While it is true that upper weight training is not as important to the game as lower muscle workouts, it is still important to work out the upper body to improve overall performance and stamina. It is advised to do a lower body workout one day, with one day off in between, and an upper body workout the next day, with another day off, and so forth during the training program.
One of the most effective exercises for the lower body is performing squats with a weight. Lift the weight with your legs about shoulder width apart, with the weight resting on the back of your shoulders. Then lower your body into a squatting position, then rise back up slowly to a standing position. It is recommended to start with a weight that you can comfortably lift, and do 20 squats per session. Take a 5 minute break between sessions, and repeat each session 2 more times.
That is just one of the weight strengthening exercises that work on the lower body. If you are starting a soccer weight training workout, it is important to consult a professional who can design a training program that will be tailored to your specific needs, and which can help to improve your overall performance and soccer playing abilities.
Resources:
FitDay: 4 Soccer Strength Training Exercises to Build Muscle
BodyBuilding.com: Training Like a Pro
http://www.bodybuilding.com/fun/soccer_conditioning.htm
New Mexico Youth Soccer US Youth Soccer: Soccer Weight Training
http://www.nmysa.net/Assets/coach+education/Soccer+Weight+Training.pdf
Salisbury University Men’s Soccer Summer Program
Active: 20 Minute Strength Training Workout
http://beta.active.com/triathlon/articles/20-and-45minute-strength-training-workout-6753
GymProfessor: Strength Training Gym Workout for Soccer/Football
One REsult: 5 Reasons Soccer Players Should Lift Weights
http://www.oneresult.com/articles/training/5-reasons-soccer-players-should-lift-weights
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