August 1, 2010
Weight Training Soccer: Want To Learn It
What if I told you that weight training soccer is aimed at enhancing strength rather than the building of muscle mass, especially the growth of muscle groups that support the joints? It calls for special fitness training sessions off the field and off the ball with a view to segregate and concentrate on certain muscle groups.
Focusing on these target areas will generate superior movement and flexibility causing higher velocity and strength.
Core: Technically the first area to focus on is the abdominals, commonly known as the core. “Core” is the portion of the body which starts from the breast bone till the lowermost part of the pelvis area. This area is the source of power, the center of gravity, and the balancing center of the body.
Hence all the physical actions are initiated from the core A good and established abdominal core also leads to a well-balanced back, mainly the Lumbar part. This also generates a good posture.
Legs: The quadriceps are leg muscles which are essential in increasing blood flow to the heart. Hence they are the major muscle groups of the body and provide enormous amount of blood volume. So, even walking is good exercise in weight training soccer as each leg helps the heart push a lot of blood through the entire body.
The hips, knees and the ankles need balanced and strong leg muscles in order to endure all the force and energy produced in hitting the ground.
Back, Chest and Neck:The linking relationship between the core and the ends is provided by these parts of the body. In soccer strength training, these areas should not be neglected or thought of as irrelevant, as they will develop as the rest of the body grows.
Arms: Arm is a useful part in playing soccer as they help in maintaining balance like when you jump to head a ball or when you suddenly alter directions. A powerful jump is made by throwing the arms in the air.
Plyometric: For best results, weight training should go together with a well-planned plyometric program. Using this technique such players will be produced who will show good results in the first half of the season.
Special attention must be given to the core as only a well-developed soccer fitness program to improve the core will definitely target these zones.
Program: Normally such a program should be designed which is measureable and specific to an individual’s requirement and used at the introduction of the season. The comprehensive development of the player comprises of directing attention to specific areas of the body initiating with the core till each section of the body.
Finally it should be said that weight training soccer can be useful by first preparing the players; as it requires the players and the team to own the program. You can subscribe to our youth soccer coaching community and find an answer to all questions as the site offers loads of information in form of articles, videos, and newsletters.
Andre Botelho is the author of “The Expert Youth Soccer Coaching Guide” and he’s a recognized expert in the subject of youth soccer coaching. Learn how to explode your players’ skills and make coaching sessions fun in less than 29 days! Download your free pdf guide at: Kids Soccer Drills.
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Filed under Muscle Building and Toning by fitnessguru