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. The soccer fitness plan discussed in this article will help you prepare your players for playing soccer at a higher level.

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. 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. Start 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. This practice is performed by getting below the bar, and putting it across their upper back and then stand up with it.

Next tell them to stand having their shoulders and feet 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. When they reach this level in weight training soccer, they should stand up quickly and exhale. Encourage them to repeat this for 20 reps even when they are dead tired.

Soccer Drills

Give them a break for about 5 to 10 minutes and then start with the leg curl machine to work on the hamstrings. 4 sets of 15 reps each should be completed by them. During each set of Leg Curls, Stiff-Legged Dead lift should be performed with 4 sets of 15 reps. It is important for the hamstrings to be strong as the speed is significantly enhanced by them.

Finish the leg workouts on Standing calf-raise machine and doing 3 sets of 25 reps

The Incline bench press would be used to start the upper body exercises.
When they are done with the warm ups, they should continue with extra weights so that the next set of 10 reps becomes tougher. 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.

In this segment of soccer strength training the second exercise is the pull-ups. They should work out on their biceps and back by making their palms facing their body. The last part of the upper body portion of this workout is to work out the abdominals and 5 sets of 20 or more reps of leg raises would do well. The final exercise is sit-ups, complete 5 sets of 50 or more.

In short weight training soccer is only a small portion of the complete training program required to make great soccer players. To know more about various weight training exercises relevant to the game of soccer, subscribe to our youth soccer coaching community that 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: Soccer Drills

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