| Soccer training is not just a competitive sport but it | | | | On Day 1, your weightlifting training should focus on |
| is a somewhat physical sport as well. You will often | | | | strengthening your legs because they play the most |
| hear soccer players getting injured while playing on | | | | important role in a game of soccer. You will need to |
| the field. When dribbling the ball or while passing, | | | | ensure that there is not too much mass in your legs |
| most players in possession of the ball are attacked | | | | so that you are not slowed down. This will help in |
| by players from the opposition. Some of the tackles | | | | creating muscular endurance. The weight training |
| like the ones from behind can cause serious injuries. | | | | exercises should start with lighter weights and you |
| Most of the times, these injuries can be avoided if a | | | | should be able to complete them quickly. This type of |
| player is physically fit and such fitness levels can be | | | | weight training should ideally be completed in one |
| achieved through weight lifting training or strength | | | | minute with a 2-minute break between sets. Some of |
| training. | | | | the weight training for legs includes: |
| Soccer players require weight training specific to their | | | | - Dumbbell side lunges - 3 sets x 12 times |
| game and depending on their physical requirements. | | | | - Speed squat - 3 sets x 12 times |
| As a player, you just can't start lifting weights one | | | | - Leg curl - 3 sets x 12 times |
| fine day and expect to become physically fit and | | | | - Leg extension - 3 sets x 12 times |
| muscular within a week. There is a certain weight | | | | - Calf raises - 3 sets x 12 times |
| lifting training schedule that you will need to follow in | | | | - Stiff leg dead lift - 3 sets x 12 times |
| order to achieve high levels of physical fitness. One | | | | Day 2: Weight training for chest, shoulder, and triceps |
| of the important things to understand here is that | | | | Soccer is quite a physical game and you will need to |
| your weight lifting training will differ from that of a | | | | use your chest to trap the ball, shoulder for pushing |
| bodybuilder. | | | | your opponent, and triceps for warding off |
| Your weight training should be focused at making | | | | opponents. You need to be extremely fit and your |
| you physically fit for the game so that you can | | | | weight training should include: |
| derive higher speed, power, flexibility, and agility | | | | - Bench press - 3 sets x 10 times |
| during the game. All soccer players need strong legs, | | | | - Dumbbell shoulder press - 3 sets x 10 times |
| shoulders and back and these are the areas that | | | | - Dumbbell incline press - 3 sets x 10 times |
| weightlifting training should focus on. The standard | | | | - Standing dumbbell triceps extension - 3 sets x 10 |
| weight training routine for most professional soccer | | | | times |
| players comprise of a 2-day in a week schedule. Here | | | | - Push press - 3 sets x 10 times |
| is an example of what type of weight lifting training | | | | - Skull crusher - 3 sets x 10 times |
| most soccer players participate in: | | | | This type of weight training will help you to remain |
| Day 1: Legs - Hamstrings, Quads, Calves, and Glutes | | | | physically fit on the field and off the field. |