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To be successful in the sport of soccer-the athletes should attain their optimal levels of endurance, speed, quickness, agility, and explosion. This provides the foundation for the athlete to build on while honing his or her skills.

Historically, the routine for preparing the athlete for the season concentrated solely on distance running. A coach would measure the success of a player's fitness by relying on the athletes "timed" run of a certain distance. While this would indeed increase the endurance of the athlete-it isn't the most efficient method.

To further understand how one can maximize their efforts, it is important to be familiar with body's three energy systems. The energy systems regulate physical production that range from "very intense" to "very light". Also, one system maintains exercises that are "very short". Although the three systems vary in characteristics, they are all integrated and contribute to fitness training. Usually in sports such as soccer two of the energy systems will be used more heavily than the remaining one. Which one the body chooses will depend on intensity and duration.

To increase the supply and "access" to the energy systems, diet becomes the focal point. As with all sports a good diet is important. But where different physical demands are needed for soccer as opposed to power- lifting, the diet should also reflect this need. Recent fad diets-however successful-aren't designed for the elite athlete. The importance carbohydrates play is paramount. It has been demonstrated that the body's ability easily converts carbs into energy most effectively. Carbs can release energy much more quickly than proteins or fats. However effective carbs are, it's important not to neglect proteins. Proteins are beneficial in prolonged physical applications-which is most advantageous in soccer. So a balanced diet of carbs and proteins is ideal for the soccer player.

The next measure to consider is the type of training. As stated previously, a long-slow continuous training, while increasing aerobic endurance will actually decrease anaerobic activity. A more ideal method that is now preferred, is Interval Training. It provides for aerobic endurance while not damaging the athlete's anaerobic stamina.

Interval Training consists of mixing bursts of speed with a slower-perhaps speed-jog. Ideally, the set should be approximately 3-5 minutes with the "bursts" consisting most of the set. Two or three sets should be completed before a 2-3 minute restful period

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