College Soccer Cross-Training - 5 Tips for Effective Results

Soccer players run, and run, and run, and run. While doing wonders for their fitness, at some point they begin to experience diminishing returns. So for every extra mile they run, they only receive an incremental increase in fitness. Not only this, but they're also put at a greater risk of injury due to overuse and muscle imbalances. There is no better way to get soccer fit then by playing soccer, but this can only happen when a solid training base is already developed.

Cross training for college soccer is in my mind the greatest under appreciated training solution. During the off-season and even the base training period, cross training allows a soccer player to make significant training improvements while minimizing the risk of injury. This is because you're able to correct muscle imbalances, avoid stressing joints, and improve your strength and muscle endurance.

My two favorite cross-training exercises for college soccer training are cycling and strength training. There are no better exercises that can improve explosiveness, balance, and muscle endurance. You can use these two activities to mimic soccer's specific training demands. Intervals on a stationary bike are a favorite training tool for hockey, because it closely mimics the high intensity, short duration of their shifts. Strength training allows you to work on core strength and stability, which is a major weakness and cause of injury in most soccer players. Your core incorporates everything from your hips and glutes to your back and shoulders. Yoga is another personal favorite that greatly improves your balance, coordination and flexibility. While it can't directly substitute for cardio or strength, it is a great addition to supplement your training schedule (even during the season).

5 Tips for Cross Training

Here are some basic rules of thumb for cross-training to make sure its effective and relatively risk-free.

1. Training intensity should be roughly 80% of your max effort. This will make sure you're not over-training and keeps you safe from injury.

2. Training should be shorter duration than a normal soccer practice or game. So you can cross-train for 30 - 60 minutes depending on the workout and your current training schedule.

3. Training frequency should be roughly 3-5 times per week. So if you're already running or practicing soccer 3 times per week, only add 2-3 days of cross training.

4. Focus on activities that are non-impact. You will get enough impact training from running at least 3 days a week, so you should focus on non-impact training like cycling or strength circuit training. This will allow you to keep your intensity higher on the days you do run or play soccer.

5. Cross-training should still be functional. All training should still be based around high-intensity intervals. This will train your muscle endurance, but also significantly improve your explosiveness and quickness.

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