Soccer Training Schedule 3 Days
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ScribdTranslationsSoccer Training Schedule 3 Days
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ScribdTranslationsSoccer Training Plan
3 Days
How to improve endurance, agility, speed and
strength
Football is a sport that requiresresistanceagilityspeed, and so muchstrengthin the
legs to be able to succeed. This plan oftraining for soccer it has been
designed to target all these areas using weight exercises
children, plyometrics, and cardio.
Free weights are the best choice for building pure strength and this plan
training incorporates both free weight exercises, but a soccer player also has
the need for explosive strength and this is where plyometrics comes into play.
This football training program uses various plyometric exercises for the legs.
that will give the player speed, ability, and a solid foundation to dominate the jump.
To keep the players in check and push them into close combat, there is a need for a part
upper body quite strong and this plan takes it into account dedicating a significant
amount of time for building a strong upper body.
The soccer training program consists of three training sessions that consist of:
[Link] lower part of the body
[Link] upper body
[Link] day.
Each workout should be done twice a week and it is ideal not to do
aerobics on the same day as another training, especially legs.
Just perform the workouts in the order they are arranged and then repeat it again.
return to obtain an ideal training program.
Each exercise consists of 3 sets ranging from 6-12 repetitions for strength training.
heavy exercises with a range of 6 reps to focus more on strength.
Choose a weight that will allow you to do only six repetitions and not one more. Once
If, as your training progresses, you feel you can do one more repetition, then it is the
time to increase the weight.
Like any soccer training plan, proper nutrition is essential.
with quality calories that will rebuild muscles from training, and not doing so will result in
fewer results.
Training program for soccer
Exercise Sets Reps/Rest Time (min)
Alternating Plyometric Lungesvideo3 6 02:30
Step-Up Plyometricsvideo 3 30 02:30
Lateral Duck UnderVideo 3 12 01:00
Squat 3 6 02:30
Detach 3 6 02:30
Lateral Step-Up with dumbbells 3 6 02:30
Standing Calf Raise with Barbell 3 12 01:00
Groinervideo 2 10 01:00
Sprint 3 10 01:00
Note:
The number indicated for the sprints is set so that one repetition equals about
40 meters of sprint. Perform a 40-meter sprint for one repetition, then walk.
returning to the starting line and jumping 40 meters again for rep # 2, etc.
Perform light cardio as a warm-up. Remember to choose a weight that is
extremely difficult to achieve six repetitions, once you reach six, then it's time to
gain weight. Do some stretching.
Soccer Training Upper Body
Exercise Reps Series / Rest Time (min)
Dumbbell Bench Press 3 6 02:30
Tricep dips 3 6 02:30
Walking Push-Upvideo3 15 01:00
Decline Push-Up 3 15 01:00
Wide Grip Lat Pulldown 3 6 02:30
EZ bar preacher curl 3 8 02:30
Burpee 3 10 01:00
Barbell rows 3 6 02:30
Note:
Perform light cardio as a warm-up. Remember to choose a weight that is
extremely difficult to achieve six repetitions, once you reach six, then it's time to
gain weight. Do some stretching.
Cardio Training
Exercise Series/Distance
Sprint 3 10 01:00
Race 6 Km - Nobody
Bicycle Crunches 3 25 01:00
Twist Abdominals 3 25 01:00
Note:
The number indicated for the sprints is set so that one repetition is approximately
40 meters of sprint. Perform a 40-meter sprint for one repetition then walk.
returning to the starting line and hopping 40 meters again for rep # 2, etc.
Perform light cardio as a warm-up. Remember to choose a weight that is
extremely difficult to achieve six repetitions, once you reach six, then it's time to
gain weight. Do some stretching.
