Are you looking to take your soccer game to the next level? Strength training is a great way to maximize performance and gain an edge on the field. From developing speed, agility, and power, strength training can help you become the best version of yourself as a player.
In this article, we’ll discuss how strength training can help improve your soccer skills and why it’s crucial for success!
Strength training is an essential part of any soccer player’s routine. By incorporating strength exercises into your regular workout program, you can build power and explosiveness to improve your speed, agility, and endurance on the field.
Regular weightlifting, plyometrics, and bodyweight exercises will help develop the muscles used in soccer so that you can maximize performance on game day. With a proper plan of attack, strength training can be one of the most effective ways to enhance your abilities as a soccer player.
1. Deadlift
The deadlift is a classic strength training exercise that targets multiple muscle groups in the body, including the glutes, hamstrings, and lower back. To perform a deadlift, begin by standing in front of a barbell with your feet hip-width apart and your shins touching the bar.
Reach down and grip the bar with an overhand grip, keeping your arms straight and your shoulders directly over the bar. Engage your core and lift the bar off the ground by pushing through your heels and straightening your legs.
As you lift the bar, keep it close to your body and avoid rounding your back. Once you have reached a standing position, pause for a moment before lowering the bar back down to the ground by bending your knees and hips.
There are numerous benefits to incorporating deadlifts into your strength training routine. For one, they are an excellent way to build overall strength and power in the lower body.
Deadlifts also improve core stability and balance, as well as help to increase flexibility in the hips and hamstrings. Additionally, deadlifts can help improve posture and prevent back pain by strengthening the spine’s muscles.
It is crucial to perform deadlifts with proper form to avoid injury. Make sure to keep a neutral spine and avoid rounding or arching your back. It is also important to use a weight appropriate for your strength level and gradually increase the weight as you become more comfortable with the movement.
As with any strength training exercise, be sure to warm up before performing deadlifts and listen to your body’s limits. With consistent practice, deadlifts can be a valuable addition to your strength training routine, helping you to become a stronger, more powerful soccer player.
2. Trap Bar Deadlifts
Trap bar deadlifts are a fantastic exercise for soccer players looking to improve their strength and power. The trap bar, also known as a hex bar, is a specialized barbell with a hexagonal shape that allows the lifter to stand in the center of the bar rather than behind it.
This allows for a more upright posture, which places less strain on the lower back and allows the lifter to use more of their glutes and legs to drive the weight up.
To perform a trap bar deadlift, begin by standing in the center of the bar and gripping the handles with an overhand grip. From there, take a deep breath and engage your core as you push your hips back and bend your knees to lower the bar to the ground.
Once the bar reaches the ground, drive through your heels and extend your hips and knees to lift the bar back up to a standing position. Be sure to keep your chest up and your shoulders back throughout the lift to maintain proper form.
Trap bar deadlifts are great for soccer players because they mimic the movements involved in running, jumping, and tackling. In addition, they can help improve overall lower body strength, which is essential for soccer players who need to sprint, cut, and jump at a moment’s notice.
Moreover, trap bar deadlifts can help to improve stability and balance, which are essential for soccer players who need to stay upright and maintain their footing while navigating the pitch.
Finally, trap bar deadlifts can help improve grip strength, which is vital for soccer players who need to hold on to the ball and control it with their feet. Trap bar deadlifts are valuable to any soccer player’s strength training routine.
3. Dumbbell Press
The dumbbell press is a strength training exercise that targets the chest muscles. To perform this exercise, begin by lying on a flat bench with a dumbbell in each hand. Start with the dumbbells at shoulder level with your palms facing forward.
Exhale and press the dumbbells upwards until your arms are fully extended. Inhale and lower the dumbbells back down to the starting position, keeping control of the weights the entire time.
This exercise is effective at building strength and size in the chest muscles, as well as improving overall upper body strength and stability. It can also help to improve posture and reduce the risk of injury in the shoulders.
One of the benefits of the dumbbell press is that it allows for more range of motion compared to the barbell press, which can lead to a more thorough muscle activation. It’s also easier to adjust the weight of dumbbells compared to a barbell, making it a more flexible option for people at different strength levels.
Maintaining proper form during the dumbbell press is important to avoid injury. Make sure to keep your feet flat on the ground and your core engaged throughout the exercise.
