Youth Soccer Drills

Weight training soccer is vital for sports training in today’s soccer world; you might be aware of that already, as it is required for creating tougher 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.

You should start your fitness training with the legs first. 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. They have to get under the bar, with it resting across their upper back, and stand up with it.

Instruct them to step back out of the racks and stand with their feet, shoulder width apart or wider. 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. In weight training soccer, after coming to this point the players should quickly stand up fully and breathe out. They should be motivated to do this for 20 reps even when they are totally worked out.

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. 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

Begin with using the Incline bench press, for the upper body workout.
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.

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 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 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. 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.

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.

The truth is that if that you should concentrate on enhancing your team’s weight training soccer sessions when you train them with weights. 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 are required to have swift movements plus the strength of upper body to resist challenges. They need outstanding levels of both aerobic and anaerobic stamina to last the duration. If you get your players to simply lift weights just like the bodybuilders, you are doing yourself, your team and your game a great harm.

The sports requiring strength mainly in addition to body building, workout to enhance size, bulk and maximum strength. They’re not very much troubled if it damages their aerobic endurance levels or even their quickness and flexibility.

Soccer Fitness

If you also tend do is follow the typical 3 sets of 10-12 repetitions all year round, you’re far from getting the best from your fitness training sessions.

Let’s look upon the reasons.

Kicking, jumping, tackling, twisting and turning as well as good speed during soccer comes from lower body strength. While the strength of the upper body, is also important. It is used to shield the ball keeping off the opponents.

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

Absolute or Maximum Strength: The highest level of power your muscles can exert in a single, quick motion. An athlete who can do 250lbs leg press has more power than the one who can just do 200lb leg press.

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 outcome of both absolute strength and the speed of movement. Increasing any one of them, without reducing the other will generate a value added power called explosive power.

But, if you just follow a generalized weight training routine that most of the popular fitness magazines advocate, you will increase power. Those traditional soccer fitness programs can also can be amended if you intentionally increase contraction speed.

Strength Endurance: The capability of a muscle group to carry out frequent and high-power actions. Strength endurance, similar to power is very vital to the game of soccer.

A great significant should be given to include strength endurance in your program. General weight programs are not very useful if you use the common 3 sets of 8-12 reps each.

Do yourself a favor and invest some time to plan your weight training soccer program correctly and it will certainly pay off ten-fold on the field. 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.