The sport of soccer requires strength, explosive power, speed & agility, and overall total body strength. When selecting appropriate exercises Williams Soccer uses the following guidelines:
- Train using primarily multi-joint (whole body) exercises
- Train Explosively when possible (there is no such thing as “slow-speed”)
- Train on your feet when possible (as we play the game)
- Train using exercises that require placing or supporting weight above your head (to promote core strength and stability)
Examples of exercises that are effective for soccer players:
- Squat Variations (Box Squats, Front Squats, Split Squats)
- Deadlift Variations (Trap Bar, Dumbell, Straight Bar)
- Sled Dragging – Ankle, Forward, Backward
- Reverse Hyperextensions
- Adduction/Abduction Cable Work
- Multi-Hip Exercise – Hip Flexion
- Game situation drills – Many athletes have difficulty incorporating proper speed techniques, such as good running mechanics, on the playing field. It is easy enough to produce the correct results in the gym, but much harder to implement during high-pressure game situations. This problem can be addressed by designing drills that simulate game like situations, in which the athlete is under the watchful eye of a trainer. Any problems or faults in form or technique can be quickly addressed and corrected. This allows the athlete to incorporate what they have learned in a hands-on atmosphere.
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