A Soccer Player’s Guide to Building Muscle

Soccer players need strength training to improve certain running-based actions, including sprinting and change of direction speed as well as jump actions, according to a 2015 study published in the U.S. National Library of Medicine. Strength training also helps soccer players build the muscle they need to overcome their opponents and perform at the highest levels week in and week out. However, to get the most out of your training program, it is important to know which muscles are the most important to build and how to do so more effectively. 

Leg muscles are key 

As a soccer player, you are not allowed to ever skip leg day. You need strong legs to properly execute most of the plays in soccer. Running around the field for 90 minutes will engage several of your leg muscles, and kicking or jumping will require even more power from your lower leg muscles. You also need to work on your hamstrings, quads, and calf muscles. Some of the exercises that work great for these muscles include sprinting exercises, long-distance running, squats, and lunges. However, leg muscles can take a long time to grow, especially the calves, which is where SARMs come in. SARMs are great for speeding up the muscle-building process without worrying about harmful side effects. Before using SARMs, it’s a good idea to talk to your team doctor about it.  

Core and upper body strength is vital 

The abdominal muscles and the synergistic movements required by the core are crucial in soccer. Core muscles include the rectus abdominis (also known as the six-pack), the multifidus, lower back muscles, internal and external obliques, and the transverse abdominis. Having a strong core strengthens your kick, lengthens your running stride, and improves the distance of your soccer throws. Exercises that will do wonders for your core include sit-ups, plank, side plank, crunches, and bridges. When working on your core, don’t forget about your upper body strength as well. You need strong biceps, triceps, and shoulders to have the optimal strength required for soccer players. Keeping your posture and balance when collecting or shielding the ball requires a strong upper body. Heading will also require strong neck muscles. You can strengthen these muscles with pushups, pull-ups, bicep curls, and tricep extensions.

Work your glute and hip muscles 

Your hip and glute muscles are also essential; they give you that explosive strength to beat your opponents to the ball and are also the source of your shot power. With strong glute and hip muscles, the speed of your foot is faster which helps you to kick a ball harder and longer. You can develop your glute and hip muscles with exercises like step-ups, forward cone jumps, side lunges, and weighted deadlifts.

No matter which position you play, total muscle strength and stamina are needed to succeed in soccer. By knowing which muscles to work on and how to do it quickly and effectively, you can build the perfect physique to perform at the highest levels and build a successful soccer career. 

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