Weight training soccer

Weight training soccer is vital for sports training in today’s soccer world; you might be aware of that already, as it is required for creating tougher and faster muscles. The soccer fitness plan discussed in this article will help you prepare your players for playing soccer at a 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. Though the importance of upper body weight training for soccer is not as much as the legs, we still go on with it for general conditioning and strength.

You should start your fitness training with the legs first. You can start the warm up session with squats. Now place the bar with which your players can make 20 reps. Let’s say they are pretty strong, so tell them to begin with 220 pounds. The exercise involves getting under the bar then placing it on the upper back and finally standing 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. At this point in weight training soccer, players should quickly rise to the full standing position and exhale. They should be motivated to do this for 20 reps even when they are totally worked out.

Soccer Fitness

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. During each set of Leg Curls, Stiff-Legged Dead lift should be performed with 4 sets of 15 reps. Hamstrings are vital for players speed, thus we would want them to be strong enough.

Finish the leg workouts on Standing calf-raise machine and doing 3 sets of 25 reps

Start the upper body workout with the Incline bench press.
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. 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.

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. You are welcomed to our youth soccer coaching community coming up more information about various weight training exercises relevant to the game of soccer; it also has 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.

 

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