Strength training for soccer players has become an important part in preparing oneself to be fit for every match. Indeed, soccer is a physically demanding game, with all the quick movements you need, the stamina to help you last throughout the game with little rest, as well as the strength of your legs, the rest of your lower body and also your upper body for other tasks such as shielding and tackling.
Building strength is indeed one important aspect of training for soccer but you don’t have to be a bodybuilder though. Too much muscle in your upper body can also slow you down in the field. Strength training for soccer should be a workout that adds just the right strength to help you overcome the physical challenges of the game.
It is therefore important to keep in mind to perform the correct strength training for soccer – and that your training should be something that will help you increase your soccer speed and agility and not bulk you up and decrease your speed. Your goal for your strength training should be building muscles just enough to build your outstanding endurance, enhance your flexibility, as well as help you become stronger and faster.
One leg squat
The one leg squat is a good strength training exercise you can start to help you build strength on your legs. As leg strength is important in the game of soccer, one leg squat can help a lot in developing your skill and ability in the game. One way to do the one leg squat effectively, and probably the best way to do it, is to use weights.
Aside from the one leg squat, you can also do other squat exercises such as the squat jump and the run-stance squats.
Circuit training
Circuit training is also one of the most popular ways to do strength training for soccer. Building muscular endurance allows your muscles to perform high intensity activities repeatedly and this is indeed important in the game of soccer. Most often, circuit training includes specific exercises such as push-ups, crunches, bench dips and others.
In circuit training, you can follow workouts with fewer weights but more repetitions. In these drills, your body is enough to work as your resistance thus you do not need to add more weight as you train. When you perform circuit training, keep in mind that you should have short rest periods between circuits. This will truly help you build more endurance for the game.
Plyometrics is also being used by soccer players to build power which comes from strength and speed of your movement. If you already develop that strength you need, you can move on to plyometrics to improve your speed. However, it is important to note that you have to first build strength before attempting plyometrics to avoid injuries.
Aside from building and improving strength on you lower and upper body, strength training for soccer can also help in correcting your muscle balance especially with your hamstrings and your quads to help you as well in preventing injuries during the game.