It is very commonly heard nowadays that weight training soccer is a major factor of sports training in today’s times as it creates tougher and quicker 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. 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. Begin with the squatting exercises. This session should be followed by putting the bar to a weight with which the players can perform 20 reps with. Let’s say they are pretty strong, so tell them to begin with 220 pounds. They have to get under the bar, with it resting across their upper back, and stand up with it.
They should then get out of the stands and stand with their feet and shoulder 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. They should be motivated to do this for 20 reps even when they are totally worked out.
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. Hamstrings are vital for players speed, thus we would want them to be strong enough.
Then conclude your leg workout with 3 sets of 25 reps on the Standing calf-raise machine.
Begin with using the Incline bench press, for the upper body workout.
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. They should continue with that weight for 5 sets of 10 repetitions total, while stretching their chest and shoulders, and resting for around 2 minutes between each set.
Next are the pull-up exercises in this section of soccer strength training. This exercise should be done with the palms facing their body so that their biceps and back can become strong. The final part of the upper body work out involves working on abdominals and doing 5 sets of 20 or more reps of leg raises. The last in this work out are the crunches do 5 sets of 50 or more.
In short weight training soccer is only a small portion of the complete training program required to make great soccer players. 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.
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Tags: fitness training, soccer fitness, soccer strength training, Weight training soccer