SoccerFit Solo - a real calorie-burner

So you're going to one of our regular SoccerFit group sessions, or benefitting from the dedicated services of our specialist SoccerFit 1-2-1 Personal Trainers, what else can you do? Well, lots really, in fact, try SoccerFit Solo - getting out there on your own, just you and your football, and working hard, on your juggling, your tricks, dribbling, weaving, heading and just having some great fun. Even half an hour of SoccerFit Solo a day work will really zap those calories and help with weight control efforts. And the other amazing thing...it's absolutely free, it doesn't cost a cent.

This I think is one of the great undiscovered benefits of soccer, possibly moreso than any other sport. Because so much emphasis in soccer is on close in control of the ball with the legs (and other body parts), there is an enormous range of moves and body actions that one can apply to maintain ball control. The greater the range of actions, and the expertise with which you can implement them, the better your in-game performance can get (if indeed you wish to play competitively, or even socially). Many ball control actions place a high energy demand on your body and generally, the more complex the movement, the more energy your body must output - this is where some serious calorie burning can kick in.

A small experiment I often run at our SoccerFit sessions demonstrates this principle in a very simple way. Firstly we run with speed over a short distance (30 metres or so) turn and run back to the original starting point. We then effectively repeat the exercise, but this time dribbling a ball and maintaining close control over it. Although this is at a slower pace than the first activity, when it is completed I ask the participants which felt more challenging. The majority typically say that the latter activity using the ball was significantly more intensive.

I am not suggesting that all fitness activities need to be intensive - generally a balanced mix of light and heavier activities make for a great workout - but if time is short, and you want to achieve a raised level of intensity, a 20 or 30 minute SoccerFit Solo session is a great option.

Not to mention that well-executed control skills are the most beautiful facet of the game. We all gasp in admiration when Portugal's Christian Ronaldo dodges effortlessly past a handful of big-name professional defenders and slides the ball with pin-point accuracy past an equally world-famous goalkeeper. Though very few people can ever expect to approximate the skills of Christian Ronaldo, at a more basic level, we can all work on our skills as a way to enrich our love and appreciation of the game.

There is an endless amount of things to try during SoccerFit Solo, and if you are ever short of inspiration, please feel free to ask our SoccerFit trainers for a new drill or a new juggling style to try.

Please observe suitable health and safety precautions when undertaking any form of exercise or physical acitivity. Click here to access the SoccerFit Health Safety and Risk Awareness Guidelines.

To visit the SoccerFit website, please click here

Things to consider when buying a football...

1. Beginners should consider a size 5 ball (the biggest standard sizing) as these may be easier to control. Experienced players may wish to consider a size 3 or 4 or even a mini-ball as these, being more challenging to control, can stimulate skill development. Futsal (a popular indoor version of socccer) balls are heavy and do not bounce very well - these are best purchased only if you wish to focus on the indoor game.
   
2. Although it's a personal preference, and quite subtle, if the skin of the ball is 'grippy' rather than 'shiny', it can be a little bit easier to control. This may not be immediately obvious, but if you juggle (or kick to hand) the ball a few times, you may notice the difference.
   
3. The colour or design of the ball probably makes no difference to it's flight characteristics or how it feels, but at the same time, to 'enhance the karma in your personal universe', pick a colour or design that you like. Though colour seems irrelevant, many experienced players voice the opinion that they don't feel comfortable playing matches with anything other than a white ball.
   
4. Official FIFA regulations say that a ball should be pumped to between 9 and 11 pounds of pressure per square inch. This can feel heavy to play with (especially if you've got small feet), and can sometimes hurt your toe if you miskick, so for training purposes, consider letting some air out. This may have the added benefit that the softer ball 'sits' better on the foot/boot when juggling or dribbling. Heading overpumped balls is not only uncomfortable, it's downright dangerous.
   
5. For practice purposes, a training ball, not a match ball, may be advised. Training balls are significantly cheaper and may be easier to use.
6. Consider the conditions you'll be using the ball in. If you intend doing plenty of wall work (i.e. practising striking the ball against a concrete wall using a wide variety of techniques) then the ball is going to suffer much wear and tear. Some balls suffer this better than others. There is no rule of thumb here but good advice may be to experiment with less expensive balls.
7. Buy a pump as well. A highly recommended model that is currently sold in high street shops allows you to store the valve in the head of the pump when you're not using it. This can be handy if you are in the habit of forgetting where you last left your valve (regrettably this can happen an awful lot).
8. World Cup Replica balls are typically great looking and very attractively packaged, but they may not possess any of the desirable properties of their high-tech counterparts.
   

Please feel free to put forward any additional suggestions you would like as a blog comment, or email info@soccerfit.com.au

Regards,

Liam O'Duibhir, Director, SoccerFit

To visit the SoccerFit website, please click here