What if I told you that weight training soccer is aimed at enhancing strength rather than the building of muscle mass, especially the growth of muscle groups that support the joints? It calls for special fitness training sessions off the field and off the ball with a view to segregate and concentrate on certain muscle groups.
Focusing on these target areas will generate superior movement and flexibility causing higher velocity and strength.
Core: Technically the first area to focus on is the abdominals, commonly known as the core. The area of the body ranging from under the breast bone up till the end of the pelvic region is called the “core”. This part of the body is responsible for power generation, maintain the center of gravity and balancing the body.
Hence all the physical actions are initiated from the core A powerful and sound abdominal core also confirms a well-balanced back, particularly the Lumbar area. It also improves the posture.
Legs: The quadriceps pump the heart. Therefore they are the largest muscle groups of the human body and supply vast amount of blood to the heart. Even walking is a beneficial exercise in weight training soccer because blood is pumped through the body by each leg.
The hips, knees and the ankles need balanced and strong leg muscles in order to endure all the force and energy produced in hitting the ground.
Back, Chest and Neck: This portion of the body provides relationship between the core and the ends (legs, arms and the head). During soccer strength training, these parts should be given a lot of importance as their development is directly proportional to the growth of the body.
Arms: The arm plays a vital part in soccer to help maintain balance while you jump to head a ball or when you suddenly change directions. Keeping your arms in the air makes a forceful jump.
Plyometric: You should combine weight training with well-organized plyometric program for great results. They work alongside to create an individual and a team that will show improvements well within the first half of the season.
Special attention must be given to the core as only a well-developed soccer fitness program to improve the core will definitely target these zones.
Program: Normally such a program should be designed which is measureable and specific to an individual’s requirement and used at the introduction of the season. Concentrating on specific areas of the body starting with the core and searing outwards to each section of the body is vital to the total development of an individual.
Finally it should be said that weight training soccer can be useful by first preparing the players; as it requires the players and the team to own the program. You should consider joining our youth soccer coaching society and find an answer to all questions as the site offers loads of information in form of articles, videos, and newsletters.
Andre Botelho is the author of “The Expert Youth Soccer Coaching Guide” and he’s a recognized expert in the subject of youth soccer coaching. Learn how to explode your players’ skills and make coaching sessions fun in less than 29 days! Download your free pdf guide at: Kids Soccer Drills.
Tags: fitness training, soccer fitness, soccer strength training, Weight training soccer