Walking soccer is making waves as a gentler alternative to traditional soccer, especially for those who find the high-impact nature of the sport challenging. Here’s a closer look at what walking soccer entails and how it can benefit and prepare you for the game.
What is Walking Soccer?
Walking soccer is a modified version of traditional soccer with a few key differences:
- Movement: Players must walk, not run, and keep at least one foot in contact with the ground at all times.
- Pitch Size: The playing field is smaller than a standard soccer field.
- Team Size: Teams consist of seven players instead of the usual eleven.
- Ball: The game uses a size 4 futsal ball, which is smaller and less bouncy than a regular soccer ball.
Benefits of Walking Soccer
- Health and Fitness:
- Social Interaction: It’s a great way to meet new people and enjoy a team sport.
- Exercise: Provides a good cardiovascular workout, helps maintain mobility, and supports overall fitness.
- Balance and Coordination: Improves balance through pivoting and reacting to the ball, which is beneficial for maintaining and enhancing balance.
- Power and Strength: Regular kicking and passing help preserve muscle strength and power, important for daily activities like standing up from a chair.
- Joint Health:
- Cartilage Protection: Helps protect knee cartilage and can reduce the risk of meniscus tears, particularly important as we age.
Potential Risks
While walking soccer is gentler than traditional soccer, there are still some risks:
- Injuries: Potential for sprained ankles, aggravated meniscal tears, knee arthritis flare-ups, and falls leading to fractures.
- Injury Statistics: Exact injury rates are not well-documented, so caution is advised.
Preparing for Walking Soccer
- Assess Your Fitness:
- Consult Your Doctor: If you haven’t exercised recently, get medical clearance before starting.
- Build Basics: Incorporate daily walks and start a resistance training program to build strength and endurance.
- Train Specifically:
- Practice: Begin by walking and kicking a ball on similar terrain to a soccer pitch to get comfortable with the movements.
- Strengthening: Focus on strengthening key muscle groups such as the quadriceps, gluteus, and calves, as strong muscles are crucial for injury prevention.
- Warm-Up and Cool-Down:
- Warm-Up: Before each game, walk around the pitch and practice passing with a teammate to prepare your body for the movements.
- Stretching: Stretch after matches to keep your muscles flexible and reduce the risk of injury.
Getting Started
Walking soccer can be an enjoyable and effective way to stay active, especially if you’re looking for a low-impact alternative to traditional sports. Whether you’re returning to soccer or trying it for the first time, taking these preparatory steps can help you get the most out of the game while minimizing risks.
