Strength and power are key elements of soccer performance. A stronger player can sprint faster, jump higher, change direction more quickly and kick the ball harder. Strength Training for Soccer introduces the science of strength training for soccer. Working from a sound evidence-base, it explains how to develop a training routine that integrates the different components of soccer performance, including strength, speed, coordination and flexibility, and outlines modern periodization strategies that keep players closer to their peak over an extended period.
Dealing with themes of injury prevention, rehabilitation and interventions, as well as performance, the book offers a uniquely focused guide to the principles of strength and conditioning in a footballing context. Fully referenced, and full of practical drills, detailed exercise descriptions, training schedules and year plans, Strength Training for Soccer is essential reading for all strength and conditioning students and any coach or trainer working in football.
"I've experienced Bram's work in the field of strength and conditioning first hand whilst working with him at Anzhi Makhachkala. His methods are innovative, football-related and based on expertise and experience. Anyone who reads this book will gain a lot of new insights into this important aspect of football training." - Rene Meulensteen, former Manchester United First Team Coach
"Swinnen, a high-performance specialist at the Move to Cure rehabilitation center in Antwerp, Belgium, provides scientific research specifically targeting the strength and conditioning of soccer players from both an individual and a team perspective. He does an excellent job providing an overall background for coaches and rehab specialists dealing with these athletes … This work is an excellent resource for soccer coaches and a good starting point for those working with other team sport athletes. Summing Up: Recommended. Professionals and practitioners; general readers." - R. L. Jensen, CHOICE
Part One: Components of Athletic Training 1. Mechanisms of Enhanced Performance, Injury Prevention and Reduced Post-match Fatigue 2. The Role of Strength Training in the Enhancement of Stability and Mobility 3. Warm-up Routine 4. Strength Training Considered as Skill Training with Resistance Part Two: Core Training 5. Core Exercises Part Three: Strength Training 6. Two-leg Knee Dominant Exercises 7. Single-leg Knee Dominant Exercises 8. Hip Dominant Exercises 9. Upper Body Press Exercises 10. Upper Body Pull Exercises 11. Hybrid Exercises 12. Muscle Anatomy and Function Part Four: Speed-strength Training 13. Training Principles to Develop Power 14. Plyometrics 15. Olympic Lifts Part Five: Blood Flow Restriction Training 16. Blood Flow Restriction Training Part Six: Program Design 17. Periodization 18. Program Design 19. Sample Training Programs