Weight training soccer is vital for sports training in today’s soccer world; you might be aware of that already, as it is required for creating tougher and faster muscles. Using this soccer fitness strategy discussed in this article, your players will have an opportunity to play soccer at higher level.
During soccer weight training the aim is to improve the strength, speed and stamina of the muscles instead of just increasing the muscle weight. For overall conditioning and strength we still continue with the upper body weight training however its significance is not as much as the leg strength.
You should start your fitness training with the legs first. It should be started with the crouching exercises first. Now place the bar with which your players can make 20 reps. Considering that they have good strength, hence give them 220 pounds to start with. The technique is to get under the bar and standing up with it resting it across the upper back.
Now they must stand keeping their shoulders and feet width apart. After that they must lower their body while holding on to the bar till their hips are a little bit below the top of their knee. When they reach this level in weight training soccer, they should stand up quickly and exhale. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.
Next is working on hamstrings, but before that have a 5-10 minutes break. They are required to do 15 repetitions of 4 sets each. They will be required to perform 4 sets of 15 reps on the Stiff-Legged Dead lift between each set of Leg Curl exercises. Since hamstrings are very important to a player’s speed, so you want them to be very strong.
Then conclude your leg workout with 3 sets of 25 reps on the Standing calf-raise machine.
Now for the upper body work out begin with the Incline bench press.
After a warm up exercise, guide players to add enough weight so that the next set of 10 reps gets difficult. A total of 5 sets of 10 repetitions are required with the weights, while stretching their chest and shoulders, yet pausing to relax for 2 minutes in the middle of each set.
In this segment of soccer strength training the second exercise is the pull-ups. Players should do this with their palms facing their body to work their biceps as well as the back. The last phase of upper body exercises is to concentrate on the abdominals and leg raises of about 5 sets of 20 or more repetitions. The last in this work out are the crunches do 5 sets of 50 or more.
We would say in the end that to make quality players of soccer, weight training soccer is only a small fragment of the entire training program. You are welcomed to our youth soccer coaching community coming up more information about various weight training exercises relevant to the game of soccer; it also has videos, articles, pod casts, and newsletters available for you.
Andre Botelho is known online as “The Expert Youth Soccer Coach” and his free ebooks and reports have been downloaded more than 100,000 times. Learn how to skyrocket your players’ skills and make practice sessions fun in record time. Download your free ebook at: Soccer Practice.
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