Weight Training Soccer: Uncover Conditioning Drills
Jul0
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. Using this soccer fitness strategy discussed in this article, your players will have an opportunity to play soccer at higher 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.
My suggestion is to focus your fitness training beginning with the legs. Begin with the squatting exercises. When you are done with this warm up activity players are supposed to do 20 reps, so bar to be loaded should be according to their capacity. Supposing they are strong enough, so let them go with 220 pounds first. 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. After that they must lower their body while holding on to the bar till their hips are a little bit below the top of their knee. In weight training soccer, after coming to this point the players should quickly stand up fully and breathe out. Encourage them to repeat this for 20 reps even when they are dead tired.
A 5-10 minutes break should be taken before moving on with the leg curl machine to work on hamstrings. 4 sets of 15 reps each should be completed by them. During each set of Leg Curls, Stiff-Legged Dead lift should be performed with 4 sets of 15 reps. Since hamstrings are very important to a player’s speed, so you want them to be very strong.
Then conclude your leg workout with 3 sets of 25 reps on the Standing calf-raise machine.
Begin with using the Incline bench press, for the upper body workout.
When they are done with the warm ups, they should continue with extra weights so that the next set of 10 reps becomes tougher. A total of 5 sets of 10 repetitions are required with the weights, while stretching their chest and shoulders, yet pausing to relax for 2 minutes in the middle of each set.
In this segment of soccer strength training the second exercise is the pull-ups. Their palms must be facing their body so that they can exercise their biceps and back muscles. 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. 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. 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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