You should know how true it is to work on your team’s weight training soccer program, while they are being trained with weights. You will be losing numerous advantages of soccer-specific fitness if you ignore it.

Only a certain number of coaches’ know the correct ideology of soccer strength training. 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. These players are required to have exceptional level of aerobic and anaerobic resistance to last that period. You are harming yourself; your players and your game if you make your players to do weight lifting like body builders.

In body building and the sports which need strength primarily, players struggle to develop themselves in terms of size, bulk and ultimate strength. They’re not very much troubled if it damages their aerobic endurance levels or even 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.

Let’s understand why

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. Shielding the ball and making the opponts to stay away, requires upper body strength.

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

Absolute or Maximum Strength: It is the maximum energy that your muscle group can exert in a quick, single movement. For instance, a person who can do 250lbs leg press has greater power than the other player having the ability of doing 200lbs leg press.

During soccer, this kind of strength is helpful in keeping the opponent off and defending the ball. Principally, it establishes muscular quickness and power.

Muscular Power: Absolute strength and the speed of action both add up to produce power. Explosive power will be produced if one of them is enhanced while keeping the other one the same.

A large number of the magazines promote generalized weight training programs that will merely increase power. But if you put effort to improve your contraction speed, even those types of soccer fitness programs can become useful.

Strength Endurance: Muscular stamina is the potential of a muscle group to perform continues and high-power activity. Strength endurance and power both are essential for soccer.

If you are a coach you should concentrate on increasing strength endurance during your soccer routine. 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.

Make a favor to yourself and put some time in improving your weight training soccer program correctly and I assure you that it will pay back 10 times in the game. 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.

If you get to know that weight training soccer does not encourage on adding to muscle mass rather it stresses upon the strength of muscle groups that support the joints. For this purpose special fitness training programs should be designed to let the players have some time, away from both the field and the ball to work on target muscle groups.

Focusing on these target areas will generate superior movement and flexibility causing higher velocity and strength.

Core: The area that is first to be targeted are the abdominals, which is usually called the core. “Core” is the portion of the body which starts from the breast bone till the lowermost part of the pelvis area. This area is the basis of strength, the gravitational center, and the balancing point of the body.

So, the core is the place from where all the physical activities start from. A good and established abdominal core also leads to a well-balanced back, mainly the Lumbar part. This in turn creates and enhances a better posture.

Soccer Fitness

Legs: The quadriceps are helpful in pumping the heart. This means that these are the biggest muscle groups of the body and are responsible for pumping a huge amount of blood volume. Even walking is a beneficial exercise in weight training soccer because blood is pumped through the body by each leg.

A lot of energy is exerted in hitting the ground, thus it is very important to have powerful and well-balanced leg muscles required by the hips, knees and the ankles.

Back, Chest and Neck: This portion of the body provides relationship between the core and the ends (legs, arms and the head). During soccer strength training, these parts should be given a lot of importance as their development is directly proportional to the growth of the body.

Arms: For balancing the body arms are very helpful; example while jumping to head a ball or shifting directions. Keeping your arms in the air makes a forceful jump.

Plyometric: A mixture of weight training with well-organized plyometric program must be practiced for quality results. With this method you will see progress within the first half of the season.

Special attention must be given to the core as only a well-developed soccer fitness program to improve the core will definitely target these zones.

Program: Normally such a program should be designed which is measureable and specific to an individual’s requirement and used at the introduction of the season. The comprehensive development of the player comprises of directing attention to specific areas of the body initiating with the core till each section of the body.

In the end we say that weight training soccer can be applied by mentally preparing the players; because it is needed that the players and the team help each other to own the program. You are invited to become a member of 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.

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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. 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. It should be started with the crouching exercises first. This session should be followed by putting the bar to a weight with which the players can perform 20 reps with. Considering that they have good strength, hence give them 220 pounds to start with. They have to get under the bar, with it resting across their upper back, and stand up with it.

They should then get out of the stands and stand with their feet and shoulder width apart. They must hold it as they go down until their hips are slightly lower than the top of their knees. When they reach this level in weight training soccer, they should stand up quickly and exhale. The players must be encouraged to continue even when they are worn-out till they do 20 reps.

Soccer Fitness

A 5-10 minutes break should be taken before moving on with the leg curl machine to work on hamstrings. They are required to perform 4 sets of 15 reps each. They will be required to perform 4 sets of 15 reps on the Stiff-Legged Dead lift between each set of Leg Curl exercises. As player’s speed is greatly improves by strong hamstrings, so they should be very tough.

After completing 3 sets of 25 reps on the Standing calf-raise machine your leg exercises will be over.

Now for the upper body work out begin with the Incline bench press.
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. The players must repeat the 5 sets 10 times with weights, while stretching their chest and shoulders and at the end of each set stop and relax for 2 minutes.

In this segment of soccer strength training the second exercise is the pull-ups. Their palms must be facing their body so that they can exercise their biceps and back muscles. Finally the upper body exercises include abdominals and performing 5 sets of 20 or more reps of leg raises. 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 should consider joining our youth soccer coaching society to know more about various weight training exercises relevant to the game of soccer; the community also provides 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.