Coaching Soccer Drills

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.

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. Although the lower body strength is more important in soccer but we still carry on with the upper body weight trainings for overall conditioning and strength.

I recommend you begin your fitness training with the legs. Start with squats. 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. Supposing they are strong enough, so let them go with 220 pounds first. The technique is to get under the bar and standing up with it resting it across the upper back.

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. 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.

Soccer Fitness

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. 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.

Then conclude your leg workout 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.
When they are done with the warm ups, they should continue with extra weights so that the next set of 10 reps becomes tougher. A total of 5 sets of 10 repetitions are required with the weights, while stretching their chest and shoulders, yet pausing to relax for 2 minutes in the middle of 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. Then finish with 5 sets of 50 or more crunches or sit-ups.

As a final point weight training soccer is only a minor portion of the comprehensive training program required. You are invited to become a member of our youth soccer coaching society to gain more about various weight training exercises relevant to the game of soccer; The society that has videos, articles, pod casts, and newsletters available for you.

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 practice sessions fun in record time. Download your free ebook at: Soccer Practice.

Let’s face it. If you train your team with weights there’s no reason why should not fine-tune their weight training soccer routine as the year progresses. One might be missing out great benefits of soccer-specific fitness if he/she overlooks it.

Very few coaches get the soccer strength training right. A young soccer player of today should be a “complete athlete”.

They have to be quick off the mark and have to have the upper body strength to defy challenges. They need outstanding levels of both aerobic and anaerobic stamina to last the duration. 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.

When we talk about such sports like body building and players whose sports involve strength, we would say that they should try to increase in size, bulk and extreme strength. It does not matter much to them if it harms their aerobic endurance levels or even their speediness and flexibility.

Soccer Fitness

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.

Let’s look upon the reasons.

Lower body strength is vital in soccer as it is necessary in for kicking, jumping, tackling, twisting, and turning and also useful in improving speed. Whereas the upper body strength is required for stopping the ball and keeping the opponents away.

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

Absolute or Maximum Strength: It is the greatest force that a muscle group can exert in a quick, single contraction. 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. More importantly, it forms the foundation of muscular pace and power.

Muscular Power: It is the product of both maximum strength and the quickness in movement. Increasing any one of them, without reducing the other will generate a value added power called explosive power.

Only power will be enhanced if you just simply use the common trainings that almost all of the popular fitness magazines advocate. While those traditional soccer fitness programs can also be altered increasing the speed of contraction.

Strength Endurance: Strength or muscular stamina is the ability of a muscle group to carry out repeated and high-intensity movements. Like power, strength endurance is also very important to soccer game.

At some point in your soccer training routine, as a coach, you must focus on developing strength endurance. 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.

Your game is about to improve 10 folds if you just put a little time in planning your weight training soccer program correctly. 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.

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: Weight training soccer.

What if I told you that weight training soccer is aimed at enhancing strength rather than the building of muscle mass, especially the growth of muscle groups that support the joints? For this reason fitness training session should be arranged off the field and away from the ball so that the players pay attention to some special muscle groups.

Concentrating on these areas will facilitate greater mobility and flexibility leading to an increase in speed and power.

Core: The area that is first to be targeted are the abdominals, which is usually called the core. The area of the body below the breast bone up till the groin or the base of the pelvic region is considered as the “core”. This area is the source of power, the center of gravity, and the balancing center of the body.

Thus the core is the center point from where all the physical action originates. Great abdominal cores also results in a well-balanced back, most essentially the Lumbar area. As a result a better posture is developed.

Soccer Fitness

Legs: The quadriceps are leg muscles which are essential in increasing blood flow to the heart. Therefore they are the largest muscle groups of the human body and supply vast amount of blood to the heart. So, in weight training soccer walking can be useful as it helps to increase blood circulation inside the body with each step.

Strong and balanced leg muscles are required for the hips, knees and the ankles to stand all the power and energy produced in hitting the ground.

