Strength training

Strength training is training with the goal of improving muscle strength. Not that long ago, soccer players did little or no strength training. For a long time, it was thought that strength training actually had a negative effect on soccer performance. Training was mainly focused on soccer-specific technical aspects.

In recent years there has been a change in how people think about strength training for soccer players. Coaches and scientists have discovered the benefits of strength training in soccer. In professional soccer, strength training is now an important part of the overall training program.

Muscle condition is extremely important for the performance of soccer players. With strength training programs, it is possible to increase strength by 25% to 100% within three to six months. For those who have never done strength training, the biggest gains are mainly in the first weeks due to the learning effect of the muscles. For those who have done strength training before, the increase will be smaller in three to six months.

Different types of strength

Strength training has different 'components' that all need to be trained in a specific way. The best known are strength endurance and hypertrophy. In addition, there are maximal strength, supramaximal strength, speed strength, and explosive power.

Strength endurance is actually the foundation of strength training. Hypertrophy is strength training aimed at increasing muscle size. This is mainly important for bodybuilders and weightlifters, and not for soccer players. Speed strength and explosive power involve speed. Speed strength and explosive power are important during soccer.

A good strength training plan covers all facets of strength training, starting with the foundation, strength endurance. Then the training is expanded to the other forms of strength.

Strength training

A strength workout consists of a number of exercises, mainly focused on the leg muscles for soccer players. Examples include the squat, lunges, deadlift, and Nordic hamstring curl. These are basic lower-body exercises that have many different variations.

These exercises are performed in so-called repetitions, sets, and with rest between sets. The number of repetitions, sets, and rest depends on the phase of strength training. For example:

It is important to train with the right weight. Choose the weight so that after the prescribed number of repetitions you do not have the strength left for one more well-executed repetition.

For example, when 8-12 repetitions are intended during hypertrophy training, the weight should be such that a 13th repetition is not possible. It is therefore not necessary to do exactly 12 repetitions; the range of repetitions lies between 8 and 12. The number of repetitions decreases over the sets. In the first set it is usually possible to do 11 to 12 repetitions, in the second set only 10 to 11, and in the third set only 9 to 10. If this is the case, you know that the weight is right and the training is most effective.

Strength training exercises

Squat:

Lunges:

Deadlift:

Nordic hamstring curl:

Transferring strength training to soccer performance

As indicated earlier, speed strength and explosive power are especially important for soccer players. The muscles must be accustomed to reacting quickly and explosively on the field. In addition, there needs to be a transfer from standard exercises to soccer-specific exercises. Doing squats alone will not make a soccer player technically better. A soccer player will become stronger, which reduces the risk of injuries. To also achieve soccer-specific technical improvement, the strength exercises must be made specific. A conditioning and recovery trainer, coach, or sports physical therapist can help with this.