Soccer has got to be one of the most demanding sports played today. When you consider the players in a soccer game cover an estimated 8-12 km of ground in a single game, you realize just how physically demanding the sport really is.
Not only that, but they do not have the rest periods in a soccer game that are typical in other sports, so the conditioning of the athletes is crucial for them to be able to play a good game. It is important for these players to find a good soccer weight training workout that will help them to improve their endurance and strength.
Although aerobic training is very important to a soccer player to be able to stay in a game, muscle strengthening and building is just as important for endurance, not to mention giving them the ability to sprint and kick the ball with necessary force to be at the top of their game.
Strength training has become a very crucial part of the soccer players’ training program. They need to have balance and power in their bodies in addition to the endurance to cover the ground required in a game.
Soccer players are prone to having larger quadriceps muscles in relation to their hamstrings, which can put them in danger of injury to the smaller muscles. That is why muscle strengthening and building is very important for creating balance in the muscle groups for a soccer player.
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
Active: 20 Minute Strength Training Workout
GymProfessor: Strength Training Gym Workout for Soccer/Football
One Result: 5 Reasons Soccer Players Should Lift Weights
