Strength Training

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Strength Training

Post by Admin on Thu Nov 03, 2011 12:24 am

Football strength training is a MUST if you are even thinking about being competitive in today's game.

Here are 2 drills to your football fitness program.

1. The Kettlebell Long Cycle: As a former athlete and strength pro I can tell you that there is no better tool for helping you to significantly elevate your fitness, enhance your performance, and extend your football career than the kettlebell. This device is no fad and has withstood the test of time for over three centuries. One of the best core strengthening and total body conditioning exercises that you can do with the kettlebell is the long cycle. This single lift basically encompasses both push and pull movements and consists of 3 different lifts wrapped up into a single smooth motion. With the long cycle you are essentially performing a single arm kettlebell swing, followed by a clean and rack, and ending with push press or jerk. As you swing the bell up to the clean position next to your body you should keep the arc of the bell tight to your body so that you can smoothly rack it without it banging your forearms. Once you have it secure then it is just a matter of continuing to utilize your momentum to guide the bell into position to perform the jerk press. This seamless transition from one lift to the next is what makes this exercise so special. You are able to achieve tremendous core strength, hip power, and shoulder stability all from this lift. Your football bodybuilding adventure just got an upgrade with this lift my friend. Give it a try.

2. Kettlebell Snatches: This particular kettlebell lift has been referred to as the "Czar" of all kettlebell lifts. You see by executing the kettlebell snatch you stand to develop great mobility throughout your body, core strength, leg power, and the conditioning of a race horse. Lets not forget that your shoulders will be as tough as anything with this lift, thus leaving you with the shoulder strength to dish out and take punishment for a long long time! This is a single football strength training exercise for a true champion. The object of this lift is to lift the bell from either the ground or from between your legs up to a held position above your head. Once you get the bell above your head your body should be truly "locked out" forming a straight line from your ankles to your wrist. There is no substitute for the kettlebel snatch if you are serious about true results. If you haven't already taken the time to include the long cycles and snatches into your arsenal of football strength training exercises then you are missing out my friend. Feel free to learn more by accessing the rest of my articles on the issue for free. Remember that most anyone can train hard, but only champions train smart!

Also,

-Look to achieve muscle endurance. The best way to do this is to include different movements in your usual running exercises.
-Practice speed work regularly. Shuttle sprints from different positions are the ideal way to increase speed.
-Employ strength training to your benefit. Apart from speed and endurance, you need to be strong when playing football. Workouts in the gym will ensure that you become strong over time.

Speed and agility drill

Coaching your young players to develop speed, stamina and agility is vital to help them stand up to the rigours of a match or soccer training session. With the help of this fitness soccer drill you can build these skills and give your players an all-round soccer education.

You can see when youngsters are running back to get goalside of attackers, that a lot of pressure is put on their bodies and their stamina levels, but regular fitness drills will help them work through training sessions and cope better in matches.

Here's a good soccer warm-up drill for speed and agility skills.
Place two markers 10m apart to form a line, stand facing across the line.
Rotate lower body to put one foot over the line the other behind.
In a small, jumping action, repeated switch stance by rotating lower body to place other foot over the line.
Jump and rotate as fast as possible.
Move slowly sideways towards the far marker.
Soccer coaching drill tips
Repeat the soccer drill five times.
Rest for 90 seconds between drill repetitions.

Admin
Admin

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