Probability you might not believe this, but just hear me out on this. While coaching players on games that involves great strength, and, or explosive power Weight training soccer is very useful. Strong abdominal and lower back muscles are also essential for players for whom strength and power is not the main issue.
This article explains the basic principles of weight training for soccer using common activities for demonstrating those principles.
During soccer strength training, Specificity is a very important concept. The idea is that to train your players to practice in a manner which is similar to that when they play on the fields. For instance: Runners run and swimmers swim.
In order to enhance strength an essential thing to be stressed upon while exercising is speed. Weight training programs should be designed in a manner that takes in to account the individuals role in team sports, their age, physical and mental ability to take pressure, and the level at which they are to play.
While developing a fitness training program, all this information is helpful for a coach to ensure a good start.
Physical conditioning usually requires activities that improve specific training. For example: swimmers also run and lift weights to improve their aerobic and strength and power fitness.
One more feature in weight training soccer often ignored is prevention of injury.Another area of weight training soccer which is commonly neglected in is injury prevention. Although it does not contribute directly to an increase in a player’s performance, injury prevention can positively support a player’s performance by ensuring that he or she is fit to play at crucial times in the event calendar.
A sport like soccer includes activities such as running, sprinting, turning and twisting, side-stepping, going for a hit. To develop strength, stability and power the chain of muscles titled as the “anterior and posterior chain,” involved in these activities should be given attention.
Hence the core lifts, like squats and deadlifts are essential working out for building these muscles. The general soccer fitness program may be used commonly but these two core lifts are very essential for leg, hip, back and abdominal strength.
You may also include a swimming program to focus added attention on the shoulders, arms and back muscles.
Typically strength programs involve heavy masses with only some repetitions. As we have talked earlier some sports require mass and power but some others like soccer requires a good combination of strength with flexibility, speed and resistance; especially the midfielder.
Working on very special muscle groups can also enhance the performance even if primary strength, power or endurance gains are lacking. These muscle groups are the lower back and hamstrings, and the quadriceps muscles that direct knee joint function.
So this is it. Always remember these points while weight training soccer since in sport like soccer weights may not give much advantage. You should consider joining our youth soccer coaching society that has a plethora of informative articles, weekly newsletters, and videos to help you better understand the concepts of youth coaching.
ABOUT THE AUTHOR:
Andre Botelho is a recognized authority in youth soccer coaching and has already helped thousands of youth coaches to dramatically improve their coaching skills. Learn how to explode your players’ skills and make training fun by downloading your free ebook at: Soccer Practice Drills
