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. Your players will have a chance to play at a higher level if they develop themselves using this soccer fitness plan discussed as follows.
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.
You should start your fitness training with the legs first. Begin with the squatting exercises. After a light warm-up set, load the bar to a weight you think your players can get 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.
Instruct them to step back out of the racks and stand with their feet, shoulder width apart or wider. They must hold it as they go down until their hips are slightly lower than the top of their knees. When they reach this level in weight training soccer, they should stand up quickly and exhale. They should be motivated to do this for 20 reps even when they are totally worked out.
A 5-10 minutes break should be taken before moving on with the leg curl machine to work on hamstrings. They are required to perform 4 sets of 15 reps 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. It is important for the hamstrings to be strong as the speed is significantly enhanced by them.
Then conclude your leg workout with 3 sets of 25 reps on the Standing calf-raise machine.
Now for the upper body work out begin with the Incline bench press.
When they are done with the warm ups, they should continue with extra weights so that the next set of 10 reps becomes tougher. 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.
In this segment of soccer strength training the second exercise is the pull-ups. They should work out on their biceps and back by making their palms facing their body. Finally the upper body exercises include abdominals and performing 5 sets of 20 or more reps of leg raises. Conclude with 5 sets of 50 or more crunching exercises.
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.
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Tags: fitness training, soccer fitness, soccer strength training, Weight training soccer