August 9th, 2011 by Admin
You’ve probably heard it a hundred times that weight training soccer is a major part of sports training these days as it creates stronger and faster muscles. Using this soccer fitness strategy discussed in this article, your players will have an opportunity to play soccer at higher level.
In soccer weight training, the goal is to have muscles that are strong, fast, and have great stamina rather that to add pounds of muscle mass. Although the lower body strength is more important in soccer but we still carry on with the upper body weight trainings for overall conditioning and strength.
I recommend you begin your fitness training with the legs. Start with squats. When you are done with this warm up activity players are supposed to do 20 reps, so bar to be loaded should be according to their capacity. Supposing they are strong enough, so let them go with 220 pounds first. The technique is to get under the bar and standing up with it resting it across the upper back.
Next tell them to stand having 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. Coming up to this point in weight training soccer, they are supposed to stand up fast and exhale. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.
A 5-10 minutes break should be taken before moving on with the leg curl machine to work on hamstrings. Your players will be doing 4 sets of 15 reps each. In between each set of Leg Curls, they’ll also be doing 4 sets of 15 reps on the Stiff-Legged Dead lift. It is important for the hamstrings to be strong as the speed is significantly enhanced by them.
Then conclude your leg workout with 3 sets of 25 reps on the Standing calf-raise machine.
The Incline bench press would be used to start the upper body exercises.
When they are done with the warm ups, they should continue with extra weights so that the next set of 10 reps becomes tougher. 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.
Now we move to the second workout of this session of soccer strength training which are the pull-up exercises. 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. Then finish with 5 sets of 50 or more crunches or sit-ups.
As a final point weight training soccer is only a minor portion of the comprehensive training program required. You are invited to become a member of our youth soccer coaching society to gain more about various weight training exercises relevant to the game of soccer; The society that 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.
Conditioning, Guide, Overall, Soccer, Training, Weight