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.
Soccer weight training requires muscles to be strong, speedy and resistant instead of adding pounds of useless bulk in muscles. Upper body weight training for soccer is not as important as is for the legs, but we still do it for overall conditioning and strength.
I think fitness training should start with the legs. You can start the warm up session with squats. After a light warm-up set, load the bar to a weight you think your players can get 20 reps with. Supposing they are strong enough, so let them go with 220 pounds first. This practice is performed by getting below the bar, and putting it across their upper back and then stand up with it.
They should then get out of the stands and stand with their feet and shoulder width apart. Next they move downwards keeping hold of the bar up until their hips are just below the upper part of their knees. Coming up to this point in weight training soccer, they are supposed to stand up fast and exhale. Encourage them to repeat this for 20 reps even when they are dead tired.
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. In between each set of Leg Curls, they’ll also be doing 4 sets of 15 reps on the Stiff-Legged Dead lift. As player’s speed is greatly improves by strong hamstrings, so they should be very tough.
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.
After a warm up exercise, guide players to add enough weight so that the next set of 10 reps gets difficult. 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.
In this segment of soccer strength training the second exercise is the pull-ups. They should work out on their biceps and back by making their palms facing their body. 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.
In conclusion, weight training soccer is only a small part of the overall training necessary to develop 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