Weight training soccerIn soccer training weight training soccer plays an important role in creating tougher and quicker muscles, this you might have h...
In soccer training weight training soccer plays an important role in creating tougher and quicker muscles, this you might have heard a lot of times. The program of soccer fitness talked about in this article will aid you make your players ready for playing soccer at an advanced level.
Soccer weight training requires muscles to be strong, speedy and resistant instead of adding pounds of useless bulk in muscles. Though the importance of upper body weight training for soccer is not as much as the legs, we still go on with it for general conditioning and strength.
I recommend you begin your fitness training with the legs. You can start the warm up session with squats. This session should be followed by putting the bar to a weight with which the players can perform 20 reps with. Considering that they have good strength, hence give them 220 pounds to start with. The exercise involves getting under the bar then placing it on the upper back and finally standing up with it.
Next tell them to stand having their shoulders and feet width apart. They must hold it as they go down until their hips are slightly lower than the top of their knees. When they reach this level in weight training soccer, they should stand up quickly and exhale. Encourage them to repeat this for 20 reps even when they are dead tired.
Give them a break for about 5 to 10 minutes and then start with the leg curl machine to work on the hamstrings. They are required to perform 4 sets of 15 reps 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.
After completing 3 sets of 25 reps on the Standing calf-raise machine your leg exercises will be over.
The Incline bench press would be used to start the upper body exercises. Once the players have performed the warm ups, tell them to carry on by putting more weights such that the next set of 10 reps get harder. The players must repeat the 5 sets 10 times with weights, while stretching their chest and shoulders and at the end of each set stop and relax for 2 minutes.
Now we move to the second workout of this session of soccer strength training which are the pull-up exercises. This exercise should be done with the palms facing their body so that their biceps and back can become strong. The last part of the upper body portion of this workout is to work out the abdominals and 5 sets of 20 or more reps of leg raises would do well. 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 should consider joining our youth soccer coaching society to know more about various weight training exercises relevant to the game of soccer; the community also provides 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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