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Elevation Training

Why my youth soccer player needs to train at elevation

Leon Abravanel
April 21, 2017

Do you want to give your player a competitive advantage on and off the field?  

If so, one way is to train at altitude.  Here is why.

Training at altitude--that is, between 6,000 and 10,000 feet above sea level--gives a major competitive advantage to all athletes, thanks to its ability to boost oxygen-carrying red blood cells. Levels of EPO, a hormone that stimulates the production of red blood cells, spike to a maximum within 24 to 48 hours of arriving at altitude and continues to increase as the time at high elevation increases.

By training at high altitudes, athletes aim to allow their bodies to produce extra red blood cells. Then, they head to a competition at lower elevations to take advantage of their changed physiology, which should last for 10 to 20 days.

What does this mean for my soccer player?

When a youth soccer player returns to normal altitudes after training at a high elevation (like Tahoe…!), the will see these benefits:

  • More & stronger energy - at the beginning and end of game.
  • Because their body is optimized by the extra production of red blood cells.
  • Mental Clarity & Focus
  • Because the more oxygen your brain receives, the clearer your mind becomes.  
  • Confidence
  • This is a by-product of the top two. Because the more fit you are & the more focused you are, the better you play -- this is why players build confidence.

Exercises to use while training at elevation

5 simple exercises to use while at elevation:

  1. Mid Distance Runs (1-2 times per day) -- to build cardio & lung capacity
  2. 15-30 minutes of running at 70% intensity.
  3. Shuttle Runs - Long Distance (x10) -- to build cardio & recovery speed
  4. Sprint 60 yards, slow jog 60 yards back to start
  5. Speed, Agility, Quickness (15 minutes) -- to build anaerobic capacity & explosive muscle fibers
  6. Ladders, Box Jumps, Hurdles, Squat Jumps, etc
  7. Circuit Strength (15 minutes) -- to build muscle strength when oxygen is depleted
  8. As many reps as possible in 15 minutes:
  9. 5 push ups
  10. 10 body-weight squats
  11. 10 full sit ups
  12. 10 lunges (5 each leg)
  13. Active Yoga (30 minutes-1 hour) -- to lessen muscle fatigue, increase flexibility, slightly increase cardio
  14. With yoga instructor or youtube video

In conclusion

High elevation training has unlimited benefits that few youth players take advantage of -- this is just one of the reasons why we created TTC -- to give youth players an opportunity to test themselves at high elevation, then reap the rewards when they return to an normal altitude.  Please reach out to us for more free high elevation training exercises and recommendations

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