Hi!I training soccer and my position is left defender.In one match i throw around 10-12 touches.
I want to throw the ball more power,how i achieve this?Which muscular group should I training?
And which exercises i should to do?
Excuse me for bad english!
From what I’ve seen of soccer throws, a proper one uses most of the body, so I would recommend a real weight training program instead of just one or two exercises. However, if you’re just looking for one thing to add, I’d look at pull-overs, as the motion is very similar to the soccer throwing motion (ie over the head, using both hands).
What do you think about medicine ball 3/4/5 kg (soccer throws),maybe 5x5 with 2-3 min rest between the sets or other variant?I think this is the best variant,but…i dont know,i wait for your opinions : )
Or this:
two days per week weight training:
pull-overs
shoulder presses/military presses
triceps extensions
two days per week:
soccer throws with medicine ball
I grew up as a competitive swimmer and a soccer player and aside from the enormous endurance boost that swimming gives you for other sports, it really helped me with throw-ins. I mean really, I still play rec ball and regularly get people walking up to me from opposing teams after the games saying they’ve never seen someone throw that far. Think about how often a guy from the other team’s throw-ins are noteworthy. I’m talkin corner kick length, throwin past the goal here (without doing that crazy flip throw some people do).
With that being said, pullovers are good and other motions that mimic the throwing movement. A strong core is good, always. Work on your technique, there’s a certain way you can learn to whip your whole upper body from your waist all the way up to your hands (even up to wipping your wrists, similar to throwing a boomerang) you should work on. Also, the way you hold the ball makes a difference, too. Don’t hold the sides, hands should be close enough that the thumbs are touching with all the fingers fairly spread out, kind of back-under side of the ball to help you get some rotation with the throw. It helps if you’re tall, too, with long arms.
In addition to what’s been suggested above, practicing your throw-ins will make a significant difference. I’ve played with team-mates without any upper-body strength whatsoever who have been able to throw it substantially further than me purely as a result of working on the technique.
Don’t practice throw-ins with a heavier ball. It is going to negative affect your ‘real’ throw-ins.
If you want to use a medicine ball (which is a good idea), this is a better idea:
The exercises you mention (pull-over, press, overhead triceps extensions) are good. You might also want to do some pull-ups, ab work (e.g. pull down abs), low back work (e.g. back extensions) and thoracic mobility.
I sometimes throw the line-outs in rugby, which are very similar.