It’s also important to keep the dumbbells at shoulder level rather than letting them drift too far out to the sides. As with any strength training exercise, it’s important to gradually increase the weight as you become more vital to continue making progress.
Incorporating the dumbbell press into your strength training routine can help improve overall upper body strength and stability and build strength and size in the chest muscles. As with any exercise, make sure to start with a manageable weight and gradually increase as you become more robust to continue making progress.
4. Barbell Back Squats
Barbell back squats are a staple exercise in any strength training program, especially for soccer players. This exercise targets the muscles in your legs, including your quadriceps, hamstrings, glutes, and core and back muscles.
To perform a barbell back squat, start by standing with your feet shoulder-width apart and the barbell placed on your upper back, resting on your traps. Take a deep breath, and as you exhale, bend your knees and push your hips back as if you were sitting back in a chair.
Lower your body until your thighs are parallel to the ground, then push through your heels to return to the starting position. It’s important to keep your chest up, and your core engaged throughout the movement to maintain proper form.
One of the main benefits of barbell back squats is that they can help to improve your lower body strength and power. This can translate to improved performance on the soccer field, as you’ll be able to sprint faster and jump higher.
Additionally, barbell back squats can improve your overall mobility and stability, which can help to prevent injuries. They can also help to increase bone density, which is especially important for soccer players as they are at an increased risk for stress fractures due to the high-impact nature of the sport.
It’s important to note that proper form is crucial when performing barbell back squats. Make sure to use a full range of motion and keep your weight evenly distributed on your feet. It’s also a good idea to start with a light weight and gradually increase the load as you become more comfortable with the exercise.
As with any exercise, it’s always a good idea to consult a fitness professional or coach to ensure that you’re performing the exercise correctly and determine the appropriate weight for your fitness level.
5. Dumbbell Lateral Lunges
Dumbbell lateral lunges are an excellent exercise for soccer players looking to improve their strength and power in their lower body. This exercise targets the muscles in the glutes, quads, and hamstrings, making it an important part of any soccer strength training program.
To do a dumbbell lateral lunge, start by standing with your feet shoulder-width apart and a dumbbell in each hand. Step out to the side with one leg, bending the knee and lowering your body until your thigh is parallel to the ground.
Make sure to keep your core tight and your chest up as you lunge. Push off with your trailing leg and return to the starting position. Repeat on the other side.
One of the critical benefits of dumbbell lateral lunges is that they help improve lateral movement and balance. In soccer, it’s crucial to be able to move quickly and efficiently in all directions, and these lunges can help you develop the strength and stability needed to do so.
Additionally, dumbbell lateral lunges can help improve your overall lower body strength and power, which can translate to improved performance on the soccer field.
Another benefit of dumbbell lateral lunges is that they can be easily modified to fit your specific needs and goals.
For example, you can increase the weight of the dumbbells to increase the difficulty of the exercise, or you can use a barbell or kettlebell instead to change the focus of the exercise. You can also perform the exercise on different surfaces, such as grass or an unstable surface, to challenge your balance and stability even further.
Dumbbell lateral lunges are a versatile and effective exercise that can help soccer players improve their lower body strength, power, and stability. Be sure to include them in your strength training program, and get ready to dominate on the field!
6. Dumbbell Step-Ups
Dumbbell step-ups are an excellent exercise for soccer players looking to improve their leg strength and power. This exercise targets the muscles in the quadriceps, glutes, and calves and can also help to improve balance and coordination.
To perform dumbbell step-ups, you will need a bench or box to step up onto and a pair of dumbbells. Begin by standing in front of the bench or box, holding a dumbbell in each hand at your sides.
Step up onto the bench or box with one foot, pressing through the heel to lift your body up. Bring the other foot up to join the first on the bench or box, and then step back down with the same foot you used to step up.
Repeat on the other side by stepping up with the other foot first. You can also vary the height of the bench or box to increase or decrease the difficulty of the exercise.
One of the benefits of dumbbell step-ups is that they can be done with minimal equipment and can be easily modified to suit your fitness level. If you are a beginner, you can start with a lower bench or box and lighter dumbbells and gradually increase the height and weight as you become more comfortable with the exercise.
As you progress, you can also try adding a single-leg stepup to challenge your balance and stability. Dumbbell step-ups are a great exercise to include in your soccer strength training routine, as they can help to improve your power and explosiveness on the field, as well as your overall leg strength and endurance.
