Soccer is a game that requires a high level of stamina and physical strength. Physical strength allows a soccer player to run fast and jump high, and also helps with the physical contact within the game. Resistance training, also known as weight training, is the best way to increase physical strength for a soccer player. Resistance training includes a set of exercises performed for a number of repetition.
Muscle Groups
The quadriceps, hamstrings and calf muscles are all involved in the process of running and kicking, so they are the key muscle groups that should be strengthened during a soccer resistance-training session. The core muscles around the abdomen and lower back should also be strengthened as part of a training regimen. Increasing physical strength in these muscle groups will increase performance and also help with injury prevention.
Resistance Training
Soccer resistance-training exercises should simulate movements in a game. Traditional resistance-training exercises such as the bench press or squats will strengthen a muscle group, but dynamic exercises such as lunges will help soccer-specific strength training. EliteSoccerConditioning.com states that soccer resistance training should at time include high-intensity, high-weights and fast-moving repetitions.
Timing
It is common for elite soccer teams, such as the 2009 NCAA champions North Carolina, to have on off season soccer resistance-training program to increase physical strength and help prevent injury. However, during the season a team will often lighten the resistance-training load to take the strain off bodies (see Resources).
Training Plan
Sports-Fitness-Advisor.com recommends using 50 percent of one rep max when lifting in a soccer resistance-training program. Using lower weights and performing a higher number of fast-moving repetitions is also suggested. Lunges and shoulder presses are suggested resistance training exercise, as are self weight-bearing exercises such as push-ups and dips.
Flexibility
A soccer resistance training regime can be strenuous and a full stretching routine should be included as a warm up and cool down before and after each lifting session. Including flexibility exercises as part of your soccer resistance training regime will avoid muscle injuries such as strains and pulls.
Member Comments