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How can strength training improve a soccer player

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How can strength training improve a soccer player s ... passing and receiving 1v1 attacking, shooting and headers odd-man attacking and defending fast break ... – PowerPoint PPT presentation

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Title: How can strength training improve a soccer player


1
Notes
2
How can strength training improve a soccer
players performance?
  • a balance of explosive power and muscular
    endurance
  • Strength training for soccer also helps to
    correct muscle imbalances
  • The greater a player's aerobic capacity, the
    more ground they cover during a typical game
  • Strength training for soccer also helps to
    correct muscle imbalances. Soccer players in
    particular are prone to developing overly strong
    quadriceps in relation to their hamstrings and a
    well-formed strength plan can address this and
    prevent future injury
  • Strength training is a vital part of a balanced
    exercise routine that includes aerobic activity
    and flexibility exercises .("Strength Training
    .)
  • Muscle-Strengthening. This type of training helps
    you build muscular strength and endurance. It can
    involve unstructured activities like using
    playground equipment or climbing trees. It can
    also include structured strength workouts with
    exercises like squats, pushups or crunches using
    weights, machines, or your own body weight.
    (Exercise for Teens Safe Ways to Exercise for
    Teenagers.)

3
What is the best training drill for soccer? Why?
  • ball control, passing and receiving 1v1
    attacking, shooting and headers
  • odd-man attacking and defending fast break and
    flank attack (Exercise for Teens - Safe Ways to
    Exercise for Teenagers." )
  • change of direction dribbling anticipation,
    decision making and reaction speeds
  • overlap passing cut-backs passing - dribbling -
    shooting combinations defending more than one
    goal running drills such as pass-turn-pass and
    pass-turn-shoot
  • transition play 1 v 1 to 8 v 8 scrimmages are
    good drills to do. It helps you get faster and
    better at soccer ("Soccer Drills and Soccer
    Practice Plans." )

4
While doing strength training for an injury can
you hurt yourself more, if so how?
  • Because your bones, joints, and tendons are still
    growing and developing, it's easy to overdo it
    and strain or even permanently damage them
    (William E. Garrett )
  • Doing to much training for a injury and hurt you
    more. (Donald T. Kirkendall )
  • Skipping the warm up. Even if your schedule is
    tight, don't skimp on the very important warm up
    Easing your way into your workout will gradually
    increase your heart rate and get the blood
    flowing into your muscles. You can hurt yourself
    more if you dont warm up and stretch before and
    after a game or practice. (How to Avoid Injuries
    at the Gym.)

5
What workout will improve the players speed and
accuracy while shooting?
  • Running laps will improve your speed. Your
    ability to stretch an antagonist muscle using
    only the tension in the agonist muscle. An
    example is holding one leg straight out in front
    of you as high as possible. The hamstring
    (antagonist) is being stretched while the
    quadriceps and hip flexors (agonists) are holding
    your leg up ("Conditioning - Soccer Agility." )
  • The way you kick the ball will also improve the
    power and accuracy of shooting
  • Stair steps, Front Kick Speed Drill, Jump Switch
    Speed Drill ,Back Leg Front Kick Drill ,Flutter
    Kick Drill ,Slide Step, Back Leg ,Front Kick,
    Lateral Movement Front Kick Drill, 45 Degree
    Angle Front Kick Drill ,Lead Leg Skipping Front
    Kick Front Kick Out Balance Drill, (Karate Kid
    Drill) Inside To Outside Crescent Kick "Balance"
    Drill Continuous, Pop Up Lead Leg Front Kick Pop
    Up Back Leg Front Kick Rush In Shuttle Front Kick
    Drill, Face Away Reaction Drill are good drills
    to go to improve your shorting and speed. ("Power
    Kick STS Soccer Training System helps make
    soccer drills, agility training and strength
    training fun.). (these are also types of karate
    kicks but it will improve your kick power and
    accuracy of the kick.

6
How much strength training do teens need?
  • you improve your speed and skill at soccer. it
    makes you stronger .The great thing about
    exercise for teens is that just about any
    activity that gets you moving will work. You
    should try to get vigorous exercise in for about
    an hour a day at least 3 days a week and regular,
    more moderate activity during the rest of the
    week. (Waehner, Paige.)
  • Start with body weight exercises for a few weeks
    (such as sit-ups, push-ups, and pull-ups) before
    using weights. Don't work out with weights more
    than three times a week. And never weight train
    on back-to-back days. Warm up for 10 minutes
    before each session. Stretch the muscles you plan
    to strengthen before each weight training
    session. Spend no more than 30 to 40 minutes in
    the weight room to avoid fatigue or boredom. Work
    more repetitions avoid max lifts. (Specifics can
    be taught by a coach or teacher.) Ensure you're
    using proper technique through supervision.
    Improper technique may result in injuries,
    particularly in the shoulder and back ("Strength
    Training for Teens." The Pumping Station, Weight
    Lifting and Weight Training. N.p., n.d. Web. 30
    Mar. 2011. lthttp//www.thepumpingstation )

7
What Are Some Dangers of Strength Training?
  • You may love the challenge of lifting, especially
    if you and your friends do it together. If you've
    entered puberty, you'll definitely see results
    over a few months in your muscles and in your
    ability to progressively lift more weight. But
    there are a few things to look out for.
  • Because your bones, joints, and tendons are still
    growing and developing, it's easy to overdo it
    and strain or even permanently damage them. When
    you're in the middle of a strength-training
    session and something doesn't feel right to you,
    or if you hear or feel a "pop" when you're in the
    middle of a workout, stop what you're doing and
    have a doctor check it out before you resume
    training. It's possible you may need to modify
    your training or even stop lifting weights for a
    while to allow the injury to heal.
  • Another danger surrounding strength training is
    the use of anabolic steroids or other
    performance-enhancing drugs and preparations that
    supposedly help muscles develop. You may have
    even heard rumors about some athletes at your
    school who use them. Steroid use is widespread in
    many sports - including bodybuilding, swimming,
    and track and field. But because many of their
    long-term effects on the body are still unknown -
    and because they are linked to health problems
    like cancer, heart disease, and sterility - you
    should resist the urge to try them. The benefit
    is definitely not worth the risk ("Strength
    Training for Teens. The Pumping Station, Weight
    Lifting and Weight Training.)

8
For strength training what should a soccer player
fouse on?
  • speed and agility are two of the most important
    physical factors .Speed in soccer can be quite
    complex. Your lower body gets more action on the
    soccer field and requires more attention off the
    field as well. Much of your weight training will
    focus on the legs, especially the hamstrings,
    which contribute to how quickly you can start,
    stop and change directions midgame, according to
    NLP Bodybuilding. Exercises to work into your
    routine are squats, hamstring lifts and the
    standing calf-raise machine Soccer and Muscle
    Training eHow.com."

9
whats the difference between amount of strength
training for teens and adults?
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