7. Bench Press
The bench press is a classic strength training exercise that is a staple in many workout routines. It is a compound exercise that targets the chest, shoulders, and triceps muscles. You will need a flat bench and a barbell to perform the bench press.
Begin by lying on the bench with your feet flat on the ground and the barbell positioned over your chest. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Lower the barbell down to your chest and then press it back up to the starting position, straightening your arms. Make sure to keep your feet flat on the ground and your core engaged throughout the exercise.
One of the benefits of the bench press is that it can help to increase upper body strength and muscle mass. It can also improve your overall power and strength in activities such as pushing and lifting.
Additionally, the bench press can help to improve your posture and reduce the risk of injuries in your upper body. It is important to use proper form when performing the bench press to avoid straining your shoulders or back.
Make sure to use a weight that is appropriate for your current strength level and gradually increase the weight as you get stronger.
The bench press can be performed with various rep ranges and sets, depending on your fitness goals and the intensity of your workout. The bench press is valuable for building strength and improving functional fitness.
8. Medicine Ball Squat
The medicine ball squat is an excellent exercise for soccer players looking to improve their lower body strength and power. To perform this exercise, start by standing with your feet shoulder-width apart, holding a medicine ball in front of your chest.
From here, bend your knees and lower your hips into a squat position, keeping your back straight and your chest lifted. As you squat down, toss the medicine ball to a partner or against a wall, using the momentum to help propel you back up to a standing position.
This exercise targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. It also helps to improve coordination and balance, as you must maintain your form and control the medicine ball while performing the squat.
Additionally, the medicine ball squat can help to improve explosiveness and power, making it an excellent exercise for soccer players looking to improve their speed and agility on the field.
It’s essential to make sure you are using the proper form when performing the medicine ball squat. Make sure to keep your feet shoulder-width apart and your chest lifted as you squat down.
Avoid rounding your back or letting your knees cave inward, as these can lead to injury. You may want to start with a lighter medicine ball and gradually increase the weight as you become more comfortable with the exercise.
9. Single Leg Squat
The single-leg squat is a powerful exercise that targets the muscles in the lower body, specifically the quadriceps, glutes, and hamstrings. It also helps to improve balance and stability, making it an important exercise for soccer players to incorporate into their strength training routine.
To perform the single leg squat, stand on one leg with your arms extended in front of you for balance. Engage your core and lift the other leg off the ground, bending your standing leg to lower your body down into a squat.
Make sure to keep your chest up and your weight evenly distributed on your standing leg as you lower down. Once you reach the bottom of the squat, push through your heel to return to the starting position.
One of the benefits of the single-leg squat is that it helps improve single-leg strength and stability, which is crucial for soccer players constantly shifting their weight and changing direction on the field.
It also helps to build strength and power in the lower body, which is vital for explosive movements like sprinting and jumping.
Incorporating single-leg squats into your strength training routine can also help prevent imbalances between your body’s left and right sides, forcing each leg to work independently. This is important for maintaining overall balance and preventing injuries.
10. Treadmill Soccer Workouts
Treadmill soccer workouts can be a great way to improve your endurance, speed, and overall fitness as a soccer player. To do this exercise, start by setting your treadmill to a moderate incline and a speed that is slightly faster than your average running pace.
Once you are comfortable with this pace, try to mimic your movements on the soccer field by running forward, backward, and laterally on the treadmill. You can also add in quick bursts of speed by increasing the treadmill’s speed for short intervals.
One of the benefits of treadmill soccer workouts is that they allow you to simulate the demands of a real soccer game without having to worry about the weather or finding a field.
Treadmills also provide a more consistent surface, which can help reduce the risk of injury. Additionally, the incline setting on a treadmill can help to strengthen your lower body muscles, which are crucial for powering through tackles and making explosive movements on the field.
Another way to incorporate treadmill soccer workouts into your training routine is to use them as part of interval training. For example, you could run at a moderate pace for one minute, followed by a 30-second sprint at a higher intensity.
This type of workout can help to improve your endurance and speed, as well as your ability to recover quickly between bursts of intense activity.
11. Burpee Pull Ups
Burpee pull-ups are a dynamic, whole-body exercise that can significantly add to any soccer player’s strength training routine. The exercise involves starting in a standing position, then dropping down into a plank position, performing a push-up, jumping up and reaching for a pull-up bar, and pulling yourself up.
