Women’s Soccer Lesson 2

What should your body fat percentage be?

Video Summary

  • The best soccer players tend to be large people with low body fat percentages.
  • There are two ways to decrease your body fat percentage: Add lean mass through exercise, or decrease body fat by changing what you eat. It’s best to do both.
  • When you’re in-season you’re almost guaranteed to lower your body fat percentage. Even better, since you’re so active you can also eat a fattening diet (typically high-carbohydrate) and still stay lean because your body needs that food for energy.
  • However, eating the same way in the off-season will likely increase your body fat percentage. Example foods to focus on in the off-season are included below.
  • Your body fat percentage goal is individual to you; I cannot tell you what it should be. We will continue to measure it so we know what is maximally effective for you.
  • For example, it could be that going from 22% to 18% helps you feel better and run faster, but that dropping all the way to 10% is simply too restrictive.

Lesson 2 Training

Warm-up (5 minutes):

  • Forward lunge — 10 yards
  • Backward lunge — 10 yards
  • Side shuffle — 20 yards left, 20 yards right
  • Jog — 4 minutes

Strength circuit (5 minutes):

Endurance (8 minutes), repeat at least 2 times, then, as many as desired:

  • Run @ 80% speed — 2 minutes
  • Run @ 60% speed — 2 minutes

Example foods to minimize during periods of low training volume:

  • Refined sugars (cookies, cakes, cereal, etc.)
  • Pasta
  • Rice
  • Potato chips and other bagged snacks
  • Sweetened beverages

Example foods to maximize during periods of low training volume:

  • Lean proteins (eggs, unprocessed meats)
  • Yogurt
  • Fruits and vegetables
  • Nuts and nut butters
  • Olive oil
Abby Wambach
Megan Rapinoe