Four Phases Of Soccer Strength Training - Soccer Drills and Skills |

Four Phases Of Soccer Strength Training

When we speak about soccer strength training , we have to mention that the player needs strength to withstand a large number of sprints during a game, running and jumping up for the ball. The player needs strength to be able to perform a large number of sudden stops and changes in direction while playing. Strength is also a precondition so the player can kick the ball forty meters, and is also required for other movements in football throughout the whole match.

When it comes to strength training in soccer, the key thing is the long program lasting. Even if you do one weights workout per week, you need to adapt this training to your training cycle. In the following, we’ll see how it all works together. It also imposes an attempt to get all of this compacted in a few sessions, which of course, leads only to overtraining and nothing else.

soccer strength training

Here is an example of how we can share the football program of power development in several applicable phases.

The transitional period – Building functional strength

Soccer like the other sports sets a lot of unusual requirements for the body of the players. Most players have unusual feet because of the constant kicking of the ball, because they use the same template to kick the ball up to 1000 times a year.

The consequence of this is that the players have some muscle groups more developed than others, which also makes some joints more vulnerable to stress than others.

The goals of this phase are:

– To prepare the joints, muscles, ligaments and tendons for more intensive work in the later stages of training.

– To strengthen the neglected muscle groups.

– To establish a balance between the left and right side of the body.

– To establish a lopsided balance between flexors and extensor muscles (footballers for example have a very developed quadriceps muscles on the front of the upper leg) in relation to the hamstring muscles due to the constant kick of the ball, and this is why muscle injury of the hamstring occurs more often.

Transitional period / early preparation period – building maximum power

With good implementation of the previous stage, we are completely ready for the long building phase of maximum power. Maximum power is associated with other stages. Young soccer players should lift weights below their maximum. This phase sets demands in relation to the other phases.

The goal of this phase is to develop the highest possible power of the players with whom we work. Given that our ultimate goal is to develop explosive power, it is necessary to first develop a maximum power that will later be turned into a soccer-specific explosive force. Another goal is to complete this phase in the early preparatory stage, so we are more able to concentrate on explosive power and to endure out strength in the later stages of training.

Later preparatory period – Explosive power and strength endurance

In the previous phase are strengthened the body well and created a solid base of maximum power. Now is the time to pick up the awards for the previous work.

This stage of soccer strength training comes down to convert the power that we have achieved in the previous phase in soccer specific explosive power and muscular endurance. Soccer is one of the few sports that require quite the same amount of explosive power and strength endurance. Training in the gym with weights shall be replaced with plyometric training and strength durability. This phase should last 4-6 weeks depending on your training schedule.

Competition season – sustaining phase

To create ready players we will have to accept a small loss of maximum power so we can get the types of strength that we will need in the game. Our goal is to maintain the achieved levels during the hard preparation period without experiencing symptoms of overtraining for the duration of the competitive part of the season.

Remember that one of the best forms of training is a competitive game and that this is the basis of any training. Here is another point that we must maintain to. This should not be a continuous phase in the development of your program of strength training. Soccer strength training should be divided into smaller cycles because the whole watching season lasts up to 9 months

Each cycle could take 6-8 weeks for example. At the beginning of each cycle, it is necessary to start with light weight training in several series. The highest point of strength development is to be achieve in the mid of each cycle (4-5 week) which is reduced with the approaching end of the cycle.

This is another technique used by professionals in order to maintain the body (and mind) fresh and reduce the risk of injury.

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