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02
13
2019
Practice for soccer in the gym

Get to know about the practice for soccer in the gym

You can practice for soccer using the stuff you find in a gym or fitness center If you don’t have a green field or even a soccer ball. You can grow muscle, increase your cardio-respiratory roles and train your lungs and heart for the start-and-stop and high-intensity, demands of soccer. Using a year-round periodization program, you can use a gym to learn and stay in topmost shape for soccer.

Practice for soccer in the gymPractice for soccer in the gym

Muscle Building
You’ll need to create muscle for soccer, particularly your lower-body muscles. Do that in the off-season by lifting weights. Do activities such as squats, deadlifts, hamstring curls and leg presses that target the calves, quadriceps, hip flexors and hamstrings. If your goal is to create muscle, start first by doing training with a low amount of weight and the high number of repetitions. Over time, you can try practicing heavier weights and do a smaller number of repetitions that will fatigue your muscles in a less period, such as 30 seconds.

Muscular Endurance Training
As you get nearer to your soccer season, start exercising your muscles in forms that help you manage them for long periods of time. Muscular endurance activities highlight more reps of exercises using low weights — about 40 to 60 percent of the maximum you can raise. A circuit exercise workout is another way of building endurance. Circuit exercises are intended to develop energy for all major muscle collections in your body while improving endurance. Circuit training covers a series of different workouts with eight to 10 reps of each workout with a one-minute rest between each workout. The workouts in a circuit series are designed to use your big muscle groups, and this kind of training includes a proper amount of protection and aerobic intensity.

Explosive Power
Performing one powerful move to a ball, such as when a goalie jumps for a shot on goal, needs explosive power, which can be formed with gym equipment. Exercises such as box squats, in which you start seated and reach up to raise the weight on your shoulders, and leg presses assist you to improve explosive power. Bouncing onto a box with both feet, or reaching with one foot on a box, then driving yourself up, are examples of non-weighted explosive power activities. Perform 6 to 8 reps of explosive power exercises practicing about 50 percent of your maximum weight — your weight amount will depend on your origin strength.

Reactive Power
Plyometric or reactive strength is your ability to organize more than one muscle to perform a movement. For example, when you jump to manage a ball or block a shot, you twist your knees down first, then push up and jump. To practice plyometric power, do exercises such as jumping off a box, then jumping up as soon as you can hit the area. Reactive squats have your curve down, pause, then raise the weight up. Sprinting, skipping, or taking large steps are also great examples of reactive power exercises.

In this part, you have learned about the practice of soccer in the gym. But facts mentioned in this part are just a small part of what you want to know as the soccer player. To get an update, please follow us on Facebook and Instagram.

author: Soccer Club

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