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Strength Training for Soccer [Kõva köide]

4.00/5 (1 hinnangut Goodreads-ist)
(Move to Cure Clinic, Antwerp, Belgium)
  • Formaat: Hardback, 328 pages, kõrgus x laius: 246x174 mm, kaal: 952 g, 30 Tables, black and white; 16 Line drawings, black and white; 90 Halftones, black and white
  • Ilmumisaeg: 10-Mar-2016
  • Kirjastus: Routledge
  • ISBN-10: 1138957143
  • ISBN-13: 9781138957145
Teised raamatud teemal:
Strength Training for SoccerSuurem pilt
  • Formaat: Hardback, 328 pages, kõrgus x laius: 246x174 mm, kaal: 952 g, 30 Tables, black and white; 16 Line drawings, black and white; 90 Halftones, black and white
  • Ilmumisaeg: 10-Mar-2016
  • Kirjastus: Routledge
  • ISBN-10: 1138957143
  • ISBN-13: 9781138957145
Teised raamatud teemal:
Püsilink: https://www.kriso.ee/db/9781138957145.html
Märksõnad:

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.

Arvustused

"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

List of figures
ix
List of tables
xii
Foreword xiv
Acknowledgments xv
Introduction 1(6)
PART I Components of athletic training
7(44)
1 Mechanisms of enhanced performance, injury prevention, and reduced post-match fatigue
9(8)
1.1 Enhanced performance
9(1)
1.2 Injury prevention
10(1)
1.3 Enhanced recovery
11(6)
2 The role of strength training in the enhancement of stability and mobility
17(11)
2.1 Local stabilizers, global stabilizers, and global movers
17(2)
2.2 Proximal stability for distal mobility
19(1)
2.3 Instability and dysfunction
19(1)
2.4 Training stability and mobility as separate bio-motor abilities compromise transfer to athletic performance
20(1)
2.5 Stability positively affects mobility
21(1)
2.6 Mobility positively affects stability
22(1)
2.7 Integrated training of stability and mobility
22(6)
3 Effective warm--up routine
28(13)
3.1 General warm-up
28(1)
3.2 Stretching
28(6)
3.3 Specific warm-up
34(7)
4 Strength training considered as skill training with resistance
41(10)
4.1 Movement variability, movement mechanics, and body control
42(1)
4.2 Generalized motor pattern
42(1)
4.3 Repetition without repetition
42(1)
4.4 Importance of training organization for movement retention
43(1)
4.5 Open-loop and closed-loop motor control
44(1)
4.6 Dynamic systems theory
44(1)
4.7 Perception--action coupling
45(1)
4.8 Self-stabilization
45(1)
4.9 Motor control training and injury prevention
46(1)
4.10 Practical application
46(5)
PART II Core training
51(40)
5 Core exercises
53(38)
5.1 Inner and outer unit
54(3)
5.2 High-threshold vs. low-threshold recruitment
57(3)
5.3 Vector-specific core conditioning
60(1)
5.4 Exercises
60(31)
PART III Strength training
91(114)
6 Two-leg knee dominant exercises
93(11)
6.1 Full versus partial squats
94(1)
6.2 Jump, athletic, and power-lifting stance
95(1)
6.3 Exercises
96(8)
7 Single-leg knee dominant exercises
104(25)
7.1 The step-up
104(4)
7.2 The lunge
108(5)
7.3 Single-leg squat progression
113(5)
7.4 Resisted slide-board back lunge or front pull
118(2)
7.5 Single-leg squat variations
120(3)
7.6 Bulgarian split deadlift
123(1)
7.7 Slide-board exercises
124(5)
8 Hip dominant leg exercises
129(13)
8.1 Romanian deadlift
129(2)
8.2 Single-leg Romanian deadlift
131(1)
8.3 Nordic hamstring exercise
132(2)
8.4 Assisted Nordic hamstring exercise
134(1)
8.5 Back extension
135(2)
8.6 Single-leg back extension
137(1)
8.7 Hamstring combination
138(1)
8.8 Single-leg hamstring combination
139(3)
9 Upper body press exercises
142(1)
9.1 Bench press (barbell)
142(19)
9.2 Bench press (dumbbells)
144(1)
9.3 Push-up
145(2)
9.4 Weight plate push-up
147(1)
9.5 Push-up progression
148(4)
9.6 Plyometric push-ups
152(2)
9.7 Staggered-stance, one-arm cable press
154(2)
9.8 Overhead press
156(5)
10 Upper body pull exercises
161(8)
10.1 Pull-up
161(1)
10.2 Rowing
162(7)
11 Hybrid exercises
169(8)
11.1 Battling ropes waves
169(1)
11.2 Single-leg squat and row
170(1)
11.3 Back lunge and one-arm press
171(1)
11.4 Single-leg Romanian deadlift and row
172(2)
11.5 Push--pull combination
174(1)
11.6 Squat and press
175(2)
12 Muscle anatomy and function
177(28)
12.1 The gluteal muscles
178(4)
12.2 The hamstrings
182(9)
12.3 The hip adductors
191(2)
12.4 The vastus medialis obliquus
193(12)
PART IV Speed-strength training
205(42)
13 Training principles to develop power
207(10)
13.1 Maximum strength is a contributing factor to explosive power
208(1)
13.2 Force--velocity curve and peak power output
209(1)
13.3 Rate of force development and ballistic training
209(1)
13.4 Load specificity to enhance power performance
210(1)
13.5 Different modalities of force--velocity curve
211(1)
13.6 Combined training
212(5)
14 Plyometrics
217(16)
14.1 Physiology of plyometrics
217(1)
14.2 Efficient movement mechanics and performance
218(1)
14.3 Increased joint stability and injury prevention
218(1)
14.4 Plyometric training parameters
219(2)
14.5 Exercises
221(12)
15 Olympic lifts
233(14)
15.1 Clean progression
233(5)
15.2 Squat clean
238(1)
15.3 Snatch progression
238(5)
15.4 Squat snatch
243(1)
15.5 Jerk
243(4)
PART V Blood flow restriction training
247(10)
16 Blood flow restriction training
249(8)
16.1 Practical application
250(1)
16.2 Blood flow restriction training in rehabilitation and sports
251(1)
16.3 Mechanisms
252(5)
PART VI Program design
257(66)
17 Periodization
259(6)
17.1 Training cycles
259(1)
17.2 Linear periodization
260(1)
17.3 Nonlinear periodization
260(1)
17.4 Periodization for soccer: practical application
261(4)
18 Program design
265(10)
18.1 Intensity
265(2)
18.2 Number of sets
267(1)
18.3 Exercise choice
268(2)
18.4 Exercise order
270(1)
18.5 Rest periods between sets and exercises
271(4)
19 Sample training programs
275(48)
19.1 Strength training sessions
276(10)
19.2 Annual training plans
286(37)
Index 323
Bram Swinnen is a high performance specialist at the Move to Cure rehabilitation center, Antwerp, Belgium, where he is responsible for the rehabilitation programs of several elite soccer players from across European football's top teams. He has more than 15 years experience as a physical trainer and physical therapist in professional sport.