Sports Specific Training: Football vs Soccer
Overview of soccer and football:
People often use the terms “soccer” and “American football” interchangeably. However, soccer and American football are entirely different sports and thus require different training programs.
Soccer, the most viewed sport in the world, is played on a rectangular pitch with goals on each side. Here, two teams of eleven players each try to score the ball into the other team's goal. The game is played in two 45-minute halves. Players taken out of the game cannot be put back on the field.
Conversely, American football is played on a slightly smaller rectangular field. One offensive team of eleven tries to take the ball either into the opposing team's end zone for a touchdown, or to kick it through the goalposts for a field goal. The defensive team’s objective is simply to stop that from happening. American football is played with four 15-minute quarters with players constantly subbing in and out, allowing for plenty of rest.
Training emphasis for soccer:
Due to the massive size of the pitch and the lack of rest for players, cardiovascular health and endurance are heavily emphasized for the sport.
In addition to cardio, players have to focus on technical skills on and off the ball. Those skills play an immense role in soccer agility and speed. Although many soccer players may not appear large in size, they have incredible strength and need to condition their body to drive power through their movements.
Lastly, soccer players have to train their mind, working on new tactics and improving their game intelligence to outplay the other team.
Training plan for soccer:
Endurance: Soccer does not ask for running at a constant pace like cross country. Instead, there are moments that require a flash of speed but also times where players simply need to jog back to their position. Due to the vastly different situations in the game, there are numerous endurance exercises for players to perform.
Long distance running
HIIT (high intensity interval training)
Game-realistic drills (drills that simulate the stop and go style of play that soccer requires)
Skill development: Players need to focus on their technical skills with the ball
Dribbling drills that focus on speed and containment (examples include cone drills or juggling drills)
Passing drills that focus on accuracy, speed, and tactical positioning
Shooting drills that emphasize power and accuracy
Speed and Agility: Soccer demands quick bursts of explosiveness during the game
Ladder and cone drills without ball control to improve game speed
Short but quick sprints
Strength and Conditioning: Players implement exercises for gaining strength but not size in order to keep endurance levels high but still stay strong and agile
Functional exercises for leg strength, core stability, and overall balance
Plyometric exercises for explosivenes
Soccer IQ: Soccer players primary need to work on their in-game sense and understanding of the game
Watching professional games to emulate the elites
Team drills on passing, tactics, and formation
Scrimmages focusing on teamwork rather than individual play
Training emphasis for football
Football is a markedly physical sport that emphasizes pushing and tackling opposing players. As a result, strength training and size are very important for football players. Speed, explosiveness, and agility are key factors in the game.
There are also specific drills based on position for the players. Last but not least, team strategies are a major part of the game, as offensives are built off predesigned plays, while defenses must develop multiple formations to counteract the offense.
Training plan for football:
Strength training: Football players not only worry about strength but also size. Because of this, hypertrophy training is vital for football players.
Compound weightlifting exercises like squats, bench press, deadlifts focused on hypertrophy training
Specialized weight training based on position (examples include split squats for wide receivers or barbell rows for linemen)
Speed and Agility: Due to the fast paced nature of football, players need to be quick and agile
Ladder, cone or hurdle drills
Sprints or resistance runs (resistance can be with parachutes or weighted backpacks)
Skill Training; There are skills that are specialized for each individual position. They could be with or without the ball. Main skill positions include:
Quarterback: Passing and scrambling drills
Wide receivers: Catching and route running drills
Cornerbacks: Shadowing and shifting drills
Kickers: Practicing kicking the ball in varying conditions and distances
Conditioning: Players must not only be strong, but prepared physically for longer stretches of the game.
Endurance training such as HIIT or shuttle runs
Mobility workouts such as dynamic stretching
Football IQ or game strategies: Since offenses rely on designed plays and specific routes, running and practicing these plays is essential in football.
Playbook design and practice to understand routes, strategies and plays
Scrimmages to emulate in-game scenarios
Watching professionals and taking inspiration from their game
Football vs Soccer Training
Since football and soccer are two vastly different sports, their training styles are naturally also different. Football, on one hand, is focused on strength and explosive movements, while soccer takes a more endurance-based route. Football requires more of a strategic game plan beforehand while soccer demands quick in-game decisions. Though they are different, both follow a similar structure and basis of training planned around physical and technical skills, strategies, and conditioning. As such, players should follow a routine that fits them best while also implementing each aspect for maximum athletic performance.
Works Cited:
Wright, Sean. “How to Get in Shape for Soccer.” Red Bull, www.redbull.com/us-en/how-to-get-in-shape-for-soccer.
Soderberg, Zach. “How to Train like a pro Soccer Player - Elite Sports Clubs.” Eliteclubs.com, eliteclubs.com/how-to-train-like-a-pro-soccer-player/.
Johal, Reggie“Planning Strength and Speed Training for American Football.” Www.brianmac.co.uk, www.brianmac.co.uk/usafootball/strengthspeed.htm.
Haddad, Chris. “The Complete Beginners Guide to American Football.” VIQtory Sports, 5 Nov. 2020, www.viqtorysports.com/how-to-understand-american-football-beginners-guide/.
NFL. “A Beginner’s Guide to American Football | NFL.” YouTube, 10 Sept. 2015, www.youtube.com/watch?v=3t6hM5tRlfA.