I am Jamia Fields, a professional soccer player in the National Women’s Soccer League. I’m excited to share my training schedule with you as well as some tips that have kept me in shape leading up to my seasons over the years. I grew up in an athletic family where you could say training and working out was a part of the culture. Both of my parents played sports in college, which helped instill these values and habits in me at a young age. Very early in our athletic careers, my dad would have my brother (who played football and baseball collegiately and now plays baseball professionally) and me run hills at the park near our home and do push-ups and sit-ups at night. This taught me discipline and how to condition my body to be in top shape whenever I had to perform.
For me, vigorous training began in high school, and continued through college and now professionally. My training schedule usually consists of high-intensity strength and conditioning sessions Monday, Wednesday, and Friday, with lighter cardio sessions on Tuesday and Thursday. The lighter days and my off days (Saturday and Sunday) are essential to be able to give my body time to recover from the harder workouts.
On the strength and conditioning days, I incorporate various legs, arms, hips, and core exercises. There are many exercises you can do but my favorite leg exercises are squats and Romanian Deadlifts (RDL) for the hamstrings. For hips, I use a hip machine or resistance bands, and for arms I love utilizing dumbbells. For speed training, I do hill sprints, treadmill sprints on incline, and resistance band sprints. I also incorporate flat ground sprints and distance running in my weekly regime.
On my lighter cardio days, I enjoy low-impact workouts such as the elliptical or stair master to save my knees and give my body a break from intense pounding.
Lastly, and most importantly, throughout the week I play as much soccer as possible like pick up games or playing with the ball on my own.
I’m happy that I could share my training schedule to hopefully give you some ideas. I encourage everyone, whether you play a sport or not, to work out and take care of your body! A healthy body is essential for great performances as well as a healthy life.