but then my body cant heal.,
and the next day i will be tired
Well, your body wont be able to heal regardless then.
I used to run cross country. I never quite pushed myself hard enough, to get a really good time(I could run a 20 min 5 k(3.1 miles))
But I ran EVERY day(except maybe weekends)
Yeah I would be sore for a while. But after I was into the season a bit, even though I was still pushing myself(Unlike my peers, I actually did try hard during practice as well), I found I wasnt getting very sore anymore.(except after races)
If you want to get good at soccer and be in great shape, then you need to get used to the notion that your body wont always get 100% rest.
But here are my tips for you.
* Put lots of effort DURING practice. Really try to push yourself during practices. This will help you in games, because you will cause yourself to get in better shape than the enemy.
*STRETCH STRETCH STRETCH. I cannot stress how important this is. Stretch before practices, and AFTER practices. If you do not do this, I guarentee you will be sore. If you do do it, you will gain access to a wider range of motion(which is beneficial in soccer), and reduce and pain and aches you may get.
*If you do a intense workout(like running laps), dont just stop after you finished. Once you finished what you were doing, slowly slow yourself down. What I would always do, when running laps around the track, was as soon as I crossed the finish line, slow my pace down to a walk/jog, and do one more lap at a slow pace.
* Do warmups before practice. This helps the body to function properly, and for you to have better blood flow. Better blood flow means more oxygen in the blood, and that more muscles get the oxygen they need.
* Make sure you eat properly. This can be a HUGE HUGE factor. If you are not getting enough protein, then your muscles cannot repair themselves. If you dont have enough sodium, and potasium, then you get cramps easier. If you dont have enough carbs, then you will run out of energy. Proper dieting should be done sometimes days in advance. For instance, a athelete may eat tons of carbs for a competition days before, to allow the energy to be stored for use.
The key to eating properly, is not neccesarily going on a real diet. But it is makeing sure your body has proper NUTRITION. So you could eat some junk food, and be just fine, if you are ensureing you get proper nutrition. I would not worry about watching your diet very closely, as you will likely just burn off anything you eat. However you can further yourself if you cut out the bad parts of your diet.
Basically make sure you eat plenty of meat(a majority of it being lean meat, however you do need to ensure you have some fat as well), eat bannanas, eat pasta and breads(not in excess though).
*Drink water. Now this should be kinda obvidious. But you should be makeing sure you are hydrated properly ALL DAY. Your performance will decrease, if you only hydrate before practice. Invest in a water bottle, that you can carry around throughout your day. If you have to pee every few hours, and your urine is clear, then you are hydrated enough to avoid most of the side effects of dehydration.
* SLEEP. This is very important. There are a few things you need to do to get proper sleep. First you need to establish a sleep schedule. Meaning you go to bed at a certain time, and get up at a certain time EVERY day. Doing this will allow your body to create a rythmn. It will get used to the cycle. Minor and rare variations to the sleep cycle wont hurt every now and then. But if you are going to bed and getting up at different times each day, you have a problem.(so avoid all nighters waiting for the new naruto chapter to come out etc)
Second, you need to ensure you get at LEAST 8 hours of sleep.(MINIMUM). You also want to make sure you do not get to much sleep, as it may cause you to feel more tired. I find for me, 10 hours is my ideal amount of time for sleep. I would not ever try to create a normal sleep cycle of more than 12 hours. Between 8 and 10 should be fine.
The NUMBER 1 thing though with sleep more than duration, is haveing a sleep cycle. So you will be much better off sleeping 6 hours a day regularly, at near the same times each day, than if you had 10 hours irregular.
*Now this is just a more minor tip. Dont push yourself quite as hard during practice a day or two before a game.
So the above are just some tips, that should help your performance. It should also help you to just feel great.
From my recollection of the year of high school soccer I played, I do not recall any excercises, that I would worry about haveing a rest day.(Prior to that year of high school soccer, I had played in ymca leagues yearly since I was 5)
Generally you need a day of rest for muscles, when you are trying to increase their strength(ie weight lifting). For soccer you do very little of that. You mostly build coordination with your feet, and endurance.
I do not doubt that you are not obese, or in bad shape.But unless you have been excercising very regularily, then you are probably not in shape yet.(you could have nearly no fat on your body, and still not be in shape. There are some fat people, who are in better shape than skinny people)
If you are not in shape, then the first week or two, will be a bit rough. You will have aches and pains when you are getting in shape. If you push yourself hard enough, then you can shorten the time to get in shape, and ultimately make the process much more pleasant.(for example you want to just rip the bandaid off. Not try to slowly peel it off and take hairs out one by one. It will hurt more at that moment, but will hurt less over all.
I do not advise working out on your own, in addition to the practices(unless the practices lack certain excercises.) I would not do any more excercise than 4 hours a day total. Remember, you are aiming to make the most out of every excercise. You should be makeing quality time, not quantity.
Please by all means feel free to pm me if you have any questions. Or if you just want some advice etc. Or for anything other than kiba related things.
I really wish you the best of luck man. I would be able to give you more soccer specific advice, if I had played more soccer in high school.(Unfortunetly Soccer season was the same season as tennis. And I was enjoying tennis more at the time.(I did cross country for the excercise.... I really have no love for running.(though trail running is okay))
