In soccer training weight training soccer plays an important role in creating tougher and quicker muscles, this you might have heard a lot of times. The program of soccer fitness talked about in this article will aid you make your players ready for playing soccer at an advanced 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 think fitness training should start with the legs. It should be started with the crouching exercises first. Now place the bar with which your players can make 20 reps. Considering that they have good strength, hence give them 220 pounds to start with. They have to get under the bar, with it resting across their upper back, and stand up with it.
Next tell them to stand having their shoulders and feet width apart. They must hold it as they go down until their hips are slightly 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. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.
They should be given a break of 5-10 minutes before switching to the leg curl machine to work on hamstrings. They are required to perform 4 sets of 15 reps each. During each set of Leg Curls, Stiff-Legged Dead lift should be performed with 4 sets of 15 reps. Hamstrings are vital for players speed, thus we would want them to be strong enough.
Finish the leg workouts on Standing calf-raise machine and doing 3 sets of 25 reps
The Incline bench press would be used to start the upper body exercises.
Now when the they are warmed up they must go on by including enough weights so that the next set of 10 reps is harder to do. 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.
Next are the pull-up exercises in this section of soccer strength training. 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 short weight training soccer is only a small portion of the complete training program required to make great soccer players. 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.
Tags: fitness training, soccer fitness, soccer strength training, Weight training soccer