Soccer Players, Get in the Weight Room

Volumes of research have established that a well-designed, appropriately supervised strength training program can help any athlete improve his or her performance, regardless of the sport.  A recent study, published in the Journal of Strength and Conditioning Research, examined the effects of a resistance exercise program on soccer kick biomechanics.

The study followed a 10-week resistance exercise program, mainly for the lower-limb muscles.  The training program included progressive high-weight, low-repetition exercises that focused on hip abduction and adduction; knee flexion and extension; and ankle plantar flexion and dorsiflexion.

Results included measurement of leg strength and power through the entire kicking phase — backswing and forward swing — before and after training.

As expected, “maximum and explosive force significantly increased after training…” (Manolopoulos, et. al.)

“These results suggest that increases in soccer kicking performance after a 10-week resistance training program were accompanied by increases in maximum strength and an altered soccer kick movement pattern, characterized by a more explosive backward-forward swinging movement and higher muscle activation during the final kicking phase.”

Get STRONGER, Get FASTER!

Your thoughts?

Strengthen Your Core and Legs to Throw Harder

It may seem counter-intuitive, but ball speed relies on lower-body power, according to an Ohio State study.

There’s nothing new about this information, and the rationale is pretty simple:  Pitchers who throw hardest put more force into the ground.

“A strong, stable core helps transfer energy through your hips and up your trunk to your arm,” says lead study author, Mike McNally, CSCS.

Lower-body exercises like squats, deadlifts, lunges, glute-ham raises, and Romanian Deadlifts are great for strengthening your hips and legs; while plyometric training can add explosive power.

A recent Journal of Strength and Conditioning Research article also supports medicine ball training — throws and slams — as another effective way to improve throwing velocity.

Since medicine ball throws and slams, performed properly, require considerable core and lower-body engagement and activation, these exercises are an ideal complement for athletes wanting to improve throwing velocity.

Get STRONGER, Get FASTER!

Your thoughts?

Soccer Players, Get in the Weight Room

Volumes of research have established that a well-designed, appropriately supervised strength training program can help any athlete improve his or her performance, regardless of the sport.  A recent study, published in the Journal of Strength and Conditioning Research, examined the effects of a resistance exercise program on soccer kick biomechanics.

The study followed a 10-week resistance exercise program, mainly for the lower limb muscles.  The training program included progressive high-weight, low-repetition exercises that focused on hip abduction and adduction; knee flexion and extension; and ankle plantar flexion and dorsiflexion.

Results included measurement of leg strength and power through the entire kicking phase — backswing and forward swing — before and after training.

As expected, “maximum and explosive force significantly increased after training…” (Manolopoulos, et. al.)

“These results suggest that increases in soccer kicking performance after a 10-week resistance training program were accompanied by increases in maximum strength and an altered soccer kick movement pattern, characterized by a more explosive backward-forward swinging movement and higher muscle activation during the final kicking phase.”

Get STRONGER, Get FASTER!

Your thoughts?