8 Physical Strength Exercises for Soccer Players

8 Physical Strength Exercises for Soccer Players

8 Physical Strength Exercises for Soccer Players is really important beacause of so many reason. For soccer athletes, don’t remember the importance of physical strength training. Football is not just about agility and endurance. Physical training to play soccer is necessary to avoid sports injuries.

Types of physical training for soccer players
Physical strength training can improve endurance, acceleration, and body agility when playing ball.

All of these skills prepare you to dribble, win, and defend the ball, or defend against attacks from the opposing team.

That way, you and your teammates can control the game and succeed in breaking into the opponent’s goal.

Physical exercise is also good for increasing muscle mass, so you can avoid injuries when playing soccer. During exercising you can play a famous online casino at cq9 that are the most trusted website to play. Here are the types of exercise you will need to do.

8 Physical Strength Exercises for Soccer Players

Lift weights

8 Physical Strength Exercises for Soccer Players

At first, Weightlifting exercises (deadlifts) are useful for strengthening the upper body and back.

To do it, stand with your feet shoulder-width apart.

Then lower the waist and buttocks to take the weight. Make sure your face remains straight ahead, not looking down.

Next, slowly lift the weight in front of you while resting on your heels and waist.

Bench press

To block your opponent efficiently you need chest and shoulder strength. This is what the bench press exercise for soccer players is for.

The bench press will help strengthen the core muscles in the chest and shoulder area.

Lie on a flat bench or bench and lift the weights with both arms until your arms are straight up.

Then slowly lower the weight back to your chest.


8 Physical Strength Exercises for Soccer Players

Stand with two feet hip-width apart.

To increase the load, you can hold a dumbbell weighing approximately 2.5 – 6 kilograms in both hands.

Then do a lunge position to the side by stepping your right foot first. Transfer body weight to the right foot.

While stepping on the right foot, lower both dumbbells. Then return to the starting position and repeat with the left leg.


Barbell squats

To train the strength of the muscles in the lower body, you can try barbell squats.

In addition, this physical exercise is also good for flexing the hips and body fitness of soccer players.

Start by standing straight, feet hip-width apart. Hold the barbell over your shoulders.

Then slowly lower your hips and bend your knees into a squat position.

Make sure your chest, neck and head stay straight and firm.

Jump squares

Set a stepping box about 15 cm in front of you. You can adjust the height of the box according to the intensity of the exercise.

The heavier the intensity, the taller the box should be. Then jump onto the box, making sure you land on both feet.

Try to jump with as little noise as possible. The quieter the 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 practice jumping technique to make it more perfect.

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Fartlek exercises

To train your acceleration and stamina while running on the field, you can do fartlek exercises or interval training.

The method is quite easy, start by jogging or running casually for two minutes.

Then, increase your running speed to a sprint or sprint for about 30 seconds.

After that, reduce your speed again until you jog for 30 seconds. Then, sprint again for 30 seconds.

For maximum results, you can mark the area where you pass when to increase or decrease the running intensity.

You can do this training pattern for soccer for 5 – 15 minutes.

If you are not used to interval training, start from 4-5 minutes, because this physical exercise is quite heavy.

Ride a bicycle in the hills

If you like cycling, choose trails that are ideal for interval training, such as hills.

Walks that go up and down can be a good place to increase or decrease the intensity of your workout.

For example, when the road is uphill, the intensity of your pedaling will certainly become heavier. When the road goes down, you can rest or relax a little.

Riding a bicycle while practicing intervals will also help you maintain your balance while adjusting your acceleration.

Remember, limit the duration of this soccer practice because, it is quite intense for those of you who are not used to doing it.

Coordination exercises

Coordination exercises aim to train the cardio-respiratory system, muscle tissue, and the central nervous system (CNS).

Undergoing agility and balance exercises regularly is beneficial for the motor coordination of soccer athletes.

Motor coordination is the ability to move various parts of the body in carrying out certain activities.

You can do this practice by practicing passing and receiving the ball neither with teammates in 2 vs 2 (two against two) or 3 vs 3 (three against three) modes in a small playing area.

Finally, 8 Physical Strength Exercises that you need to know. Now you can do this exercise with your friend or by yourself.