Soccer Weight Training Program

To find the best soccer weight training program, look for programs that are not only designed to help you build up strength but also to increase your stamina. After all, soccer players can only be helped by gaining more strength and stamina, especially if they acquire these benefits from programs designed specifically for soccer players.

Soccer players must be swift and agile, but this does not preclude them from weight training. Contrary to popular belief, weight training does not always result in bulky muscles that may slow down an athlete’s speed and agility. In fact, a proper weight training program will only serve to assist a soccer player in his or her overall game, especially if gym time is spent in a comprehensive soccer weight training program.

Soccer teams are divided into four different types of players:

• Defenders: These players have the unenviable task of being both strong and nimble throughout the duration of the game. Defenders may find themselves sprinting one moment and then blocking the ball the next moment, and for this reason these players should seek out weight training programs that are designed to add strength, agility, and flexibility.
• Attackers: These players truly benefit from speed and the ability to be nimble on their feet. No matter how strong a player in this position is, if he or she does not have speed then the chances are that he or she will not be a successful attacker. For this reason, weight programs for players in this position should concentrate on building lean muscles in order to promote speediness.
• Midfielders: Since players in this position can find themselves in either defense or attack mode throughout the duration of the game, it is important for the players in the midfield have an overall strength training program which will allow them to get through the game successfully. Stamina is an important attribute for midfielders.
• Goalies: Both strength and flexibility are incredibly important for goalies within the game of soccer. Goalies may not have to sprint across the field like some of the other players do, but they must be able to leap toward the ball at a moment’s notice. As a result, goalies should concentrate their strength training programs on overall strength and flexibility development.

Strength training will help soccer players in whatever position they play, although certain positions need different types of training than others. All soccer players should maintain a high level of physical fitness, no matter which position they usually play. Other physical fitness aspects that will complement a comprehensive soccer weight training program include:

• Cardio
• Flexibility
• Proper nutrition

Soccer players who play for a professional team probably have the benefit of a personal training staff that is available to design a personalized training program for all the players. For those players who do not have the benefit of a personal training team at their disposal, there are plenty of other resources available:

• Personal Trainers: Almost every gym offers personal training programs, usually at an additional cost. If you decide to consult a personal trainer make sure he or she is correctly certified – in other words, not just someone who claims to know a lot about fitness but instead someone who actually holds certifications – and also be sure to employ a personal trainer who knows about the special needs of soccer players.
• Soccer Coaches: Some players need not look any further than their own coaches. Soccer coaches with vast experience and proven results may be able to devote some additional time to individual players who seek assistance in developing a personalized weight training program.
• Books and Videos: You can find a wide variety of books and videos designed to assist soccer players with weight programs. Visit your local bookstore or check out some of these suggestions:
  • The Ultimate Guide to Weight Training for Soccer
  • Speed and Strength Training for Soccer
  • Science of Athletic Training: Soccer

Take care when utilizing a book or DVD for your training. Follow the directions carefully to make sure you perform the moves correctly.

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