Mind Muscle Energy
Mind Muscle Energy 

High Performance Training

 

Soccer Specific Fitness Program for Indoor and Outdoor Season

 

Why High Performance Training

•        Improves Resistance, Power Drills, Speed/ Agility,Core Intensive

•        Strength Training WBI-Whole Body Integration

•        Strength training for soccer is an important step towards becoming an advanced soccer player and all round athlete

 

Why High Performance Training

Building Core Strength :

  • Is the most important part of a strength training program for soccer.
  • helps a player avoid injury, build agility, and get faster.
  • helps upper body and lower body work in unison, rather than be out of balance.

Regular soccer movements such as kicking, running, and cutting can place uneven demands on the body.

  • For example, it’s normal for a typical right-footed soccer player to have a more developed right leg.
  • Core strength keeps a body balanced so that all muscle groups are similarly developed and working together.

 

Why High Performance Training

Strength-training Goals by Position

The goals that a player has should depend, in part, on the position they occupy.

Forwards

Strength training for most forwards should emphasize agility and balance, making core strength the top priority. It’s helpful for forwards and attacking midfielders to be quick and agile. Leg exercises should create a balance between hamstrings and quadriceps, with an emphasis on lean muscle fiber. The goal should be to compliment cardio and plyometric work by strengthening muscles and ligaments in the midsection and trunk.
Defenders

Defenders workout program should be a balance of increasing speed without sacrificing strength. Rugged, tough defenders who lack speed can be beaten in one-on-ones by speedy forwards. On the other hand, light defenders can be pushed around in the 18-yard box. Therefore, it’s important to have a well-rounded strength training program. The best defenders and defensive midfielders work around the year, especially in the off season.

Goalkeepers

Goalkeepers need the leg strength for powerful goal kicks, the upper body strength to battle against tough strikers in the penalty box, and the quickness to cover the entire mouth of the goal. Goalies must excel at quick, explosive movements, and plyometric training is perfect for developing these areas.

 

Components of Strength Training

3 Essential Components of strength training for Soccer players :

•        1.Develop Lower body strength:

•        Needed for jumping, kicking the ball, tackling and explosive speed to compete for loose balls in the final minutes of games.

•        2. Developing Core Strength :

•        Working on abdominals, lower back and trunk helps with sudden twists, turns, stops and starts that are the foundation of competitive soccer. Core strength is the most important part of a strength training program for soccer. A strong core helps a player avoid injury, build agility, and get faster. It helps the upper body and lower body work in unison, rather than be out of balance

•        3. Developing upper body strength:

•        Players with strong upper bodies are better able to shield the ball, fight off opponents, and play with more overall power and explosiveness. Players must have endurance to play hard for an entire game, agility to play effectively and the strength to compete against rugged physical defenders.

 

 

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