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 Weight Training Soccer: Winning Tactics For Coaches 
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Post Weight Training Soccer: Winning Tactics For Coaches
Weight Training Soccer: Winning Tactics For Coaches
by: Andre Botelho

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. The soccer fitness plan discussed in this article will help you prepare your players for playing soccer at a 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. Upper body weight training for soccer is not as important as is for the legs, but we still do it for overall conditioning and strength.

I recommend you begin your fitness training with the legs. Start with squats. After a light warm-up set, load the bar to a weight you think your players can get 20 reps with. Let's say they are pretty strong, so tell them to begin with 220 pounds. The exercise involves getting under the bar then placing it on the upper back and finally standing up with it.

Next tell them to stand having their shoulders and feet width apart. After that they must lower their body while holding on to the bar till their hips are a little bit below the top of their knee. When they reach this level in weight training soccer, they should stand up quickly and exhale. Encourage them to repeat this for 20 reps even when they are dead tired.

Give them a break for about 5 to 10 minutes and then start with the leg curl machine to work on the hamstrings. 4 sets of 15 reps each should be completed by them. In between each set of Leg Curls, they'll also be doing 4 sets of 15 reps on the Stiff-Legged Dead lift. Since hamstrings are very important to a player's speed, so you want them to be very strong.

The leg exercises will be completed with 3 sets of 25 reps on the Standing calf-raise machine.

The Incline bench press would be used to start the upper body exercises. Once the players have performed the warm ups, tell them to carry on by putting more weights such that the next set of 10 reps get harder. A total of 5 sets of 10 repetitions are required with the weights, while stretching their chest and shoulders, yet pausing to relax for 2 minutes in the middle of each set.

The second exercise for this portion of the soccer strength training is pull-ups. Their palms must be facing their body so that they can exercise their biceps and back muscles. The last phase of upper body exercises is to concentrate on the abdominals and leg raises of about 5 sets of 20 or more repetitions. 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.

About The Author
Andre Botelho is a recognized authority in youth soccer coaching. Learn how to explode your players' skills and make training more fun in record time. Download your free youth soccer coaching guide at
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Wed Feb 16, 2011 12:52 pm
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