Weekly Soccer Exercises for the Shoulder

Your shoulder is a highly flexible ball-and-socket joint that is responsible for such major movements as flexion, extension, internal rotation, external rotation and adduction and abduction. While a weekly soccer training program tends to focus on the lower body, you also need to build strength and flexibility in your shoulders for such activities as throwing, blocking opponents and shielding the ball.

  1. Strength Training

    • If you’re lifting weights to increase muscle mass and maximal strength, it’ll do you a disservice on the playing field. An efficient strengthening program should aim to boost endurance, or the ability to repeatedly perform high-intensity movements, and explosive power. Weekly circuit training in which you set up stations that simulate soccer-specific movements can help to build endurance, according to the Sports Fitness Advisor website. Mix shoulder exercises with exercises for other major muscle groups in the circuit and use a low-weight, high-rep regimen.

    Types of Resistance Exercises

    • During the off-season and pre-season periods, weekly strength training can include a variety of shoulder strengthening exercises, such as front, side and rear shoulder raises, shoulder presses, upright rows, lateral raises, shrugs, flyes and pullups, according to “The Ultimate Guide to Weight Training for Soccer” by Rob Price. The deltoid, or shoulder, muscle consists of three heads – front, middle and rear – which help to move your arm in various directions. Aim to strengthen these areas as well as your upper back and arms. In addition, perform exercises to build your rotator cuffs, or the small muscles that cap and protect your shoulder joints. For example, to perform a side deltoid raise, begin by standing with feet shoulder-width apart and holding dumbbells by your sides, palms facing your body. Exhale and slowly lift the weights to your sides until they’re at shoulder height, keeping your elbows slightly bent. Hold the peak position for a second. Inhale and return to starting position. Perform 12 to 15 reps for two to three sets.

    Plyometrics

    • During late pre-season training, engage in plyometric exercises to turn early pre-season strength gains into sport-specific endurance and power. Shift from circuit training with weights to a weekly plyometric program, which lasts anywhere from four to six weeks. Working with a medicine ball can build power in your shoulders. For example, perform medicine ball throws with a partner. Begin by sitting on the floor and having your partner sit in front of you. Bend your knees and spread your legs so they form a 45-degree angle in front of you. Your partner should mirror your position. For stability, intertwine and lock your right foot and ankle with your partner’s left foot and ankle and vice versa. Hold a medicine ball with both hands and extend your arms overhead. Have your partner also hold his arms overhead to prepare for catching the ball. Throw the ball to your partner. Keeping your arms extended to catch his throw. Continue throwing the ball back and forth, using your core muscles to propel the throws. Because plyometric training is high intensity, rest for four to seven days between workouts.

    Stretching

    • Regular weekly stretching of the front and rear areas of your shoulder will help to improve balance and agility and reduce the risk of injury. A dynamic shoulder stretch, such arm swings, can be incorporated into a warm up. During the cool-down period after a workout, perform static stretches in which you hold the peak position for 30 seconds to increase your shoulder’s range of motion. For example, begin a stretch for the back of your right shoulder by extending your right arm in front of and across your chest. Place your left hand on your right elbow and apply pressure, pulling your right arm closer to your chest. Keep your right arm straight throughout the stretch. Reverse arm positions to stretch your left shoulder.