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.

During soccer weight training the aim is to improve the strength, speed and stamina of the muscles instead of just increasing the muscle weight. 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.

You should start your fitness training with the legs first. You can start the warm up session with squats. After a light warm-up set, load the bar to a weight you think your players can get 20 reps with. Assuming that they are quite strong, therefore they should begin with 220 pounds. The exercise involves getting under the bar then placing it on the upper back and finally standing 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. They should be motivated to do this for 20 reps even when they are totally worked out.

Soccer Practice

A 5-10 minutes break should be taken before moving on with the leg curl machine to work on hamstrings. Your players will be doing 4 sets of 15 reps each. During each set of Leg Curls, Stiff-Legged Dead lift should be performed with 4 sets of 15 reps. As player’s speed is greatly improves by strong hamstrings, so they should be very tough.

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.
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. They should continue with that weight for 5 sets of 10 repetitions total, while stretching their chest and shoulders, and resting for around 2 minutes between 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. The last phase of upper body exercises is to concentrate on the abdominals and leg raises of about 5 sets of 20 or more repetitions. Conclude with 5 sets of 50 or more crunching exercises.

In conclusion, weight training soccer is only a small part of the overall training necessary to develop great soccer players. You are welcomed to our youth soccer coaching community coming up more information about various weight training exercises relevant to the game of soccer; it also has videos, articles, pod casts, and newsletters available for you.

ABOUT THE AUTHOR:

Andre Botelho is known online as “The Expert Youth Soccer Coach” and his free ebooks and reports have been downloaded more than 100,000 times. Learn how to skyrocket your players’ skills and make training fun in record time. Download your free ebook at: Youth Soccer Drills

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