3 Ways to Get in Shape for a Football Team Sieve

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3 Ways to Get in Shape for a Football Team Sieve
3 Ways to Get in Shape for a Football Team Sieve

To participate in a soccer sieve and do well, you need to be in good physical shape to endure a 90-minute match and perform all the required fundamentals. In addition, it is necessary to develop the technical part to draw the attention of technicians and scouts. Dedicate yourself to pre-sieve training (at least three to four days a week) to have a good chance of joining the club's youth categories!


Method 1 of 3: Developing Fitness

Get in Shape for Soccer Tryouts Step 1

Step 1. Train three to four days a week until sieve day to get in shape

Thus, you will acquire stamina to play football at high intensity. There are players who run up to 8 miles in a 90-minute match, so it's vital to be in good physical shape to handle the entire game.

Do cardiovascular activities and soccer fundamentals exercises every day you train, simulating game situations

Get in Shape for Soccer Tryouts Step 2

Step 2. Run or jog for 30 to 60 minutes for each workout

These are the most important exercises for developing cardiovascular fitness; outdoors, run for 30 to 60 minutes during all workouts as your main cardiovascular activity.

  • If possible, monitor your heart rate to ensure you are expending the proper amount of energy to build endurance. Most of your cardiovascular training should keep your heart rate between 65 to 70% of your maximum heart rate.
  • Running outside – not on the treadmill – uses more energy and makes you pick up stamina faster.
Get in Shape for Soccer Tryouts Step 3

Step 3. Do 10 to 15 sprints in every workout, with a rest of 30 seconds between each one

Fast sprints, followed by short breaks, are just as important for increasing endurance as cardiovascular exercise. Perform 20m sprints in fields that already have distance markers (or somewhere you can measure and place a cone or marker) to measure them.

Players spend 10 to 15% of a game running at high speed from sprints, so they are activities that make the body get used to reaching a high speed and stopping several times in a row

Get in Shape for Soccer Tryouts Step 4

Step 4. Alternate high intensity exercises with slower paced ones

This type of interval training should be incorporated into every preparation; alternate between them, jogging and jogging, for example..

This type of interval training allows the body to adjust to rapidly changing situations, as will often happen during a match. Plus, you get more stamina without putting too much pressure on your body's muscles


many professional athletes follow the “80 and 20” rule. 80% of activities are low impact, while 20% are moderate or high impact

Method 2 of 3: Training the technical part

Get in Shape for Soccer Tryouts Step 5

Step 1. Run with control of the ball

You can carry it 25 to 35 m, run the same distance (without the ball) and go back to the ball to bring it to the starting point. Rest for a minute or two and repeat the foundation.

This type of foundation helps you alternate between running with and without the ball. Plus, you improve ball control so you don't get tangled up in it during the game


place cones to represent the opponent's defenders, and pass around them carrying the ball. You can also improvise and use trees or other natural obstacles as imaginary defenders.

Get in Shape for Soccer Tryouts Step 6

Step 2. Perfect your finishing skills by kicking into goal while running

You can do this training yourself, if there is no other option, but the ideal is to have a goalkeeper. Run towards the goal from various angles and train in submissions.

If you have several players (or friends) to train, also perform the basics of passing and first-rate kicks

Get in Shape for Soccer Tryouts Step 7

Step 3. Place the ball on the lime mark and practice penalties

Take three or four steps back and practice the penalty kick, alternating where you kick (lower and upper left and right corners, for example).

You can take penalties without a goalkeeper (since many make mistakes for sending the ball out), but also train a little with someone defending

Get in Shape for Soccer Tryouts Step 8

Step 4. Work on your passing and ball control skills by kicking it against the wall and using both feet

Do this from various distances, with the ball coming from varying heights and using more and less force in the "pass" to the wall. Control the ball with different parts of your body and with both feet.

The technique when passing and controlling the ball is something that coaches and scouts will closely monitor during the screenings

Get in Shape for Soccer Tryouts Step 9

Step 5. Play with friends (or make collectives with other players) to train all the necessary fundamentals for sieve time

This is one of the best ways to get in shape and get used to what will be evaluated in the sieve. Invite friends and other players to “hit a ball” in a field in the region.

Don't worry if you can't get 22 people together. It is possible to play with smaller teams on smaller fields; the matches will have a higher pace, so you have more possession to train and get in shape for the sieve

Method 3 of 3: Changing Your Food to Get Fit

Get in Shape for Soccer Tryouts Step 10

Step 1. Have a healthy diet, especially in the days before the sieve

It's important to eat well for health and fitness, so eat a balanced diet with nutritious foods at every meal.

Avoid “fast food” foods and those that are high in sugar. Incorporate lots of fresh fruits and vegetables into your everyday diet; olive oil and avocados, for example, are sources of healthy fats

Get in Shape for Soccer Tryouts Step 11

Step 2. Eat carbs before training to get plenty of energy

Carbohydrates are the “fuel” of the body; eat pasta, potatoes, whole grains and rice with your pre-workout meal to get full of energy to burn.

These are also good foods to eat on sieve day, leaving you willing to perform at your best in the field

Get in Shape for Soccer Tryouts Step 12

Step 3. Eating protein after training helps muscle recovery

Eat meals made especially of lean proteins, such as fish and chicken. Eat protein-rich snacks like Greek yogurt and nuts right after your workouts.

The body's absorption of proteins will be better if you eat them right after you do activities. They will be used for muscle recovery, so take a protein-rich snack to eat as soon as you finish training, followed by a healthy lean protein meal afterwards

Get in Shape for Soccer Tryouts Step 13

Step 4. Drink even more water while exercising (but also for the rest of the day)

It's important to stay well hydrated while exercising for the best results by avoiding soft drinks and other sugary drinks.

  • Drinks with too much sugar or caffeine dehydrate the body, interfering with performance both by improving fitness and participating in the sieve.
  • You can also hydrate yourself with sports drinks during and after your workout, but they shouldn't take the place of water.

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