Q & A

This Newsletter has two great upper body exercises for soccer players that are not only challenging, but also worthwhile in terms of training economy (time well spent). The first one is the medicine ball walking pushup, this exercise is very tough and is great for core and shoulder stability. Just look at the video and you will see how difficult it really is. I usually have my athletes perform ten to twelve repetitions for 3 to 4 sets. Next, the swiss ball push up is another great exercise that works on core stability and total body strengthening. I have my athletes do 10 to 15 repetitions for 3 to 4 sets. Try these exercises and most importantly - have fun!

mb push up

swiss ball push up

Also this newsletter is special because below is an actual article that one of my clients wrote about the importance of strength training for soccer players.

"Get After It"
Michelle Saks

One thing has the ability to ruin an athlete's career, hinder improvement, and shatter one's hopes, and yet is indisputably preventable—sports related injuries. According to the National Alliance for Youth Sports, of the approximately twenty five million youth and adolescents who participate in organized athletics, up to five million of these athletes seek medical treatment for injuries that occur as a result of playing their sport. Athletic injuries do not only impact an individual physically, but they can also serve a detrimental psychological blow that will affect the player for years to come. These unfortunate truths beg an obvious question: "What can be done?" To quote, my trainer, professional strength and conditioning coach, Mark Williams, the answer is clear: "Get after it!"

Over the past thirteen years participating in athletics and receiving various injuries from a torn quadricep to a torn hip flexor, I have come to the conclusion that strength training is the single most effective way to avoid sports related injuries. While training one to two times a week for the past two years with Williams, I can happily note that "getting after it"has kept me injury free (knock on wood). According to Williams, "The correct balance of core strength workouts and proper aerobic conditioning will not only improve your game, but lessen the likelihood of an unfortunate injury."

Strength training fosters confidence that can reduce one's hesitation on the field or court. Such confidence is an essential component of taking it to "the next level." Whether preparing to enter high school or college athletics, it is important to recognize that the level of skill and physical contact will increase significantly, requiring an athlete to test herself in ways she could not imagine. If an athlete does not adequately prepare for such a drastic environmental change, receiving a deleterious injury will be practically unavoidable.

The stereotype that weightlifting is only for "meatheads," football players, or professional athletes may account for the fact that so many women experience sports related injuries. This remarkably inaccurate notion must be immediately removed from the minds of all athletes because strength training is an essential part of remaining injury free and physically superior to future opponents. All those who have ever trained with Williams can attest to the remarkable improvements in one’s ability to react, move explosively, and confidently face physical challenges on the field and in the gym. Additionally, I have come to recognize that without such training, my life and in particular my soccer “career” would be invariably different.

Question and Answer Section:

You can ask Mark any question dealing with Strength and Conditioning for Soccer players and he will address two or three questions each month.

Mark now has his strength training manual Williams Soccer Strength Method available on his website!