Top footballers work with top strength and conditioning coaches for a reason, and it's not just to carve mirror muscles or so their FIFA avatars are bestowed with 99 strength values. They do it improve their performances on the field. So you're able to do the same, Fazakerley has put together a basic lower-body training programme that will help you build a solid foundation of strength endurance and stability.
Related: Ronaldo makes an insane amount of money from Instagram. But before you begin, football is all about tempo you've got to hold and give, but do it at the right time , and so is this workout. Fazakerley wants you to pay attention to the eccentric part lowering and stretching of each movement.
To do this, split each exercise into four parts. The eccentric, or lowering, should be done slowly, before you pause at the bottom of the movement. Next explode through the concentric shortening of the muscle and lifting part of the exercise, before pausing at the top and beginning again. Tempo: 3 seconds eccentric, 1 second pause, 1 second concentric, 1 second pause at the top, so Why: "When it comes to building functional double leg strength for football, the back squat is the king exercise.
How to do it Perform the exercise pairs marked A and B as alternating sets, resting the prescribed amount of time between each set. Want a copy on the go? Exercise 1 of 5. Exercise 2 of 5.
Exercise 3 of 5. Exercise 4 of 5. Exercise 5 of 5. Exercise 6 of 5. Exercise 7 of 5. Exercise 8 of 5. Exercise 9 of 5. Exercise 10 of 5. Exercise 11 of 5. Exercise 12 of 5. Soccer is also a contact sport, and contact sports require lots of agility, so having a strong core is invaluable. Strong legs and core are not just for athletes, though, because everyone can benefit from a strong foundation.
But what does high volume mean? The term volume, when it comes to weight lifting, is the product of the sets, reps, and weight of each specific lift that is performed. So, if I squat 3 sets of 6 reps at pounds my volume lifted is If a strong-man competitor squats 3 sets of 2 reps of pounds, then his volume is also Most of us are not strong man competitors, though, so we will have to rely on a high number of sets with solid numbers of reps but lower weight in order to get our volume up.
Again because of the toll that lifting will take on the body, lower body lifting should only be done times per week so the body can recover. The final aspect to training like a soccer player is core work.
Your core is defined as all of the muscles in your trunk and torso that help stabilize the body, so this includes your lower and middle back, your glutes, your abs, and your obliques. Core stability and strength plays a large role in athletic agility, so soccer players can attribute some of their agility to the core strengthening that they do multiple times per week.
Crunches, planks, sit-ups, russian twists, leg raises, and back extensions are all important exercises that can be done daily to strengthen the core. These core exercises coupled with the fat burning capabilities of interval training will have your stomach looking better than ever. So, the key to getting in great shape: training like a pro soccer player. Combine days per week of interval training, with days per week of high volume lower body lifting with upper body lifting another days as well to keep the body even , and finish with some core training.
Written by Zach Soderberg, a nationally licensed soccer coach, and played one year of college soccer in Tennessee and 3 years at Minnesota. He currently coaches at Milwaukee Sport Club where he has a U12 boys team. You need to rest, squats can only go so far.
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