Any sport calls for endurance and weight training soccer exercises can be of great help when it comes to training for soccer and building strong muscles helping the player last through the match with ease.
Soccer Weight Training
There are several soccer drills, soccer moves and methods that are used for muscle building. But for soccer, there are specific ways that are used to add speed, stamina and strength to the muscles.
If you see all the best players, that is obvious. More than the upper body, for soccer, it is the legs that need the most attention, because that is where all the action is.
So explain to your players that if their legs are strong, they will be able to move with speed, with the ability to cover the five-odd miles they end up running during an average match.
Weight Training For Legs
For stronger legs, expert weight trainers suggest doing squats. They advise beginning with a warm up and then try to lift a weight that can be managed for at least twenty repetitions. You should instruct your players to maintain the correct posture, with the bar across their back and to slowly stand up.
Their feet must be well apart, and they must draw in a deep breath and hold it as they lower themselves to the point where their hips are at a lower height than their knee tops. Now they must swiftly raise themselves to stand and let out their breath.
This needs to be done about twenty times. For players who find it fairly manageable, they can try adding a little more weight. Allow your players a five minute respite every three sets or so.
After the above is completed, your players need to exercise focusing on their hamstrings, which are vital for developing speed. These also need some serious stretching after each set of exercises. This also applies to soccer goalkeeper drills.
Working On The Upper Body
Let your players work on their upper body after a gap of two days from the legs exercises. The sequence to follow if you take into account days of the week is as follows:
- Sunday – lower body workout
- Monday – no training
- Tuesday – upper body
- Wednesday – no training
- Thursday – lower body
- Friday – no training
- Saturday – no training
So, the plan is to switch between upper and lower body training with one days gap in between. Soccer Weight Training routines are an important part of practice and you must make sure you include them in your players development plan.