Weight Training Soccer: Tips On Overall Conditioning
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. 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. 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.
You should start your fitness training with the legs first. 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. Let’s say they are pretty strong, so tell them to begin with 220 pounds. 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. Next they move downwards keeping hold of the bar up until their hips are just below the upper part of their knees. At this point in weight training soccer, players should quickly rise to the full standing position 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. 4 sets of 15 reps each should be completed by them. They will be required to perform 4 sets of 15 reps on the Stiff-Legged Dead lift between each set of Leg Curl exercises. As player’s speed is greatly improves by strong hamstrings, so they should be very tough.
The leg exercises will be completed 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.
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 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 final exercise is sit-ups, complete 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.
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.