Soccer Players & Weight Training

Soccer is often referred to as "the beautiful game," because unlike many other popular sports where brute force is the central focus, soccer relies on the players' finesse, speed, agility and endurance. However, that doesn't mean that strength is completely disregarded; a good weight-training regimen is vital to developing a soccer player's skills.

  1. Why Weight Train?

    • Because soccer is a game that involves so much running and absolutely no use of the hands, it is sometimes perceived as a sport dominated by skinny weaklings.
      That simply isn't the case. Strength is very important in soccer, especially lower-body strength. The game comprises a lot of running, jumping and kicking, so it's important that players train to make sure their legs can handle the stress. Likewise, it is crucial that players build neck and chest strength to avoid injury.

      The goal of weight training for soccer is not to build big, bulky muscles; rather, you're increasing your strength in the muscles you will use during play.

    Squats

    • Squats are a simple yet extremely effective exercise for soccer players. They strengthen your legs, allowing you to increase your running speed. Squats involve placing a barbell on the top back of your shoulders, with your feet spread shoulder-width apart. Bend your knees, while keeping your hips back and your back straight, until your thighs are parallel to the floor, then return to the original position.

      For soccer purposes, it is best to do squats in repetitions. Pick a weight that is comfortable but challenging for you. Do three sets of 20 reps, with a small rest period in between sets. To keep good form, make sure your knees don't go forward past your toes.

    Lunges

    • A lunge is a very simple exercise that helps strengthen your thighs and quads. Like squats, lunges can help increase your leg strength and therefore your speed. Also, lunges help build leg endurance, giving you the ability to play at a top level for a full game.

      To perform a lunge, stand up straight while holding a dumbbell in each hand, arms at your side. Step--or "lunge"--forward with one leg about 2 to 3 feet, bending that knee at a 90-degree angle and being sure to not bend your knee further forward than your toes (that could result in injury). Next, push off of your front foot and return to the original stance. While performing lunges, be sure to keep your neck and shoulders squared, and your head and back straight. Lunges can be done in multiple sets of about 15 reps each.

    Leg Curls

    • Leg curls are a great way to strengthen your hamstrings, which helps increase your speed and leg strength. There are two ways to perform leg curls. The first is by sitting on an appropriate machine, with your back straight up against the padding. Then, place your legs on top of the lever, so your legs are extended outward. Bend your knees, forcing the lever down, then return to the original position.

      The other way to perform a leg curl is by laying face down on a weight bench with the leg curl attachment, placing the back of your legs under the weighted lever pads. Bend your knees so you raise the weights back towards your body, and return to original position. As with all soccer weight training exercises, perform leg curls in multiple sets with a high number of reps in each set.

    Upper Body

    • Upper-body weight training in soccer is not as important as lower-body weight training, but it is still necessary to increase your overall strength and muscle endurance, and reduce your risk of injury.

      One good upper-body exercise for soccer is the incline bench press. Set your weight bench at an incline, and find a comfortable but challenging weight to press. Perform five sets of 10 reps each, with short rests in between sets.

      Another solid weight exercise for soccer is the seated dumbbell press. To do this, sit with your back straight, holding a dumbbell in each hand. Hold the dumbbells above your shoulders, with your arms bent at the elbows. Then lift your arms so they are straightened, and return to original position. Again, soccer workouts are best done in sets of high reps.