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.
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. 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. It should be started with the crouching exercises first. When you are done with this warm up activity players are supposed to do 20 reps, so bar to be loaded should be according to their capacity. 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.
They should then get out of the stands and stand with their feet and shoulder width apart. After that they must lower their body while holding on to the bar till their hips are a little bit below the top of their knee. Coming up to this point in weight training soccer, they are supposed to stand up fast and exhale. Tell them to continue this practice for at least 20 reps even when they are completely exhausted.
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. 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.
Finish the leg workouts on Standing calf-raise machine and doing 3 sets of 25 reps
Begin with using the Incline bench press, for the upper body workout.
Now when the they are warmed up they must go on by including enough weights so that the next set of 10 reps is harder to do. They are supposed keep on doing weights for a total of 5 sets of 10 reps, while stretching their chest and shoulders, however taking a break of 2 minutes between each set.
Now we move to the second workout of this session of soccer strength training which are the pull-up exercises. 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 short weight training soccer is only a small portion of the complete training program required to make 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.
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