Weight training for soccer and strength and conditioning are important aspects of the game that helps any player polish his/her game while boosting other facets of their skills.
From playing professionally I can tell you that a proper off season strengthening program elevated my game to a higher level. For any aspiring pro reading this having a well oiled machine of a body going into a pro trial or your pro season can really make the difference.
All Workouts Below Taken from Professional Club Teams I've Played on in Europe and around the world:
Complete Professional Off Season Workout Start to Finish
Professional Strength and Conditioning Warm Up
Individual Core Workouts
Individual Ab Workouts
Listen to Your Body - Much like fitness workouts weight training and strength and conditioning is about listening to your body. Sometimes it needs to be pushed, and other times if you've had a hard week it needs sufficient rest. Don't hesitate to take an extra day or two break when you feel an injury coming on. Sometimes the best way to stay injury free is to listen to the signals your body is giving you.
Things to Remember about Soccer Weight Training:
Pace Yourself - There's a difference between getting physically stronger and being a fridge. Take your time and and go though the necessary progression of the workouts. You're not gonna go from zero to hero over night.
Don't Neglect Your Body - Strength and conditioning is about total body strength. Don't look to get a jacked upper body then injure your lower body and wonder why. Developing your body strength is about having an even well geared machine, not a monster truck with flat tires.
It's All in Your Head- Like any par of the game most of it is in your head. Weight training for soccer and the workouts involved from my experience are no different. It's about digging deep and looking for grit in places you had never looked for before. You will have to fight to go that extra rep or series and the only one stopping you from getting from good enough to great is yourself.
Whenever I do a workout, whether its strength and conditioning or fitness or technical skills I always do one more then the guy who's doing the most, or one more rep then the paper says. That way I know i'm separating myself from the pack.
Easy Arnold! These techniques are not simply trying to develop strength during your time in the weight room. It's about building power, explosiveness, balance, and endurance in addition to getting stronger. An athletic lifting program should also facilitate the athlete becoming faster and more agile. Oh and getting abs chizzled enough to wash your clothes on of course. Enough jokes, weight training for soccer can elevate a part of your game you never knew existed.
It's important to know the different types of workouts and how they can benefit you for what you're trying to achieve in raising your game.
1. Core Training: The term core refers to the mid section of your body running basically from right below your chest down to your hips. This is the area of your body that everything else rests on and that needs to be in great shape. A strong core will help an athlete improve their balance, explosiveness, and prevent injury. Now many clubs use core training worked into a majority of normal lifts that usually allow the core to rest. We accomplish this by using the Swiss ball and the Air discs. These two pieces of equipment force an athlete to focus on balance and core stability when performing basic lifts.
2. Varied Exercises & Repetitions: The combination of the exercises you will perform and the number of repetitions you will do the exercise will constantly change. The benefit of such changes is that the body never gets used to certain lifts or numbers of repetitions. The changes in good strength programs are they constantly shock the muscles ultimately allowing them to grow and become stronger. The constant changes helps to eliminate or at least limit the repetitiveness or boredom that can accompany many lifting workouts.
3. Explosive Training: Explosiveness is a key element in most athletic activities and weight training for soccer. Performing explosive movements in the weight room helps prepare the body for doing the same on the field. These workouts use a number of different exercises that require the athlete to use their fast twitch muscles and to “explode” through the lift. Most of these lifts involve explosiveness in the legs and especially in the hips. These are the same areas that generate explosiveness when running, jumping, firing off of the line, and tackling.
Easy enough right? Now lets get to work. These concepts are the foundation of any strength or weight training for soccer workout. It will be easy to notice the importance that they carry as you work your way through them. But understand that you must focus on using proper weight and using correct form to get the benefits from these foundations and maximizing the importance of weight training for soccer.