Weight Training Soccer: Uncover Conditioning Drills

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.

Soccer weight training requires muscles to be strong, speedy and resistant instead of adding pounds of useless bulk in muscles. 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 think fitness training should start 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. Supposing they are strong enough, so let them go with 220 pounds first. They have to get under the bar, with it resting across their upper back, and stand up with it.

They should then get out of the stands and stand with their feet and shoulder width apart. After that they must lower their body while holding on to the bar till their hips are a little bit below the top of their knee. Coming up to this point in weight training soccer, they are supposed to stand up fast and exhale. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.

Give them a break for about 5 to 10 minutes and then start with the leg curl machine to work on the hamstrings. 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 players 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.

Begin with using the Incline bench press, for the upper body workout. 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. 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. This exercise should be done with the palms facing their body so that their biceps and back can become strong. The last part of the upper body portion of this workout is to work out the abdominals and 5 sets of 20 or more reps of leg raises would do well. Conclude with 5 sets of 50 or more crunching exercises.

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.

by: Andre Botelho

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