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? For this purpose special fitness training programs should be designed to let the players have some time, away from both the field and the ball to work on target muscle groups.
This will result in improved mobility and flexibility for enhanced swiftness and power.
Core: The area that is first to be targeted are the abdominals, which is usually called the core. The area of the body below the breast bone up till the groin or the base of the pelvic region is considered as the “core”. This portion of the body is the origin point of power, gravity and balance in the body.
Hence all the physical actions are initiated from the core A strong and a well developed abdominal core also ensures a well-balanced back, especially the Lumbar region. This in turn creates and enhances a better posture.
Legs: The leg muscles called quadriceps are vital in pumping the heart. Hence they are the major muscle groups of the body and provide enormous amount of blood volume. 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: These areas of the body serve as a link between the “core” and the ends (legs, arms and the head). These areas must never be neglected in soccer strength training because their growth is linked with the rest of the body.
Arms: For balancing the body arms are very helpful; example while jumping to head a ball or shifting directions. Throwing your arms in the air adds force to a jump.
Plyometric: A mixture of weight training with well-organized plyometric program must be practiced for quality results. Using this technique such players will be produced who will show good results in 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: Usually a program that is calculable and particular to an individual’s requirement should be applied at the start of the season. The thorough improvement of an individual consist of aiming specific parts of the body first with the core and then heading for every section of the body.
In the end we say that weight training soccer can be applied by mentally preparing the players; because it is needed that the players and the team help each other to own the program. You are welcomed to our youth soccer coaching community 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.