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.

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.

My suggestion is to focus your fitness training beginning with the legs. Begin with the squatting exercises. This session should be followed by putting the bar to a weight with which the players can perform 20 reps with. Considering that they have good strength, hence give them 220 pounds to start with. This practice is performed by getting below the bar, and putting it across their upper back and then stand up with it.

They should then get out of the stands and stand with their feet and shoulder width apart. They must hold it as they go down until their hips are slightly lower than the top of their knees. Coming up to this point in weight training soccer, they are supposed to stand up fast and exhale. Encourage them to repeat this for 20 reps even when they are dead tired.

Youth Soccer Coaching

They should be given a break of 5-10 minutes before switching to the leg curl machine to work on hamstrings. Your players will be doing 4 sets of 15 reps each. In between each set of Leg Curls, they’ll also be doing 4 sets of 15 reps on the Stiff-Legged Dead lift. It is important for the hamstrings to be strong as the speed is significantly enhanced by them.

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

Start the upper body workout with the Incline bench press.
When they are done with the warm ups, they should continue with extra weights so that the next set of 10 reps becomes tougher. The players must repeat the 5 sets 10 times with weights, while stretching their chest and shoulders and at the end of each set stop and relax for 2 minutes.

Next are the pull-up exercises in this section of soccer strength training. This exercise should be done with the palms facing their body so that their biceps and back can become strong. 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. The last in this work out are the crunches do 5 sets of 50 or more.

We would say in the end that to make quality players of soccer, weight training soccer is only a small fragment of the entire training program. 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: Kids Soccer Drills

1. Weight Training Soccer: How To Get Started
2. Weight Training Soccer: 4 Instant Strategies
3. Weight Training Soccer: Discover The Benefits
4. Soccer Conditioning – Who Else Want To Learn Power Training
5. Training Log Weight

FreshAire