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. The soccer fitness plan discussed in this article will help you prepare your players for playing soccer at a higher level.
In soccer weight training, the goal is to have muscles that are strong, fast, and have great stamina rather that to add pounds of muscle mass. 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. Considering that they have good strength, hence give them 220 pounds to start with. This practice is performed by getting below the bar, and putting it across their upper back and then stand up with it.
Instruct them to step back out of the racks and stand with their feet, shoulder width apart or wider. Next they move downwards keeping hold of the bar up until their hips are just below the upper part of their knees. When they reach this level in weight training soccer, they should stand up quickly and exhale. The players must be encouraged to continue even when they are worn-out till they do 20 reps.
Next is working on hamstrings, but before that have a 5-10 minutes break. They are required to perform 4 sets of 15 reps each. The Stiff-Legged Dead lift with 4 sets of 15 reps should be completed between each set of Leg Curls. 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.
The Incline bench press would be used to start the upper body exercises. 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. 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.
Now we move to the second workout of this session of soccer strength training which are the pull-up exercises. Players should do this with their palms facing their body to work their biceps as well as the back. Finally the upper body exercises include abdominals and performing 5 sets of 20 or more reps of leg raises. Then finish with 5 sets of 50 or more crunches or sit-ups.
As a final point weight training soccer is only a minor portion of the comprehensive training program required. 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.