Use Weight Training for Soccer Players Helps to Build Muscle and Take Your Game to the Next Level
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Weight training for soccer players is designed to help you get bigger, stronger and faster on the soccer field.
Yes. That is what I said. Weight training and soccer players. Building muscle, specifically those muscles that are used to play soccer, is an easy way to raise your game and help you contribute to your team.
It is the most popular sport in the world, and it is growing by leaps and bounds in the United State of America. With more and more people playing soccer (nee futbol), people want to know how to separate themselves from the masses. One answer? Weight training for soccer players.
When you think about soccer, your mind probably jumps to running and kicking. It may not seem obvious how weight training can help you improver you overall game. However, when done properly, sport specific weight training for soccer players can make your play improve significantly.
Soccer Weight Training Program: Stronger, Faster
This soccer weight training program is what is known as a circuit routine. You do one set of each exercise in the program back-to-back with minimal rest after each exercise. Once you have completed the list, you rest of a few minutes, and repeat the list. Do the the circuit 2 or 3 times.
Each exercise should be done with a 2-1-1 tempo. This means that you lower the weight slowly, in a controlled manner, for a two count, pause for a count and then lift the weight explosively for a 1 count. This tempo should facilitate the development of explosiveness on the soccer field.
The amount of weight you use for each of these exercise should be approximately 60% of your one rep max, unless the exercise specifically recommends otherwise.
This workout should be done three days every week, allowing at least a day of rest between each session (example: Monday, Wednesday, Friday).
| Soccer Weight Training Program | ||
| Exercise | Sets | Reps |
| Crunches | 3 | 25 |
| Walking Lunges | 3 | 20 (10 x 2 Legs) |
| Back Extensions ("Good Mornings") | 3 | 20 |
| Overhead Triceps Extensions | 3 | 20 |
| Oblique Crunches | 3 | 20 |
| Seated Dumbbell Bicep Curls | 3 | 15 |
This is a great weight training for soccer players workout program that will lay the foundations for an improved soccer game.
For more information on the benefits of fitness for youth soccer players, visit our friends at Youth Soccer Fitness.
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