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Weight Training Soccer: Killer Tips On Conditioning
By OnTopic | August 20, 2010
You’ve probably heard it a hundred times that weight training soccer is a major part of sports training these days as it creates stronger and faster muscles. Using this soccer fitness strategy discussed in this article, your players will have an opportunity to play soccer at higher level.
Soccer weight training requires muscles to be strong, speedy and resistant instead of adding pounds of useless bulk in muscles. 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.
You should start your fitness training with the legs first. Start with squats. Now place the bar with which your players can make 20 reps. Considering that they have good strength, hence give them 220 pounds to start with. They have to get under the bar, with it resting across their upper back, and stand up with it.
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. At this point in weight training soccer, players should quickly rise to the full standing position and exhale. The players must be encouraged to continue even when they are worn-out till they do 20 reps.
Give them a break for about 5 to 10 minutes and then start with the leg curl machine to work on the hamstrings. Your players will be doing 4 sets of 15 reps each. During each set of Leg Curls, Stiff-Legged Dead lift should be performed with 4 sets of 15 reps. As player’s speed is greatly improves by strong hamstrings, so they should be very tough.
Finish the leg workouts on Standing calf-raise machine and doing 3 sets of 25 reps
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. This exercise should be done with the palms facing their body so that their biceps and back can become strong. 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.
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 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.
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