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. Your players will have a chance to play at a higher level if they develop themselves using this soccer fitness plan discussed as follows.
In soccer weight training, the goal is to have muscles that are strong, fast, and have great stamina rather that to add pounds of muscle mass. Although the lower body strength is more important in soccer but we still carry on with the upper body weight trainings for overall conditioning and strength.
My suggestion is to focus your fitness training beginning 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. 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. In weight training soccer, after coming to this point the players should quickly stand up fully and breathe out. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.
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.
The Incline bench press would be used to start the upper body exercises.
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. They are supposed keep on doing weights for a total of 5 sets of 10 reps, while stretching their chest and shoulders, however taking a break of 2 minutes between each set.
Now we move to the second workout of this session of soccer strength training which are the pull-up exercises. Their palms must be facing their body so that they can exercise their biceps and back muscles. Finally the upper body exercises include abdominals and performing 5 sets of 20 or more reps of leg raises. The final exercise is sit-ups, complete 5 sets of 50 or more.
We would say in the end that to make quality players of soccer, weight training soccer is only a small fragment of the entire training program. To know more about various weight training exercises relevant to the game of soccer, subscribe to our youth soccer coaching community that has 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
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