Strength Training for Soccer

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Meier, Ralf
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Strength Training for Soccer.pdf


Overstretching for a pass or mistimed tackle can put a soccer player out of action for months – muscle tears, tendon and joint injuries are all part and parcel of the game. However, many of these injuries are preventable, in particular by better preparation of the leg muscles. Professional and amateur players alike must have enough muscle strength to withstand games full of short sprints, sudden stops, and scissor movements that push the knees and surrounding areas to the limit. This volume provides expert information on how players can improve their strength, and protect their joints and tendons through guided training both at home and in the gym, as well as advice on improving flexibility and nutrition.

Body-weight squats, lunges, leg extensions, leg curls, leg presses and high box step-ups are all good choices for developing muscular endurance. Strength training on a consistent basis will build your overall strength, increase your explosiveness on the soccer field and will help improve your technical skills. Adding another component to your already packed training schedule may seem overwhelming. So even as little as 6 weeks of effective training can have a very significant increase in strength, running speed and jumping height.

After 1 to 2 months of training properly, you could be a much stronger player. Simple balancing is great for the ankle and knee, and is one of the best soccer strength exercises. Balance on one leg and go down and touch a cone or anything that is 4-6 inches high on the inside of your foot.