Friday, October 10, 2014

Strength Training For Football Players: How Should It Be Done

Strength training for many football players is no rocket science and it has long since developed and is even one of the very first sports accommodated by sports science. Many sports scientists for example in the University of Massachusetts were the first to perform strength experiments on Belgian professionals and they found out that those who performed extra weight training during the training were able to prevent injuries and was far more able to kick with more power compared to the control group who did not perform any extra weight training. During the 1990’s as well, Reilly performed strength training at a regular pace on a team and found out that their leg injuries reduced from 5 to none at all during that season. Many more strength training experiments were done and proved that it is indeed effective to train them and focus on strength to reduce injuries and have greater chances in winning.

Strength Training: Where To Focus?

Based on many researches again, it was concluded by the American Publishing Society that the focus of the footballers training should be the legs and trunks. This is the area that maximizes the kick performance and it also provides enough strength for them to anchor in the ground. This also reduces the risk to injury as there are lots of running to be done during the game proper.

What Exercises To Perform And How

The best exercises to follow are leg presses, pull downs, sit-ups, bench presses, and leg curls. It is also best to utilize the gym equipment in the training area in the school in order to best optimize resources. Also it is highly recommended to do these exercises an hour after the actual training. This way, players will have time to rest but at the same time have an extended training that allows their muscles to be trained to regain strength a few moments after they burst their maximum force. An extra hour also increases the endurance of football players.
The training of Hop, Bound, and Jump sequence also improves their muscle memory. Do this slowly but always before the actual practice games. Line the players up, let them jog and perform a hop, bound and jump sequence at a regular rhythm, say every 5-6 steps of jogging. This greatly improves their leg endurance and it also trains their leg to always look out for shocks, thereby lessening the chance of them getting hurt in the game.

Sprinting is As Crucial As Others

In 2005, a study led by the American Sports Clinic Association found out that a constant 10- 30 meter sprint improves the vertical jump of football players. Players who were subjected to a 10 week sprint training had their running, dodging and vertical jumping capabilities greatly improved. Hence, doing constant sprints indeed is as crucial to other forms of exercises.

Conclusion

Strength training for football players is really important. In order to improve their balance, endurance and speed, one must focus to their lower body- that is the legs. However, a coach should always remember that the key towards these trainings is the willingness of players to subject themselves to more rigorous training in the high hopes of a more glorious game. Always motivate them and never do things abruptly. It is always better to do things gradually in order to hone and condition their willingness- after all it is for their best interest to win much more glorious games that these trainings are made.