Free Soccer Training Drills

It is very commonly heard nowadays that weight training soccer is a major factor of sports training in today’s times as it creates tougher and quicker muscles. The program of soccer fitness talked about in this article will aid you make your players ready for playing soccer at an advanced 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. 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.

My suggestion is to focus your fitness training beginning with the legs. Start with squats. This session should be followed by putting the bar to a weight with which the players can perform 20 reps with. Let’s say they are pretty strong, so tell them to 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.

They should then get out of the stands and stand with their feet and shoulder width apart. Then they should come down while holding it till their hips are only marginally lower than the top of their knees. 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 Fitness

Give them a break for about 5 to 10 minutes and then start with the leg curl machine to work on the hamstrings. They are required to do 15 repetitions of 4 sets each. The Stiff-Legged Dead lift with 4 sets of 15 reps should be completed between each set of Leg Curls. 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.
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. 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.

In this segment of soccer strength training the second exercise is the pull-ups. This exercise should be done with the palms facing their body so that their biceps and back can become strong. Finally the upper body exercises include abdominals and performing 5 sets of 20 or more reps of leg raises. The last in this work out are the crunches do 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. 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.

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.

It’s very true, that while training your players with weights you should also consider improving their weight training soccer practices as the year goes by. In case you are not giving much attention to it, you are losing lots of advantages of soccer-specific fitness.

Only a certain number of coaches’ know the correct ideology of soccer strength training. Today’s young soccer players must be “complete athletes”.

The players are supposed to be speedy in their actions along with the upper body strength to meet challenges. They need outstanding levels of both aerobic and anaerobic stamina to last the duration. You are harming yourself; your players and your game if you make your players to do weight lifting like body builders.

Bodybuilders, and athletes whose sports are mainly strength based, train to increase size, bulk and utmost strength. They will not worry if it destroys their aerobic endurance levels or their quickness and flexibility.

Soccer Fitness

In case you are planning to follow the typical 3 sets of 10-12 repetitions all year round, you are not going to get the best from your fitness training programs.

We will now see the reasons

While playing soccer, lower body strength is very important. It is required for kicking, jumping, tackling, twisting, and turning and also helpful in enhancing speed. Upper body strength, on the other hand, is needed for shielding the ball, and keeping the opponents off.

When it comes to weight training soccer, we can divide “strength” into three broad categories.

Absolute or Maximum Strength: It is the ultimate level of force that your muscle group can apply in one speedy motion. A player for example doing 250lbs leg press has mightier strength than another doing 200lbs only.

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: It is the product of both maximum strength and the quickness in movement. Explosive power will be produced if one of them is enhanced while keeping the other one the same.

Only power will be enhanced if you just simply use the common trainings that almost all of the popular fitness magazines advocate. But if you put effort to improve your contraction speed, even those types of soccer fitness programs can become useful.

Strength Endurance: The capability of a muscle group to carry out frequent and high-power actions. Strength endurance and power both are essential for soccer.

A great significant should be given to include strength endurance in your program. If you follow the simple 3 sets of 8-12 reps each, traditional weight programs are not very useful for developing soccer-specific strength endurance.

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 welcomed to our youth soccer coaching community coming up with brand new methods and techniques it has thousands of relevant articles, videos and periodic newsletters.

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.