Soccer Training Guide: Help Improve Your Game!
I put together an easy and simple to navigate soccer training guide for you to implement into your training. Assuming you are healthy enough to engage in such a program, please feel free to use it at your discretion to help you perform better on the soccer field.
Introduction
Ever wonder what it takes to be a successful soccer player? It takes a lot of hard work and determination. Soccer training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport. This article will give you some insight on everything you need to know about training for soccer.
Physiological Aspect:
- To play a successful game, a soccer player needs power
- Muscle hypertrophy is not a huge factor in the game as compared to overall strength, speed, and agility
Injury Prevention
Everyone knows that along with success come a couple roadblocks. Injuries, unfortunately, aren’t something that we plan for, but we can at least help prevent some injuries from happening.
Most Common Sites for Injury:
- Back
- Ankle
- Leg
- Knee
- Calf
Keys to Preventing Injuries:
- Warm-up/Cool-down
- Flexibility
- Strength Training
- Aerobic Training
- Anaerobic Training
- Sport Biomechanics
- Treatment of Each Muscle Injury
If Injuries Occur Use the RICE Method to Treat:
Rest
Ice
Compress
Elevate
The Workout
Warm-Up
For this soccer training guide, start with a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout. Do this each day before the workout begins.
- A slow jog or low-intensity stationary cycling
Soccer Training Workout Program
Off-Season #1 (2x week)
Forward Lunge: 3 sets of 12 reps
Lying Hamstring Curl: 3 sets of 12 reps
Dumbbell Bench Press: 3 sets of 12 reps
Lat Pulldowns: 3 sets of 12 reps
Dumbbell Shoulder Press: 3 sets of 12 reps
Hammer Curls: 3 sets of 12 reps
Overhead Triceps Extensions: 3 sets of 12 reps
Crunches on Stability Ball: 3 sets of 20 reps
Oblique Crunches on Stability Ball: 3 sets of 20 reps
Carioca Agility Drill: 4 sets of 20 yards
Lateral Shuffle (each direction): 3 sets of 15 yards
Off-Season #2 (3x week)
Barbell Squats: 3 sets of 12 reps
Single Leg Hamstring Curl: 3 sets of 12 reps
Barbell Chest Press: 3 sets of 12 reps
1-Arm Dumbbell Row: 3 sets of 12 reps
Dumbbell Lateral Raises: 3 sets of 12 reps
Incline Dumbbell Bicep Curls: 3 sets of 12 reps
Lying Triceps Extensions: 3 sets of 12 reps
Trunk Rotation w/ Cable Machine: 3 sets of 15 reps
Carioca Agility Drill: 3 sets of 15 yards
Single Leg Hops: 3 sets of 20 reps
Lateral Jumps (over cone): 3 sets of 20 reps
Pre-Season 5 weeks out (2x week)
Multi-Directional Lunge: 3 sets of 12 reps
Standing Hamstring Curl: 3 sets of 8 reps
Dumbbell Bench Press: 3 sets of 8 reps
Barbell Row: 3 sets of 8 reps
Dumbbell Alternating Shoulder Press: 3 sets of 8 reps
Barbell Curls: 3 sets of 8 reps
Close Grip Bench Press: 3 sets of 8 reps
Lateral Crunch on Stability Ball: 3 sets of 15 reps
Reverse Crunch w/ Stability Ball: 3 sets of 15 reps
Squat Jumps: 4 sets of 10 reps
Carioca Agility Drill: 3 sets of 20 reps
Single Leg Bounding: 3 sets of 10 reps
In-Season Maintenance (1-2x week)
Leg Extension: 2 sets of 12 reps
Hamstring Curl: 2 sets of 12 reps
Bench Press: 2 sets of 12 reps
Lat Pulldowns: 2 sets of 12 reps
Dumbbell Shoulder Press: 2 sets of 12 reps
Stretching
- Trunk and Shoulder Stretch
- Posterior Shoulder Stretch
- Shoulder Squeeze
- Forearm Flexor Stretch
- Forearm Extensor Stretch
- Figure 4 Hamstring Stretch
- Stork Quadriceps Stretch
- Calf Stretch
- Spinal Twist
Soccer Training Guide Conclusion
Hopefully, you’ve found this soccer training guide to be helpful. It is important throughout your training to continue to work on your game. Certain aspects of your game will change as you get stronger in the gym. You will find your shots have a lot more power behind them due to your strength improving. You will also find that you are jumping higher for headers than you did in the past. One thing that shouldn’t change (unless you get sloppy) is your biomechanics. You will have the same form on your shot as you did before the workout.
Continue to play even during the off-season. It will keep your mind fresh and you can continue to work on aspects of the game that you lacked the previous season. Also, playing is a great form of cardio and allows the time to pass quite quickly. Before you know it you will have done an hour of cardio without even realizing it.
Stick with it and never give up. Success comes with hard work. If perfection came easy then everyone would be the same. What sets you apart from everyone else? Never be outworked. Give yourself every opportunity to be great. Train hard and work hard.
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