Soccer Strength Training
Post date: Jun 30, 2017 5:03:49 PM
"Talent without working hard is nothing." - Cristiano Ronaldo
We are exercising the following workouts in an effort to increase physical performance and build a resilience to injury.
Age and physical growth of the player will be taken into account when determining the number of reps for exercises. In general those players still growing will not do low reps/heavy weight sets.
The attached file on the right is a good basic weekly workout.
Every day (M, T, H):
warm-up - dynamic stretching (2-5 mins)
warm-up - plyometrics (5 mins), 3 sets of: 10 box jumps, 10 lateral jumps, 10 long jumps
weights (50 mins max, includes 12 mins of ball touch drills) - 8-12 reps (target is 10, last rep of every set hard to get); every person doing the exercise (minimal (15-20 sec) rest between all sets):
* 3 sets-squats
* 3 sets- RDLs
** (will alternate replacing squats & RDLs with dumbbell lunges - 4 sets)
* 3 sets- Power cleans
* 3 sets- Pull ups
* 3 sets- Push ups or bench press or dumbbell press
* 3 sets-Shoulders (dumbell press, mil press, or dumbbell lateral raises)
* 3 sets-Biceps (always standing- barbell curls or hammer curls)
* 3 sets-Triceps (overhead tri-extensions, tri-kick backs, or tricep dips on bench)
* Abs (compound set: modified leg raises-modified crunches-1/2 situps; or hanging leg lifts-Russian twists-frogs)
ball touch exercises - 12 mins (but is mixed in with weights) (in groups of 5, these will be run during the weight workout, 5 will be pulled out at a time)
cool down stretch (outside) - 5-10 mins