Strength for Soccer 1.0

	Intermediate (2-3 years)
	95 minutes/day
	Athletic Performance, Gain Strength
	Smith Machine, Seated Leg Curl Machine, Leg Extension Machine, Abduction/Adduction Machine, Row Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Bodyweight, Single Grip Handle Strap, Back Hyperextension Bench Show More

Average Exertion

Average Cardio Intensity

Soccer is a sport characterized in general by fast and intermittent sprints, direction changes, kicks and passes for long periods of time with "active rest" in between. This workout will help you keep in shape for the activity so you can perform better and avoid injuries.

Your legs, feet and torso will do much of the work, your knees, feet and heels will suffer great loads and impacts which means you have to have lots of stability in your lower limbs and core. Your arms sometimes will be used to throw the ball.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Exercise	Sets	Reps	Rest
1.Narrow Smith Machine Squat	3 sets	14 reps	60s
2.Seated Leg Curl	3 sets	12 reps	60s
3.Leg Extensions	3 sets	12 reps	60s
4.Thigh Abductor	3 sets	12 reps	60s
5.Thigh Adductor	3 sets	12 reps	60s
6.Machine Row	3 sets	12 reps	60s
7.Smith Bench Press	3 sets	12 reps	60s
8.High Pulley Overhead Tricep Extension	3 sets	12 reps	60s
9.Plank	3 sets	60s	60s
10.Cable Twist See Exercise Notes	3 sets	14 reps	60s
11.Hyperextension	3 sets	14 reps	60s

Exercise

Sets

Reps

Rest

1.Narrow Smith Machine Squat

3 sets

14 reps

60s

2.Seated Leg Curl

3 sets

12 reps

60s