Weight Training Soccer Discover Soccer Conditioni
Weight training soccer is vital for sports training in today? 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.
I recommend you begin your fitness training with the legs. You can start the warm up session with squats. This session should be followed by putting the bar to a weight with which the players can perform 20 reps with. Assuming that they are quite strong, therefore they should begin with 220 pounds. They have to get under the bar, with it resting across their upper back, and stand up with it.
Next tell them to stand having their shoulders and feet width apart. They must hold it as they go down until their hips are slightly lower than the top of their knees. When they reach this level in weight training soccer, they should stand up quickly and exhale. They should be motivated to do this for 20 reps even when they are totally worked out.
They should be given a break of 5-10 minutes before switching to the leg curl machine to work on hamstrings. Your players will be doing 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. Since hamstrings are very important to a player's speed, so you want them to be very strong.
After completing 3 sets of 25 reps on the Standing calf-raise machine your leg exercises will be over.
Now for the upper body work out begin with the Incline bench press. After a warm up exercise, guide players to add enough weight so that the next set of 10 reps gets difficult. 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.
In this segment of soccer strength training the second exercise is the pull-ups. 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. Then finish with 5 sets of 50 or more crunches or sit-ups.
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.