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[quote=Anonymous][quote=Anonymous][quote=Anonymous]for my U13 son who is primarily a defensive midfielder.  He jogs a mile a day a few days a week and plays futsal one day per week, but that's about it outside of soccer practices, which are currently on hold for the winter.  He used to practice with my husband, but currently cannot.  I'd love to try to help him bulk up a tad - he is short, which is fine, but also very slight.  I've had him work out a tad with me with hand weights (when I do my own exercise), but that's the only idea I have come up with.  Any other suggestions would be much appreciated.[/quote]

If you have the money, see a certified performance trainer.  They can help manage all this stuff.  Just some comments on what you wrote.  I'm not sure if jogging a mile does much.  I believe in sprinting.  Sprinting helps increase speed and strength. Sprinting is a plyometric exercise so it builds overall power and strength.  Sprinting builds cardio as well but remember to fully recover in between sprints...overwise it's cardio which isn't terrible but it's not sprinting.  He should play as much soccer/futsal as possible to increase game conditioning, which consists of a lot of sprints, jobs, walks, change of direction, etc. As to bulking up...be careful.  You want to build strength which isn't always building "show muscles"...biceps, pecs, etc.  There are many body weight programs out there.  He should as a start be able to do push ups, chin ups, bilateral squats and unilateral squats. and like I said...sprint. add some hill sprints as well. To add weight...add calories.  Put peanut butter on everything he eats.  Just some ideas.[/quote]

+1. I would add core exercises (sit ups, etc.). The core muscles are key to soccer. [/quote]

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