Weight Training Helps Soccer Players to Remain Fit For Their Games

Soccer training is not just a competitive sport but it is a somewhat physical sport as well. You will often hear soccer players getting injured while playing on the field. When dribbling the ball or while passing, most players in possession of the ball are attacked by players from the opposition. Some of the tackles like the ones from behind can cause serious injuries. Most of the times, these injuries can be avoided if a player is physically fit and such fitness levels can be achieved through weight lifting training or strength training.

Soccer players require weight training specific to their game and depending on their physical requirements. As a player, you just can't start lifting weights one fine day and expect to become physically fit and muscular within a week. There is a certain weight lifting training schedule that you will need to follow in order to achieve high levels of physical fitness. One of the important things to understand here is that your weight lifting training will differ from that of a bodybuilder.

Your weight training should be focused at making you physically fit for the game so that you can derive higher speed, power, flexibility, and agility during the game. All soccer players need strong legs, shoulders and back and these are the areas that weightlifting training should focus on. The standard weight training routine for most professional soccer players comprise of a 2-day in a week schedule. Here is an example of what type of weight lifting training most soccer players participate in:

Day 1: Legs - Hamstrings, Quads, Calves, and Glutes
On Day 1, your weightlifting training should focus on strengthening your legs because they play the most important role in a game of soccer. You will need to ensure that there is not too much mass in your legs so that you are not slowed down. This will help in creating muscular endurance. The weight training exercises should start with lighter weights and you should be able to complete them quickly. This type of weight training should ideally be completed in one minute with a 2-minute break between sets. Some of the weight training for legs includes:

- Dumbbell side lunges - 3 sets x 12 times
- Speed squat - 3 sets x 12 times
- Leg curl - 3 sets x 12 times
- Leg extension - 3 sets x 12 times
- Calf raises - 3 sets x 12 times
- Stiff leg dead lift - 3 sets x 12 times

Day 2: Weight training for chest, shoulder, and triceps
Soccer is quite a physical game and you will need to use your chest to trap the ball, shoulder for pushing your opponent, and triceps for warding off opponents. You need to be extremely fit and your weight training should include:

- Bench press - 3 sets x 10 times
- Dumbbell shoulder press - 3 sets x 10 times
- Dumbbell incline press - 3 sets x 10 times

- Standing dumbbell triceps extension - 3 sets x 10 times
- Push press - 3 sets x 10 times
- Skull crusher - 3 sets x 10 times

This type of weight training will help you to remain physically fit on the field and off the field.

Article Source: http://EzineArticles.com/3749031