≡ Menu

Latest News

Reaching Peak Performance In Soccer (INFOGRAPHIC)

Author: Niki L. Carayannopoulos, DO

Want to start competing at a higher level on the soccer field? A new infographic from Mayo Clinic takes a closer look at three core areas soccer players can drill down on for better performance on the field: movement, strength and nutrition.

Consider adding some of these exercises and strategies to your daily routine this soccer season.

#1 Improving Movement Performance

Power and speed are critical on the soccer field. These two aspects of your game may improve when you maintain a triangular base position, which can help maximize power and speed when changing direction.

To get this triangular base position…

  • Lower the chest, putting your weight on the front of your feet and lowering your center of gravity.
  • Keep the shoulders aligned over the knees for better balance and stability.
  • Stand with your feet slightly wider than your knees, keeping your weight on the inside balls of the feet.
  • Toes should point forward, maximizing foot-to-ground contact.

Practice quick and powerful movements by standing in this base position and alternating forward drives with your left and right feet.

#2 Building Strength

Increasing strength not only improves the quality of your play, it can also reduce your risk of injury. Many soccer players will appreciate these benefits of increased strength:

  • Generate power quickly
  • Run faster
  • Change direction quickly
  • Kick harder

Furthermore, it’s worth noting that in one experiment, soccer players who engaged in strength training experienced 66% fewer injuries in a season.

So, what can you do? The basic lunge is a great exercise for the lower-body muscles used in soccer. Consider working with a trainer to fine-tune the number of reps and the use of additional weights for even better results.

#3 Eating Right for Better Performance

Lastly, nutrition is a key component of performance enhancement. One to four hours prior to training or a game, fuel yourself with:

  • Complex carbohydrates, including whole grains, beans and vegetables
  • Lean proteins, including lean poultry, fish, legumes and low-fat dairy
  • Water

After game/training, focus on replenishing and rebuilding with:

  • Simple carbohydrates, including fruits, milk and simple starches
  • Protein-rich snacks: nuts, yogurt and egg
  • Water

Check out the full infographic below…

Find a Sports Medicine Doctor Near You In Houston

To schedule an appointment with a sports medicine doctor near you, contact Houston Institute for Sports Medicine & Orthopedics at (713) 756-5546. Online scheduling may also be available.

Please consult with your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.