4 Ways to Improve Your Soccer Skills

is a very intense sport that requires adequate strength and power.A weight training program not only improves performance, but decreases the chances of injury and improves body mechanics.Chosen weight training exercises should mimic or directly improve sport-specific abilities.Because soccer is an explosive sport, most of the exercises included in a soccer weight training program should be performed explosively.
Walking Lunges
The legs are the most important part of the body for soccer.Walking lunges strengthen the glutes, hamstrings and quads and requires each leg to work independently of the other, ensuring that each develops adequately.This is similar to how the athlete has to work while running or kicking a ball.Stand with your feet shoulder-width apart and hold a dumbbell in each hand.Take a large step forward with your left leg and drop your right knee towards the floor.Make sure that you remain upright.Stop your knee just short of touching the floor, then drive forward off your left leg to stand back upright.Repeat again, alternating between stepping with the right and left legs.To add intensity and develop your core, you can hold the dumbbells over your head.
Single Leg Deadlifts
The single leg deadlift develops the strength of your hips, glutes and lower back, while again requiring each leg to work independently.Stand on one leg with your knee slightly bent and hold a dumbbell in each hand.Bend forward at your hips while keeping your back straight.Reach down and touch the floor in front of you, then extend your hips and return back to an upright position.Complete a set with one leg before switching to the other one.
Squat Jumps
Squat jumps build leg power, which is necessary during soccer, such as when you are raising up to head a ball.Stand with your feet shoulder-width apart or slightly wider.Hold a dumbbell in each hand, or if you prefer, wear a weighted vest.Squat down into a quarter-squat, and then immediately jump as high as possible, extending your hips, knees and ankles all at the same time.Be sure to land with soft knees, allowing them to bend slightly as you make contact with the ground.
Medicine Ball Overhead Smash
The medicine ball overhead smash mimics the movement that a soccer player uses when throwing in a ball from out of bounds.Stand with feet shoulder-width apart and hold a weighted medicine ball with both hands.Bring the medicine ball up and hold it over your head.Step slightly forward with one leg, then explosively bend forward at the waist and throw the ball as hard as possible against the floor in front of you.Pick up the ball and gather yourself before moving on to the next repetition.


Read more: http://www.livestrong.com/article/143663-soccer-weight-training-exercises/#ixzz1WFhp474y