What is Strength Training in football

What is Strength Training in football

Players require power both upper and lower body. Almost every game movement from kicking for response to torque and activation, sprinting and header, requires a strong foundation of strength and power.

However, strength training for sport is very different from simply weightlifting and trying to lift more and more of each session. The culture of bodybuilding still dominates soccer strength training routines but it is important to remember that for most players, adding just muscle size and bulk, or even clean power, it is not what they require to play Football with success.

There are essentially TeSSERIS different types of strength training for soccer. Each one has its place and not to worry ... not all completed at the same time! In fact, in earlier players, more effective strength-training plan is designed so that one form of strength training builds on another during a period. Let's explore each a little more detail ...

The basic resistance
Core strength training is designed to build a solid and balanced Foundation. Prepare the joints, muscles, game nts li and tendons for more intensive work later in the project training. It is designed to strengthen muscles and underused stabilizer to balance the right and left side of the House. Football sport as any, tend to place uneven demands on various muscles, leaving some overdeveloped and some neglected. Too strong quadriceps is a classic example, placing the hamstrings beneath an unequal amount of stress.

Maximum strength training
It has built a solid foundation, and the balance has been restored, most intense muscle training may be completed with a view to developing a maximum power.

Maximum muscle strength and size or in bulk is not the same thing. Ranking list train for muscular size-known as hypertrophy training. A bodybuilder might seem very strong, and it is, but their power is proportional to its enormous size. To train for maximum strength, very heavy weights are used for a small number of repetitions. This limits the amount of muscle bulk developed but adjusts the neuromuscular system, so it can be applied to the greater amount of force.

Here the main objective is to develop as much power as possible, so that it can be transformed into a high level of explosive strength and muscular endurance.

Explosive strength training
Power is the ability to produce neuromuscular system the greatest amount of power at least amount of time. A soccer player can be very powerful, but it can't be implemented quickly, that the strength of their explosive power is therefore limited.

One way to develop power is through a form of training called plyometrics. A muscle that contracts are stretched before it will contract more forcefully and rapidly (like a rubber band). This is essentially what we are doing these exercises plyometric-stretch muscles quickly and then require a strong contraction immediately. It is easier to imagine with a practical example:

Imagine the jumping movement to win a header ...

The very first phase of this movement needs to have a downward thrust. If you try by jumping off the ground without first bending your knees, even unable to leave the ground. As your "sink" just before a standing jump your stretch muscle groups such as quadriceps and hip extensors. These are the muscles that contract much later a second splitter to produce the leap.

The shorter and more rapid downward movement or pre-stretching action is more firmly these groups of muscles can contract ... and above will go!

Muscular endurance training
Training for muscle endurance incorporates lighter weights and more iterations. One of the best formats are circuit training running consecutive multiple exercise stations. Many of the exercises can be performed with little or no equipment such as push-ups, step ups, burpees, okladon thrusts, Walking lunges, bench dips, crunches, and so forth.

Ideally, training must stress the same muscles in a way similar to a competitive game Football will. For example, using a high context step ups instead of lying leg press for the muscles of the feet, is more specific to football.

Here's another example ... okladon jumps is an exercise training classic circuit build strength in the lower House. To catch a ball in the air head partner is a way to make the Drill more soccer specific. Another adjustment is to have a partner who play in the ball along the deck to switch back to each landing.

To learn more about becoming a soccer player faster, fitter, stronger and more confident Chris recommends that you sign up for the email on Soccer conditioning which can be downloaded free of charge at: [http://www.ChrisTips.com]