Strength Training for Soccer Players

Soccer is a physically demanding sport that requires participants to be in top condition. Players need the endurance to run for long periods, the agility to stop and turn, and the core strength to kick the ball hard and accurately.

  1. Squats

    • Squats strengthen the glutes and thigh muscles while providing core stability. You can perform squats with or without weights. Without weights, the goal is to perform the exercise until you can no longer do the exercise properly. With weights, you generally do a certain number of reps (repetitions) and sets with weights on a large bar that is carried on your shoulder.
      To perform a squat, stand with feet shoulder-width apart and your back completely straight. Look skyward and slowly drop your butt while maintaining a straight back. When your butt makes a 90-degree angle with the ground, return to the upright position.
      Squats improve kicking strength. The core muscles you develop with squats will help you jockey for position when you're trying to box out a defender.

    Sprints

    • Sprints improve speed and endurance. Sprints build the fast-twitch muscle fibers you'll need to go from a dead stop to full speed in minimal time. This improves your time in and out of cuts, and from a dead stop to a sprint. Sprints are often used in interval training, which is a short period of intense exercise followed by a longer period of medium intensity exercise.
      When doing sprints, 30 to 50 foot sprints work best, followed by a 50 foot jog. Sprint 30 to 50 feet, jog 50 feet, and then resume your sprint. Do five to 10 sets of these for maximum effect. Be sure to stretch properly as sprints can make it quite easy to pull a groin or hamstring if you aren't properly warmed up.

    Power Jumps

    • Power jumps are another high intensity exercise that will strengthen all areas of the leg while building those much needed high-twitch muscle fibers for explosive movement. To perform a power jump, stand with your feet shoulder-width apart and jump explosively into the air. While jumping, pull your feet as high off the ground as possible and up toward your chest. Perform five sets of 20 of this intense exercise for quick results.

    Uphill Sprints

    • Many soccer players incorporate uphill sprints into their training regimen because of its ability to strengthen and improve muscle endurance in the leg muscles. The uphill sprint requires the synchronization of all of the muscles in your leg to perform the task, thus it can deliver rapid results when added to your training regimen. To perform an uphill sprint, find a hill that takes at least a few seconds to sprint to the top of. Sprint to the top of the hill and then jog to the bottom. Once you reach the bottom, sprint to the top again. Repeat this five to 10 times without resting for maximum results.

    Push-Ups

    • Push-ups strengthen your shoulders, back, chest and core. Strengthening the core is important for a soccer player because it adds distance to your throws, allows you to move defenders out of the way and use your body to gain position for loose balls.
      To perform a push-up, lie flat on your stomach on a hard and even surface. Place your hands directly under your shoulders, and push yourself into the air. Hold this position for one to three seconds, and then allow your body to drop to within 6 inches of the ground. Push yourself back up. Repeat this as many times as you desire.