You would be surprised to find out that the objective of weight training soccer is to develop the muscles that support the joints instead of just focusing on growing muscle mass. For this purpose special fitness training programs should be designed to let the players have some time, away from both the field and the ball to work on target muscle groups.
By this technique those areas will give better movement and flexibility resulting in increased pace and strength.
Core: The number one part to be focused named as “core”, refers to abdominals. The area of the body below the breast bone up till the groin or the base of the pelvic region is considered as the “core”. This portion of the body is the origin point of power, gravity and balance in the body.
Thus the core is the center point from where all the physical action originates. A strong and a well developed abdominal core also ensures a well-balanced back, especially the Lumbar region. It also improves the posture.
Legs: The leg muscles called quadriceps are vital in pumping the heart. Thus being the biggest muscle groups of the body pump great volumes of blood. So, even walking is good exercise in weight training soccer as each leg helps the heart push a lot of blood through the entire body.
The hips, knees and the ankles need balanced and strong leg muscles in order to endure all the force and energy produced in hitting the ground.
Back, Chest and Neck: These areas of the body serve as a link between the “core” and the ends (legs, arms and the head). These areas must never be neglected in soccer strength training because their growth is linked with the rest of the body.
Arms: The arm plays a vital part in soccer to help maintain balance while you jump to head a ball or when you suddenly change directions. Keeping your arms in the air makes a forceful jump.
Plyometric: For best results, weight training should go together with a well-planned plyometric program. With this method you will see progress within the first half of the season.
Special attention must be given to the core as only a well-developed soccer fitness program to improve the core will definitely target these zones.
Program: Typically a program which is measureable and precise to an individual’s requirement should be functional at the opening of the season. The complete development of the player involves targeting specific areas of the body starting with the core and then toward each section of the body.
In conclusion, this concept of weight training soccer can be better understood through mental training of the team where both the team and individual players encourage each other to own the program. You are welcomed to our youth soccer coaching community and find an answer to all questions as the site offers loads of information in form of articles, videos, and newsletters.
Andre Botelho is the author of “The Expert Youth Soccer Coaching Guide” and he’s a recognized expert in the subject of youth soccer coaching. Learn how to explode your players’ skills and make coaching sessions fun in less than 29 days! Download your free pdf guide at: Kids Soccer Drills.
Tags: fitness training, soccer fitness, soccer strength training, Weight training soccer