Besides swimming, try canoeing, kayaking, fishing, rowing, sailing, wakeboarding, water skiing, windsurfing, and, if you're feeling particularly daring, surfing. Whether you choose one sport or three, give yourself a break with some cross-training activities.
This means taking a rest from your sport or sports and doing something else. Doing so lowers your chances of getting an overuse injury while you still get a workout and stay in shape.
Two examples of cross-training are swimming and cycling. They can help your cardiovascular fitness and also work your muscles. Swimming can really help tone your upper body, while cycling strengthens your legs.
You can also try outdoor bike rides and runs on nice days, stopping once in a while to do sit-ups and push-ups. These simple exercises can work and tone your core muscles. Another thing to do between sports seasons is get into a strength-training routine. Before starting strength training, talk to your doctor and school's strength and conditioning coach. Your doc can give you health clearance to do the different types of physical activities, and your strength coach can come up with a workout to help you prepare for your specific sports.
Many activities can be relaxing and taxing at the same time. These three strengthen you physically and mentally:. A city school may not have a lot of fields, for example, while a rural school may not have enough students to make up a team for every sport. A school's geographic region can also play a role. If you live where it snows from the fall to the spring, your school might not do a lot of outdoor sports. Respiratory capacity consists of the maximum oxygen capacity that the body can absorb, transport, and consume in a given time.
This is important because we rely on our lungs to supply the oxygen we need to keep our muscles performing at their peak capacity. Without enough oxygen, our muscles will tire quicker, and our performance levels will decrease. Studies have shown the swimmers have a high lung capacity than many other athletes. This is another reason why incorporating swimming into your training can be hugely beneficial to you as a soccer player.
One way players can measure their respiratory rate is by paying attention to their heart rate. The higher the heart rate, the harder your heart is having to work to pump oxygen around your body. The best athletes can increase their heart rate and then lower it rapidly.
I recommend following the example of professional soccer players and getting hold of a fitness tracker vest to monitor your progress in this area. One of the great aspects of swimming is that it is a sport that helps you build all your muscle groups, especially your core stability.
In soccer, a player regularly has to do complicated maneuvers that require a high level of physical ability. A U-turn on the field with opponents approaching you or dribbling the ball to get past them without losing your balance is a challenging task. Core stability and strength also play a vital role when you need to kick the ball long distances for a pass or a shot at a goal. With greater core strength and stability, you can generate more power through your feet so that you can kick the ball harder and further.
Swimming is a low-impact form of exercise that has a lower incidence of injuries compared to other training. It is gentle on the joints, bones, and the body in general since the only thing it comes into contact with is water. Swimming involves only a slight chance of injury. Swimming is a great way to help athletes rehabilitate and recover from an injury. Your injuries may prevent you from doing exercises and recover your strength on land. The time you need to get back on the field may get reduced significantly with swimming, which will translate to more games played.
Most soccer players have a lean body. The perfect example of this is Lionel Messi. Messi is one of the most celebrated and successful soccer players of all time and is just 5 feet 7 inches tall and weighs lbs. Swimming helps to keep you lean and elongates your muscles to keep them flexible.
Swimming trains both slow-twitch and fast-twitch muscle fibers as you use your arms and legs repeatedly in the pool. Slow-twitch and fast-twitch muscle fibers are critical for soccer players since they help you make quick movements and maneuvers. When you get into the pool after regular training, you circulate oxygen through your body and help your muscles recover from the pain and also manage to squeeze out some aerobic conditioning.
Moreover, pool water also helps to cool your body and gives your warm muscles a splash of relief. Despite the many benefits that swimming offers soccer players, it is necessary to emphasize that there are potential disadvantages to swimming as a soccer player. Aerobic exercises are any activity that involves an increased heart rate for an extended period of time. Anaerobic activities are activities that involve quick, short bursts of activity.
Overall, soccer is an anaerobic activity. The majority of a soccer game involves multiple short, high-intensity sprints and movements. Swimming, on the other hand, is aerobic and consists of long periods of continuous activity. Photo Courtesy: M. The passion of polo fans for their sport is noteworthy and—depending on the country—can rival that of footballers.
Thankfully, polo does not share the hooliganism that has unfortunately accompanied the explosive growth of the sport. Failing to qualify in has likely set back the American timetable for competing internationally by a minimum of four years. The U. This is not to say that all is bad for the Americans; in fact, head coach Dejan Udovicic is looking to younger players for a better result at the Olympics.
The center position in polo is sometime more akin to sumo wrestling, with size and physical strength determining success. Given these considerations, even though The World Cup is a sports spectacle unlike any other, for this commentator, a water polo tournament in Europe is simply more appealing.
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