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. The program of soccer fitness talked about in this article will aid you make your players ready for playing soccer at an advanced level.
The new theory of soccer weight training is to have strong and fast muscles with higher stamina rather that to keep on adding pounds of muscle bulk. 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.
My suggestion is to focus your fitness training beginning 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. 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.
They should then get out of the stands and stand with their feet and shoulder width apart. Then they should come down while holding it till their hips are only marginally lower than the top of their knees. Coming up to this point in weight training soccer, they are supposed to stand up fast and exhale. They should be motivated to do this for 20 reps even when they are totally worked out.
They should be given a break of 5-10 minutes before switching to the leg curl machine to work on hamstrings. 4 sets of 15 reps each should be completed by them. In between each set of Leg Curls, they’ll also be doing 4 sets of 15 reps on the Stiff-Legged Dead lift. Since hamstrings are very important to a player’s speed, so you want them to be very strong.
The leg exercises will be completed 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. 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.
In this segment of soccer strength training the second exercise is the pull-ups. Players should do this with their palms facing their body to work their biceps as well as the back. 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.
In conclusion, weight training soccer is only a small part of the overall training necessary to develop great soccer players. 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.
Tags: fitness training, soccer fitness, soccer strength training, Weight training soccer