How Resistance Training Can Impact Your Game

Soccer is mainly seen as a “running sport,” but the physicality of the game is often not recognized. Strength is a crucial component in how we play. We get ourselves in many situations requiring tremendous strength, like winning tackles, winning balls in the air, taking a good throw-in, or taking a power shot.

Resistance training (aka strength/weight training) is very beneficial to improve your power. Resistance training consists of physical activity designed to improve muscular strength by overloading your muscles. In turn, your muscles will adapt and grow stronger. Here are a couple of other ways resistance training can elevate your game:

Injury Prevention

As you strengthen your muscles, you will also improve your tendons and stabilize your joints, such as your knees and hips. Weak joints are one of the leading causes of women’s injuries.

For example, Women’s soccer is sadly notorious for ACL tears, but resistance training can become a preventative action against it. Ultimately, your muscles will be able to absorb more shock, which will protect your bones, ligaments, and joints under major impact. 

Muscle imbalances also play a factor in many injuries. For example, if one muscle group overpowers another, the weaker group can quickly become fatigued, making it more susceptible to injury. In addition, a forceful contraction of the dominating muscle group can cause damage to the opposing muscle group because of its inability to counter the force. 

Better Balance/Agility

In addition to fixing muscle imbalances, resistance training also balances the entire body and promotes proper alignment. It will eliminate the weak areas of your body and give you a better sense of control.

Being able to control your body will allow you to make quick shifts in movement, accelerate easier, and land softly and safely. 

Overall Power

In a study conducted by Lesinski in 2016, it was found that there is significant evidence that resistance training improves muscular strength, muscular power, balance, stability, coordination, and speed in youth athletes.

Another study also found that after just seven weeks of training, the subject’s maximal kicking distance significantly improved by 14%.

Being stronger than your opponent can make it easier to win a 50/50 ball, push a defender off you, and even run faster than the other girls. 

Takeaways

If you choose to incorporate a strength training regimen, you should start slow so your body can adapt to the resistance. Begin with light weight and work your way up once you are comfortable.

Take time to learn the proper form and alignment of the exercises you are performing. Integrating an effective warm-up and cool-down is also necessary to ensure safety and success. 

Resistance training is a great way to step up your game and become a well-rounded player. It will strengthen your muscles, protecting your ligaments, joints, and bones. It will create a balanced body to give you more control over how you move. Lastly, it will help provide you with the upper hand against your opponent when needed.

Featured image via Adobe Stock Images

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