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.
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.
My suggestion is to focus your fitness training beginning with the legs. Start 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. 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. 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. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.
They should be given a break of 5-10 minutes before switching to the leg curl machine to work on hamstrings. They are required to do 15 repetitions of 4 sets each. They will be required to perform 4 sets of 15 reps on the Stiff-Legged Dead lift between each set of Leg Curl exercises. Since hamstrings are very important to a player’s speed, so you want them to be very strong.
Finish the leg workouts on Standing calf-raise machine and doing 3 sets of 25 reps
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. They are supposed keep on doing weights for a total of 5 sets of 10 reps, while stretching their chest and shoulders, however taking a break of 2 minutes between each set.
The second exercise for this portion of the soccer strength training is pull-ups. They should work out on their biceps and back by making their palms facing their body. Finally the upper body exercises include abdominals and performing 5 sets of 20 or more reps of leg raises. The final exercise is sit-ups, complete 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. To know more about various weight training exercises relevant to the game of soccer, subscribe to our youth soccer coaching community that has videos, articles, pod casts, and newsletters available for you.