Include a mix of cardio workouts and skill workouts each day that you train to simulate what it will be like when you actually play soccer.
If you can, then use a heart rate monitor to make sure you are spending the right amount of energy to build your endurance. The majority of your cardio should keep your heart rate between 65-70% of your maximum heart rate. Running outdoors (as opposed to on a treadmill) will expend more energy to build up your endurance faster.
10-15% of a soccer game will be spent sprinting, so these exercises will train your body to start and stop quickly repeated times.
This type of interval training allows your body to adjust to quickly changing situations, as it will need to do during a soccer match. It also helps you train your endurance without putting excessive strain on your body muscles.
This type of drill will help train you to switch between running with the ball and running alone. It will also help improve your dribbling skills so that you are less likely to trip over the ball or lose control of it during a match.
If you have multiple friends you can practice with, then practice passing and one-touch shooting as well.
You can do this without a goalie. Most failed penalty shots are the result of a missed shot, rather than a goalie saving the shot.
Your ability to pass and control the ball is something coaches will be keeping a close eye on during tryouts.
Don’t worry if you can’t find enough people to play a full 11-on-11 match. Play with smaller teams in a smaller area. Smaller matches are more fast-paced and will allow you more time with the ball to practice and get in shape for your tryouts.
Stay away from fast food and high-sugar content foods. Incorporate lots of fresh fruits and vegetables in your daily diet. Things like olive oil and avocados are good sources of healthy fats.
These are also good foods to eat on the day of your tryouts to ensure that you have all the energy you need to perform at your best.
The sooner you eat protein after a workout, the better your body will be able to absorb it to repair your muscles. Try to always have a quick protein-heavy snack right after a workout, followed by a healthy meal that includes lean protein later on.
Drinks with high sugar content or lots of caffeine will dehydrate you and hurt your performance, both during training and on the field during tryouts. You can also hydrate with sports drinks during and after training, but don’t get in the habit of replacing water with them throughout the day.
