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. Your players will have a chance to play at a higher level if they develop themselves using this soccer fitness plan discussed as follows.
During soccer weight training the aim is to improve the strength, speed and stamina of the muscles instead of just increasing the muscle weight. 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.
I recommend you begin your fitness training with the legs. You can start the warm up session with squats. 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. 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.
Now they must stand keeping their shoulders and feet width apart. Next they move downwards keeping hold of the bar up until their hips are just below the upper part of their knees. At this point in weight training soccer, players should quickly rise to the full standing position and exhale. Encourage them to repeat this for 20 reps even when they are dead tired.
Give them a break for about 5 to 10 minutes and then start with the leg curl machine to work on the 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. As player’s speed is greatly improves by strong hamstrings, so they should be very tough.
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.
Now when the they are warmed up they must go on by including enough weights so that the next set of 10 reps is harder to do. 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.
Next are the pull-up exercises in this section of soccer strength training. Players should do this with their palms facing their body to work their biceps as well as the back. The final part of the upper body work out involves working on abdominals and doing 5 sets of 20 or more reps of leg raises. The final exercise is sit-ups, complete 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 are invited to become a member of our youth soccer coaching society to gain more about various weight training exercises relevant to the game of soccer; The society that 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.
Tags: fitness training, soccer fitness, soccer strength training, Weight training soccer