How to Use a Treadmill to Improve Your Soccer Performance?

I believe many people including you have felt the charm of soccer in the just-concluded World Cup. We all know that soccer is a sport that requires strength, endurance and a high level of cardiovascular fitness. Soccer players rely on cardiovascular fitness to get them through 90 minutes of on-field action. And soccer players are running throughout the game and they need to be able to transition from jogging to quick bursts of speed as the ball comes their way. If you are a soccer fan or a professional soccer player, you will surely know that ball skills are of course important but if you can’t be the first to the ball you won't get the chance to shine. The ability to out sprint, outrun and out last your opponent can win you the game, provided that you have to do a lot of training. The running exercise machine is the ideal piece of equipment to complement your sports training. Not only can you train for a marathon on a treadmill, you can also supplement your on-field training with the running exercise machine based workouts to improve your soccer performance. You can increase your endurance, your speed, your sideways movement and your acceleration through using a running exercise machine and specific training techniques. These adaptations carry over into your soccer game and may result in you being first to the ball. In the following article, I will specifically explain to you how to use the running exercise machine to improve your soccer performance. If you are interested, please read on.

How to use a running exercise machine to improve your soccer performance?
Soccer players use the running exercise machine for their runs, jogs, and walks during training can go a long way in improving their soccer performance and giving themselves an edge over their competitors. Let's take a look at what training techniques can help you improve your soccer performance when using a running exercise machine.

1. Sprints
As with all forms of running, sprinting improves cardiovascular fitness. It also is a muscle-building exercise that can provide extra strength to your legs. In particular, sprinting works the fast-twitch muscle fibers of the quadriceps and hamstrings that give you an initial burst when trying to get past an opponent or beat them to the ball. Interval training builds power while improving cardiovascular fitness. Spend 10 to 12 minutes on your motorized treadmill to increase your pace from a walk to a fast jog, and then alternate between two minutes of sprinting at top speed and two minutes of walking 0.5 to 1 mile per hour. This can greatly improve your soccer performance.

2. Endurance
A soccer game lasts for a minimum of 90 minutes. And soccer players that play the full 90 minutes need the endurance to perform at the highest professional level. Running for extended periods on a treadmill will build your endurance and help your legs stay fresh until the final whistle. To improve endurance, you can run on the running exercise machine thrice a week, ranging your average speed from 45-60 minutes. You can adjust your speed or time on the running exercise machine with time so that you can be able to greatly improve your soccer performance and cover more distance during the match day.

3. Acceleration
All soccer players need acceleration when chasing after the ball. You need to be able to reach your maximum speed within the shortest time possible. Consider this five-minute running exercise machine workout. Start running at your comfortable pace, and then gradually adjust the speed to a point where you can't run much faster. Try to keep the pace for the longest period that you can and slowly reduce the pace to a comfortable speed. You can repeat the same process after 2-3 minutes. Doing so can exercise your acceleration well and improve your soccer performance in a short period of time.

4. Sideway running
Soccer is a game that demands players to possess full mobility of their bodies. Part of the movement includes running sideways. You can practice this run on the running machine to help you improve your soccer performance such as speed, mobility, and balance. To get the best practice, begin at a low speed, such as one-and-a-half to two miles per hour. Place your leading leg forward and hop the hind to meet the front foot. Adjust the speed if you feel that you have control and balance. For the sideway running, ensure that you switch sides and give each foot an equal time on the running exercise machine as the lead leg.

How long should a soccer player run on a running exercise machine?
Soccer players have to keep fit because they cover lots of miles in a single game. If you have been to a soccer match, you have seen professional soccer players always in motion, either running or walking, even when they don't have the ball. So how long should a soccer player run on a motorized treadmill? According to sports stats by NBC, the average distance a player can cover within 90 minutes of soccer ranges from 7-9.5 miles. However, some have covered less distance while others more depending on the player's position. Midfielders are always chasing the ball and are most likely to cover more distance. During training on the running exercise machine, soccer players should replicate the time they run on the pitch or even more to have match fitness and endurance.

As you can see, in this article I shared with you several training techniques on how to use a treadmill to improve your soccer performance and hopefully help you win more soccer matches!