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Maximize your playing potential with strength and power training.

Do you aspire to play professional football? I am now working with a select group of players to help elevate their performance levels towards professional playing levels and help place them on professional trials in Europe.





As a soccer performance coach, I feel that not enough players are completing enough strength and power training tha resembles the work being done by academy players at professional clubs in Europe. In this article , we will cover the following topics:


  • The importance of strength and power for soccer players

  • Different types of strength and power training

  • Exercise selection and periodization

  • Training guidelines and safety considerations

  • The Importance of Strength and Power for Soccer Players


Soccer is a physically demanding sport that requires a high level of strength and power to excel. Here are some of the reasons why strength and power training is crucial for soccer players:


Increased speed and acceleration:


Soccer players need to be fast and agile to beat their opponents and create scoring opportunities. Strength and power training can help improve your running speed and acceleration, making you a more dangerous player on the field.


Improved jumping ability:


Soccer players often need to jump high to head the ball or win challenges in the air. Strength and power training can help improve your vertical jump, giving you an advantage in these situations.


Better body control and stability:


Soccer requires quick changes of direction and the ability to maintain balance while under pressure. Strength and power training can help improve your balance, stability, and body control, making you a more confident and effective player.


Reduced risk of injury:


Soccer is a contact sport, and players are at risk of injuries such as sprains, strains, and fractures. Strength and power training can help reduce the risk of these injuries by improving your muscle strength, flexibility, and coordination.


Different Types of Strength and Power Training


There are several types of strength and power training that soccer players can benefit from, including:


Maximum strength training:


This type of training involves lifting heavy weights for low repetitions (1-5 reps) to improve your maximum strength. Maximum strength is the foundation for all other types of strength and power training.


Power training:


Power training involves lifting moderate weights for high repetitions (6-12 reps) or using plyometric exercises to improve your explosive power. Power is the ability to generate force quickly, which is essential for soccer players.


Speed-strength training:


This type of training involves lifting light weights for high repetitions (12-20 reps) or using explosive movements such as sprinting or jumping to improve your speed-strength. Speed-strength is the ability to generate force quickly while moving at high speeds.


Strength endurance training:


This type of training involves lifting light to moderate weights for high repetitions (15-25 reps) to improve your muscular endurance. Strength endurance is the ability to sustain high levels of strength and power throughout a soccer match.


Exercise Selection and Periodization


When it comes to strength and power training, exercise selection is crucial. Here are some exercises that soccer players can benefit from:


Lower body exercises: Squats, deadlifts, lunges, and step-ups can help improve your lower body strength and power.


Upper body exercises: Bench press, pull-ups, push-ups, and rows can help improve your upper body strength and power.


Core exercises: Planks, Russian twists, and bicycle crunches can help improve your core strength and stability.


Plyometric exercises: Box jumps, depth jumps, and broad jumps can help improve your explosive power and jumping ability.


Periodization is the systematic planning of training to maximize performance at specific times, such as during a soccer season or a competitive tournament. A periodized strength and power training program for soccer players might look like this:


Preseason (12-16 weeks): Maximum strength training, power training, and speed-strength training to build a solid foundation of strength and power.


In-season (24-32 weeks): Strength endurance training and power training to maintain strength and power while reducing the risk of injury.


Postseason (4-8 weeks): Maximum strength training, power training, and speed-strength training to continue building strength and power and prepare for the next season.


Training Guidelines and Safety Considerations


When it comes to strength and power training, it's important to follow these guidelines and safety considerations:


Start with a proper warm-up: Warm up with light cardio exercises and dynamic stretches to prepare your muscles and joints for training.


Use proper form and technique: Make sure you use proper form and technique when lifting weights to avoid injury. If you're unsure about how to perform an exercise, ask a coach or trainer for help.


Gradually increase the weight and intensity: Gradually increase the weight and intensity of your training to avoid overloading your muscles and joints.


Take rest days: Take rest days to allow your muscles and joints to recover from training.


Stay hydrated: Drink plenty of water before, during, and after training to stay hydrated.


Listen to your body: If you feel pain or discomfort during training, stop and rest. If the pain persists, see a doctor.


By following these guidelines and safety considerations, this will help you maximize your playing potential so that you can successfully achieve your soccer goals.




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