Off-season Stamina Maintenance
It’s now been nearly a month since my summer soccer season closed. Between my permanent teaching position and my occasional teaching position, I’ve been at one school or another almost every day since the season closed. Running classes regularly for the first time is a lot of work, but during school hours & through the evenings/weekends. Despite the extra work, I still carve out time for fitness.
As a grassroots children’s soccer coach, we aren’t expected to be at the same level of fitness as the young athletes we’re helping. But that doesn’t mean we should be completely out of shape. When the summer started this past year, it was very tough for me to kick back into gear. Naturally, I’m looking to avoid that next season.
When it comes to soccer & coaching (at least my active-style of coaching), building stamina is probably one of the most important areas on which to focus. Running is probably considered the most important way to build stamina for a soccer player. It isn’t the only route, but probably the top consideration.
However, running has never “worked” for me. I have rarely had the time, lived in a safe enough area, or been able to dedicate enough time to run regularly. A soccer player can’t avoid it, but for a coach, we can definitely choose alternate routes to stay “fit enough,” and those same routes can also contribute to an athlete’s stamina overall.
Prior to my surgery, I was an avid cyclist. I’ve ridden the roads of Timmins, Sudbury, North Bay, and Ottawa quite extensively. I’ve been able to brag about receiving a speeding ticket on a bicycle. I was actually training to start taking part in some local rides & races. I’m not at that level anymore, but it was an area with which I can commit.
Today, with my recovery well underway and two young children at home, I don’t hit the roads & trails as much. Instead, I have a spin bike. Both unstructured rides & “free” spin videos are available, however, I’ve found a coached or structured program to be of a lot of benefit. My spin bike syncs with two apps directly: Kinomap and Zwift. I personally like Kinomap, but whatever app or program works for you is always the best choice.
I find a structured or coached session great because it pushes me beyond the level of a “comfortable” ride. Much like when I coach soccer, it’s important to have someone to push you to do just a little more, a little harder, a little longer, or a little quicker. These programs direct you to kick up the cadence or resistance, prompting the cyclist to fight to reach the next level. Incremental growth is how you build muscle & stamina – it doesn’t happen all at once. So having the push to move the needle just a little further, is exactly what a lot of people need, myself included.
Whether you’re new to spinning/cycling or experienced, it offers another avenue to build stamina & muscle in both your legs & core. While running is essential for a soccer player, cycling works different muscles that come into play throughout a match, making it a vital addition to any training plan.