Instant Weight Training Soccer Strategies Anyone Can Use

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.

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. Though the importance of upper body weight training for soccer is not as much as the legs, we still go on with it for general conditioning and strength.

I recommend you begin your fitness training with the legs. You can start the warm up session 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.

Now they must stand keeping their shoulders and feet width apart. Next they move downwards keeping hold of the bar up until their hips are just below the upper part of their knees. At this point in weight training soccer, players should quickly rise to the full standing position and exhale. They should be motivated to do this for 20 reps even when they are totally worked out.

They should be given a break of 5-10 minutes before switching to the leg curl machine to work on hamstrings. 4 sets of 15 reps each should be completed by them. They will be required to perform 4 sets of 15 reps on the Stiff-Legged Dead lift between each set of Leg Curl exercises. 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

Now for the upper body work out begin with the Incline bench press. After a warm up exercise, guide players to add enough weight so that the next set of 10 reps gets difficult. 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. Finally the upper body exercises include abdominals and performing 5 sets of 20 or more reps of leg raises. The final exercise is sit-ups, complete 5 sets of 50 or more.

As a final point weight training soccer is only a minor portion of the comprehensive training program required. 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.

By: Andre Botelho

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Andre Botelho is known online as "The Expert Youth Soccer Coach" and his free Weight training soccer ebooks and reports have been downloaded more than 100,000 times. To skyrocket your players' skills and make practice fun in record time, download your free Soccer Fitness ebook at: Soccer Practice Tips.