North Carolina State University Athletics
Training Question Answer From Coach Wayne
10/28/2005 12:00:00 AM | Pack Athletics
Question: What kind of lifts are key to a great soccer player?
Chanteau
Whiteville, North Carolina
Answer: My must have list would begin with a good core program that includes exercises that cover all areas of the core (upper abdominals, lower abdominals, the obliques and the lower back). Following that I'd want to see squats, stability ball bridge and curl (straight leg deadlift if stability ball is not available), hip adduction & abduction, and lateral hops with a 10 lb. weight. Since a lot of athletes are not familiar with stability ball bridge & curls, hip adduction & abduction or lateral hops, I've included some start/finish photos and explainations of each of these exercises below. I think that all of the exercises shown here do nice job in helping an athlete be as resistant as possible to the injuries, nagging and otherwise, that frequently occur in soccer.
While there are many different total body workouts that are approiate for soccer players, the one that I've found to work really well, and that we use with our players, is a twice a week workout that includes the following exercises. I've listed the sets and reps to be used on each of the two days. When an exercise shows 5 X 10, 8, 6, 4, 2 it means 10 reps on the first set, 8 reps on the second set, 6 on the third set, etc. increasing the weight on each set. Ideally, you'll need help to complete the rep target on the last set. When all of the reps can be completed in good form with no assistance, it's time to move the weight up by approx. 5%.
| • Core Program that includes twisting decline situps, lying knee drives holding a light med ball between the feet, | ||
| side bends and lower back extensions. | 3 X 15 of each exercise | |
| • Squats | 5 X 10, 8, 6, 4, 2 | 4 X 10, 6, 6, 6 |
| • Ball bridge & curl or straight leg deadlift | 3 X 10 | 3 X 10 |
| • Hip adduction/abduction | 3 X 12 | |
| • Lateral hops w/10 lb. Weight | 3 X 10 | |
| • Hang Clean | 4 X 5 | |
| • Bench Press | 5 X 10, 8, 6, 4, 2 | 4 X 6-8 |
| • Pullover | 3 X 8-10 | |
| • Seated or bent over row | 4 X 6-8 | |
Hope this helps. If you have any more questions let me know.
Coach Wayne
