Strength Exercise

Posted in Weight Training by admin on June 10, 2008

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Are you a player looking to better your performance or impress a university coach? Are you looking for a way to stand out on the football pitch so you can receive a scholarship?

Face it, today many soccer teams are built on strength, power and speed. If it comes down to you and the next player with both of you having the same soccer skills regardless if you are male or female the coach will choose the better athlete. It makes sense. Why would a coach want a slow ineffective player?

So here are my top five exercises that should in any soccer strength training program.

1. The Dead Lift: The focus of this exercise should be the driving of the legs into the ground on the lift part of the exercise. I recommend that you use a "dead lift trap" bar. This minimizes any potential chance of low back injury by taking some of the forward lean away and emphasizes the use of the glute and quad muscles.

This exercise is excellent to give you base strength in the lower body. It also causes your body to remain upright with out slouching. This prevents rounding of the shoulders that may lead to other shoulder, neck and head issues later on.

Beginners can start with out any weights.

2. Single Leg Squat: This exercise combines, strength, balance and power all in one. First you have to develop strength to complete this exercise with full range. Next by adding weight to your squat you naturally increase strength. By increasing sped to the exercise you improve power and if you increase your reps you improve your endurance and balance.

This is an excellent exercise to help prevent ACL injuries and ankle sprains.

3. Rear Foot Elevated Single Leg Squat This exercise is sometimes known as the "Bulgarian split squat." This is another single leg exercise. This exercise is performed by having one foot elevated behind the body on a bench or stool with the knee bent and hip slightly extended. The other foot is moved forward.

Now you lower both legs until the front thigh is just past 90 degrees. Then straighten both the legs. That is considered to one rep. This exercise may be done by holding weight in both hands, or barbell held between your shoulder blades as though you were completing a back squat.

You may wish to start by just using your own body weight.

4. Single Leg Jumps/ Hops This exercise is exactly as it sounds. Measure out a distance of about ten metres. Start with your right leg and jump the full distance. Jump back with the left leg. Rest for about minute and repeat the process two to four more times.

This exercise to builds balance, speed and power and will help you in landing from headers.

5. Double Leg Jumps/Hops As with the single leg hops it is exactly as it sounds. Again you can measure out about 10 metres. Hop the entire distance then rest for a minute and repeat two to four more times.

For both the single and double leg hops you may want to progress to continuous jumps over hurdles. The choice is yours.

Good luck with your soccer season.

Author: Mike Grafstein B.Ph.Ed, CAT(C), RMT, YCS.

Visit http://www.elitesoccerpower.com to get your complimentary "Athletic Development for Soccer Players" strength and conditioning mini guide.

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