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. Your players will have a chance to play at a higher level if they develop themselves using this soccer fitness plan discussed as follows.

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. Upper body weight training for soccer is not as important as is for the legs, but we still do it for overall conditioning and strength.

I think fitness training should start with the legs. Begin with the squatting exercises. Now place the bar with which your players can make 20 reps. Considering that they have good strength, hence give them 220 pounds to start with. 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. Then they should come down while holding it till their hips are only marginally lower than the top of their knees. At this point in weight training soccer, players should quickly rise to the full standing position and exhale. The players must be encouraged to continue even when they are worn-out till they do 20 reps.

Youth Soccer Practice

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 perform 4 sets of 15 reps 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. As player’s speed is greatly improves by strong hamstrings, so they should be very tough.

The leg exercises will be completed with 3 sets of 25 reps on the Standing calf-raise machine.

The Incline bench press would be used to start the upper body exercises.
After a warm up exercise, guide players to add enough weight so that the next set of 10 reps gets difficult. 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.

The second exercise for this portion of the soccer strength training is pull-ups. Their palms must be facing their body so that they can exercise their biceps and back muscles. 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. Then finish with 5 sets of 50 or more crunches or sit-ups.

In short weight training soccer is only a small portion of the complete training program required to make great soccer players. 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.

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: Soccer Drills

The truth is that if that you should concentrate on enhancing your team’s Weight training soccer sessions when you train them with weights. One might be missing out great benefits of soccer-specific fitness if he/she overlooks it.

Only some of the coaches understand soccer strength training correctly. Youth soccer players are required to be “complete athletes” now.

They have to be quick off the mark and have to have the upper body strength to defy challenges. These players are required to have exceptional level of aerobic and anaerobic resistance to last that period. A coach should know that he is hamming himself, his team and the game if he just insists his players to do weight lifting as the body builders do.

The sports requiring strength mainly in addition to body building, workout to enhance size, bulk and maximum strength. If it really reduces their aerobic endurance levels and even their speed and flexibility they will not be bothered much.

Soccer Conditioning Drills

If you are also thinking of implementing 3 sets of 10-12 repetitions the whole year, you should know that you’ll be missing out a lot from your fitness training sessions.

We will now see the reasons

In soccer, lower body strength is needed for kicking, jumping, tackling, twisting, and turning and also lays the foundation for great speed. Shielding the ball and making the opponts to stay away, requires upper body strength.

“Strength” can be divided into three categories, when we talk about weight training soccer.

Absolute or Maximum Strength: It is the maximum energy that your muscle group can exert in a quick, single movement. For example, a who can leg press 250 lbs has greater strength than another player who can leg press only 200 lbs.

This absolute strength helps to defend the ball and to keep off the opponents. Fundamentally it’s the foundation for muscular speed and power.

Muscular Power: Power is a result of both absolute strength and the speed of movement. If you increase either of these, without lowering the other, the explosive power of players will increase.

But, if you just follow a generalized weight training routine that most of the popular fitness magazines advocate, you will increase power. While those traditional soccer fitness programs can also be altered increasing the speed of contraction.

Strength Endurance: Muscular stamina is the potential of a muscle group to perform continues and high-power activity. Strength endurance and power both are essential for soccer.

A great significant should be given to include strength endurance in your program. However if you don’t alter your training programs and continue with 3 sets of 8-12 reps each, your training programs will not reap much of productive results.

If you just put some time in altering your weight training soccer accurately you will see that it will improve your game 10 times . You are invited to become a member of our youth soccer coaching society to gain more from the reserve of soccer resources like articles, periodic newsletters, and videos at our youth soccer coaching community.

ABOUT THE AUTHOR:

Andre Botelho is a recognized expert in youth soccer coaching. He influences well over 35,000 youth coaches each year with his unique coaching philosophy, and makes it really easy to explode your players’ skills and make training more fun in record time. To download your free youth soccer coaching guide, visit: Youth Soccer Drills