thursdays over the next two months.