Weight Training Soccer: Conditioning Secrets Revealed

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 program of soccer fitness talked about in this article will aid you make your players ready for playing soccer at an advanced 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. Although the lower body strength is more important in soccer but we still carry on with the upper body weight trainings for overall conditioning and strength.

You should start your fitness training with the legs first. It should be started with the crouching exercises first. After a light warm-up set, load the bar to a weight you think your players can get 20 reps with. Considering that they have good strength, hence give them 220 pounds to start with. The technique is to get under the bar and standing up with it resting it across the upper back.

Now they must stand keeping 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. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.

A 5-10 minutes break should be taken before moving on with the leg curl machine to work on hamstrings. 4 sets of 15 reps each should be completed by them. 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.

After completing 3 sets of 25 reps on the Standing calf-raise machine your leg exercises will be over.

Start the upper body workout with the Incline bench press. 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.

Next are the pull-up exercises in this section of soccer strength training. 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. The last in this work out are the crunches do 5 sets of 50 or more.

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.