Back, Chest and Neck: This portion of the body provides relationship between the core and the ends (legs, arms and the head). In soccer strength training, these areas should not be neglected or thought of as irrelevant, as they will develop as the rest of the body grows.

Arms: Arms facilitate in the balancing of the body through weight distribution, especially when jumping to head a ball or changing directions. A good tip for power jump is to throw your arms in the air while you jump.

Plyometric: For best results, weight training should go together with a well-planned plyometric program. This will create individual or teams who will show growth during the first half of the season.

The significant point is to give importance to the core as only a well-developed soccer fitness program to develop the core will certainly target these areas.

Program: Typically a program which is measureable and precise to an individual’s requirement should be functional at the opening of the season. The thorough improvement of an individual consist of aiming specific parts of the body first with the core and then heading for every section of the body.

In conclusion, this concept of weight training soccer can be better understood through mental training of the team where both the team and individual players encourage each other to own the program. You should consider joining our youth soccer coaching society and find an answer to all questions as the site offers loads of information in form of articles, videos, and newsletters.

Andre Botelho is the author of “The Expert Youth Soccer Coaching Guide” and he’s a recognized expert in the subject of youth soccer coaching. Learn  how to explode your players’ skills and make coaching sessions fun in less than 29 days! Download your free pdf guide at: Kids Soccer Drills.

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.

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. Although the lower body strength is more important in soccer but we still carry on with the upper body weight trainings for overall conditioning and strength.

I recommend you begin your fitness training with the legs. Start with squats. 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. Supposing they are strong enough, so let them go with 220 pounds first. The technique is to get under the bar and standing up with it resting it across the upper back.

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. 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.

Soccer Fitness

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. 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.

Then conclude your leg workout 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.
When they are done with the warm ups, they should continue with extra weights so that the next set of 10 reps becomes tougher. A total of 5 sets of 10 repetitions are required with the weights, while stretching their chest and shoulders, yet pausing to relax for 2 minutes in the middle of 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. Then finish with 5 sets of 50 or more crunches or sit-ups.

As a final point weight training soccer is only a minor portion of the comprehensive training program required. You are invited to become a member of our youth soccer coaching society to gain more about various weight training exercises relevant to the game of soccer; The society that has videos, articles, pod casts, and newsletters available for you.

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 practice sessions fun in record time. Download your free ebook at: Soccer Practice.

Let’s face it. If you train your team with weights there’s no reason why should not fine-tune their weight training soccer routine as the year progresses. One might be missing out great benefits of soccer-specific fitness if he/she overlooks it.

Very few coaches get the soccer strength training right. A young soccer player of today should be a “complete athlete”.

They have to be quick off the mark and have to have the upper body strength to defy challenges. They need outstanding levels of both aerobic and anaerobic stamina to last the duration. 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.

When we talk about such sports like body building and players whose sports involve strength, we would say that they should try to increase in size, bulk and extreme strength. It does not matter much to them if it harms their aerobic endurance levels or even their speediness and flexibility.

Soccer Fitness

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.

Let’s look upon the reasons.

Lower body strength is vital in soccer as it is necessary in for kicking, jumping, tackling, twisting, and turning and also useful in improving speed. Whereas the upper body strength is required for stopping the ball and keeping the opponents away.

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

Absolute or Maximum Strength: It is the greatest force that a muscle group can exert in a quick, single contraction. 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. More importantly, it forms the foundation of muscular pace and power.

Muscular Power: It is the product of both maximum strength and the quickness in movement. Increasing any one of them, without reducing the other will generate a value added power called explosive power.

Only power will be enhanced if you just simply use the common trainings that almost all of the popular fitness magazines advocate. While those traditional soccer fitness programs can also be altered increasing the speed of contraction.

Strength Endurance: Strength or muscular stamina is the ability of a muscle group to carry out repeated and high-intensity movements. Like power, strength endurance is also very important to soccer game.

At some point in your soccer training routine, as a coach, you must focus on developing strength endurance. 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.

Your game is about to improve 10 folds if you just put a little time in planning your weight training soccer program correctly. 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.

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: Weight training soccer.