Table of contents:
- What is a physical strength training routine for?
- Types of strength training for soccer players
- 1. Bebab training
- 2. Bench press
- 3. Lunge exercises
- 4. Exercise barbell squat
- 5. Box jump practice
For those of you who like to play soccer or do often compete, don't underestimate the importance of physical strength training. The reason is, football is not just a matter of agility and endurance. You also have to be really physically strong. There are several types of sports that can train physical strength, especially for soccer players. Check out the types of exercises that you should apply regularly below.
What is a physical strength training routine for?
A soccer player must train upper and lower body strength. The goal is not to increase muscle mass or enlarge the body. Footballers, even professional ones, train their physical strength to improve their performance on the green field.
Upper body strength is needed primarily to deter opponents who want to dribble the ball, hold the ball, and do throw in or the ball. Meanwhile, lower body strength is very important to kick the ball, jump, tackle, and increase running speed.
Exercising upper and lower body strength will help the body be stronger and have more stamina. You will also be more agile, fast, and balanced because your body is able to withstand sudden attacks or movements.
Types of strength training for soccer players
It is important for ball players to balance upper body and lower body strength training. For that, you can apply the following strength training guidelines.
1. Bebab training
Men's Fitness
Weight training (deadlift) is useful for training the strength of the upper body and back. To do this, stand with your feet shoulder width apart. Then lower your hips and buttocks to pick up the weight. Keep your face straight, not down. Then lift the weights while resting on your heels and hips.
2. Bench press
Men's Fitness
To block your opponent efficiently, you need a steady chest, shoulders, and strength. This is what bench press training is for. The bench press will help strengthen the muscles in the area.
Lie on top bench and lift the weights with both hands until your hands are straight up. Then lower the weight again towards the chest.
3. Lunge exercises
Men's Fitness
Stand with your feet hip-width apart. To increase power, you can use dumbbell weighing roughly 2.5 to 6 kilograms in each hand. Then do it lunge sideways by stepping to the right first. Transfer your weight to your right leg. While taking a step, lower the second dumbbell. Then return to starting position and repeat with left foot.
This strength training exercise works the muscles, increases flexibility, and sharpens the agility of your legs.
4. Exercise barbell squat
Men's Fitness
To strengthen your lower body muscles, you can try barbell squats. In addition, this exercise is also good for flexing your hips.
Start by standing straight, feet hip-width apart. Hold a barbell over your shoulders. Then slowly lower your hips and bend your knees into a squat (squat). However, make sure your chest, neck, and head remain upright and firm.
5. Box jump practice
Men's Health UK
Prepare a jumping box about 15 centimeters in front of you. You can adjust the height of the box according to the intensity of the exercise. The heavier the intensity, the higher the box.
Then jump over the box, making sure to land on both feet. Try to jump as little as possible. The less sound, the lighter your jump will be.
Box jump exercises can increase the strength of the muscles of the upper and lower body. You can also while practicing the jumping technique to make it more perfect.
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