Soccer Players rely on quickness, speed, agility, and balance more than strength and power. The larger your muscles, the more power speed, and agility you can get from them. However, simply building muscles without training them for the needs of the game will reduce your chances of success. Create different exercises to improve all the features of the fitness you need for soccer.
Get to know about the Workout routine for soccer players
Here are some best workout routine for soccer players, My soccer academy coaches always suggest
- Drill Seasons
- Warm-Up and Stretch
- Overspeed Workouts
Many months before your season starts, work on growing muscles with strength training drills. Perform three to 5 repetitions of training, then take a rest for several minutes. Repeat the same drill set two or 3 more times before going to a new workout. Use as much load as you can lift, or the highest cover set you can move on a machine. Alternate upper and lower-body workouts.
Around 6 weeks before your season starts, reduce your weight or resistance environments to approximately 50 percent of your max and work on critical movements and muscular strength. Do 12 to 15 repetitions of training, then take a one-minute recess before starting a new exercise. Explosive activities require you to make one, great move in one direction, like moving the blocks at the beginning of a race. Do box jumps by standing in face of a knee-high table or box, then jumping onto it. Repeat 6 times. Perform box squats by lifting weights from a sitting posture.
One month prior to your season starts, limit your drills to exercises and training that mirror your game. Use light or no weight and do high-speed movements. Do sprint, bounding and other event-specific moves.
Warm-Up and Stretch
Warm-up using usual intensity moves for all workouts, year-round. Let your tissues warm and stretch before you start the strenuous activity. Do not do static stretch, or take your stretches, before action — this desensitizes muscles. Perform your actions after you have warmed up. After your exercise, cool down for many minutes with low-intensity moves, then static stretch. Warm-up, exercise, cool down and stretch each moment you work out.
Grow leg power with deadlifts, lunges, squats, leg presses and calf supports. Improve your critical strength with box jumps and box squats. Increase jumping experience with reactive squats. Using less than 50 % of your max weight, drop yourself halfway to a regular squat, then jump up. Jump off a box, then jump back up to do depth jumps for the improved upward leap. Work your higher body with curls, kickbacks, rows, extensions, and presses. For shotput and javelin, work throwing much bigger and much lighter balls and javelins to exercise your nervous system to use more energy and to work faster, respectively.
Use training courses that let you run quicker than you can by yourself. Have a partner hold you with resistance fittings or towel as you try to run, letting go after you take various steps. You will get an original burst of pace that will be quicker than you can produce alone. Have a partner drag you toward him using a resistance cord. Rundown precipitous hills to take benefit of the extra speed gravity produces.
In this part, you have learned about Exercise Habits for soccer players. But facts mentioned in this part are just a small part of what you want to know as the soccer player. To get more updates, please follow us on Facebook and Instagram