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 soccer fitness plan discussed in this article will help you prepare your players for playing soccer at a higher level.
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. 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. Start with squats. After a light warm-up set, load the bar to a weight you think your players can get 20 reps with. Let’s say they are pretty strong, so tell them to 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.
Next tell them to stand having their shoulders and feet 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. They should be motivated to do this for 20 reps even when they are totally worked out.
Next is working on hamstrings, but before that have a 5-10 minutes break. They are required to do 15 repetitions of 4 sets each. They will be required to perform 4 sets of 15 reps on the Stiff-Legged Dead lift between each set of Leg Curl exercises. Hamstrings are vital for players speed, thus we would want them to be strong enough.
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.
After a warm up exercise, guide players to add enough weight so that the next set of 10 reps gets difficult. They should continue with that weight for 5 sets of 10 repetitions total, while stretching their chest and shoulders, and resting for around 2 minutes between each set.
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 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