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C h a p t e r 3
Methods of Soccer Training
Proper Weightlifting Technique
Proper technique produces the best results and reduces the risk of injury.
Even with weight machines, athletes risk injury if improper technique is used. When
handling free weights, consistent use of sound technique is essential.
Proper Assistance or Spotting
Spotting is usually used in free weight exercises such as squatting and bench pressing.
You must have spotters for any exercises where athletes can be injured because they
lose control of the weight.
In the bench press, at least one person stands behind the athlete to make sure that the
lift is completed safely. If the attempted repetition fails, the spotter should help guide
the bar back to the bench using a solid grip. Don’t allow the lifter to struggle if the bar
starts tilting to one side; this can cause rotator cuff or pectoral tears. Don’t allow the
lifter to arch his or her back; this can cause lower back injury. For heavy lifts, a double
spot with spotters at each end of the bar is recommended.
Squats are done safest inside a squat rack having pins that catch the bar in case of a
failed lift. When lifting outside the rack, athletes must use spotters.
On light to medium lifts, one spotter is needed. The spotter stands directly behind
the lifter, ready to help in case of trouble. The spotter stands with knees slightly flexed
and arms near the lifter’s torso. If the lifter fails to rise, the spotter steps in, hooks
both arms around the torso, and pulls up. This stabilizes and help complete the lift.
One style of spotting involves reaching around the torso and placing the palms on the
lifter’s pectorals. Another is to place both hands around the side of the torso, just above
the weight belt, and lift upward. We recommend the first method, which is the strongest
and most efficient, although the second should be used with female athletes.
Use bar collars to keep weights from sliding off the bar. They should fit snugly when
tightened. Also, always check the weight on the bar. It is easy to forget to put on or
remove a weight from one side of the bar. The resulting imbalance can cause serious
injury.
Medical Clearance: All your athletes should be examined and cleared by a doctor before
undertaking a weight training program. Those with high blood pressure, congeni-
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