You’ve probably heard it a hundred times that Weight training soccer is a major part of sports training these days as it creates stronger 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.
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. For overall conditioning and strength we still continue with the upper body weight training however its significance is not as much as the leg strength.
I think fitness training should start 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. Assuming that they are quite strong, therefore they should begin with 220 pounds. 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. Then they should come down while holding it till their hips are only marginally lower than the top of their knees. At this point in weight training soccer, players should quickly rise to the full standing position and exhale. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.
Give them a break for about 5 to 10 minutes and then start with the leg curl machine to work on the hamstrings. 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. Since hamstrings are very important to a player’s speed, so you want them to be very strong.
Finish the leg workouts on Standing calf-raise machine and doing 3 sets of 25 reps
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.
The second exercise for this portion of the soccer strength training is pull-ups. They should work out on their biceps and back by making their palms facing their body. 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 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.
ABOUT THE AUTHOR:
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 training fun in record time. Download your free ebook at: Weight training soccer