It’s important to keep your core tight and your body in a straight line throughout the exercise to ensure proper form.
The benefits of burpee pull-ups are numerous. Firstly, they provide a cardiovascular challenge that requires a lot of energy and endurance. This can help soccer players improve their stamina and endurance on the field.
Secondly, they work for multiple muscle groups simultaneously, including the chest, triceps, shoulders, and back muscles, making them an excellent exercise for overall upper body strength.
It’s important to note that burpee pull-ups can be challenging for those who are new to strength training or have limited upper body strength.
If you’re starting out, you may want to try performing the exercise without the pull-up portion or using a resistance band for assistance. As you get stronger, you can gradually increase the difficulty by adding in the pull-up portion or using a weighted vest.
12. Push-Ups
Push-ups are a classic strength training exercise that can be done just about anywhere with no equipment necessary. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
Lower your body down towards the ground until your chest almost touches the ground, then push yourself back up to the starting position by straightening your arms. Make sure to keep your body in a straight line and engage your core throughout the movement.
Push-ups are an excellent exercise for strengthening the chest, triceps, shoulders, and core muscles. They can also help to improve posture and stability. In addition to the physical benefits, push-ups can also help to boost mental strength and discipline, as they require focus and determination to complete.
If you’re new to push-ups or have difficulty with the full range of motion, you can modify the exercise by performing it on your knees or using an elevated surface, such as a bench or step.
As you get stronger, you can gradually increase the number of reps or add additional sets to your routine. You can also vary the width of your hands or add in other variations, such as diamond push-ups or incline push-ups, to target different muscle groups and keep things interesting.
13. One-Arm Dumbbell Rows
One-arm dumbbell rows, also known as single-arm dumbbell rows or single-arm bent-over rows, are an excellent exercise for strengthening the back muscles, particularly the lats (latissimus dorsi) and the middle and lower traps. This exercise can also help improve posture and prevent back pain.
To perform one-arm dumbbell rows, start by standing with your feet hip-width apart and holding a dumbbell in one hand. Hinge at the hips and bend your knees slightly, keeping your back flat and maintaining a neutral spine position.
Let the dumbbell hang down towards the ground, keeping your elbow close to your body. From this bent-over position, exhale and row the dumbbell up towards your chest, squeezing your shoulder blade back and down.
Inhale and slowly lower the dumbbell back down to the starting position, maintaining control of the weight throughout the exercise. Be sure to keep your core engaged and your body stable throughout the movement.
One-arm dumbbell rows can be performed with either a neutral grip (palm facing your body) or a pronated grip (palm facing away from your body).
Both grips will target the lats, but the pronated grip will also involve the biceps and the pronator teres muscle in the forearms. You can also experiment with different hand positions, such as using a hammer grip (palms facing each other) or a supinated grip (palms facing upwards).
It’s important to use good form when performing one-arm dumbbell rows to avoid injury and get the most out of the exercise.
Make sure to keep your back flat and your core engaged throughout the movement, and avoid swinging or using momentum to lift the weight. You should also avoid arching your back or letting your shoulder blade flare out, as this can cause strain on the lower back.
One-arm dumbbell rows are a versatile exercise that can be incorporated into various strength training routines. They can be performed as part of a full-body workout or as part of a back-specific workout along with other exercises such as pull-ups, seated rows, and lat pull-downs.
You can also incorporate one-arm dumbbell rows into a circuit training routine, pairing them with exercises for other muscle groups for a challenging and effective full-body workout.
14. Kettlebell Swings
Kettlebell swings are a great exercise to add to your soccer strength training routine. They work the muscles in your legs, back, and core, which is critical for soccer players to be strong.
To perform kettlebell swings, start by standing with your feet shoulder-width apart and the kettlebell on the ground between your feet. Hinge at the hips and grab the kettlebell with both hands.
Engage your core and use your hips to swing the kettlebell up to shoulder height, keeping your arms straight and chest lifted. Lower the kettlebell back down and repeat for the desired number of reps. Make sure to keep your core tight throughout the exercise and avoid using your arms to lift the kettlebell.
Kettlebell swings can also improve your cardiovascular endurance, as they get your heart rate up and challenge your body with high-intensity bursts of movement.
They can also improve your power and explosiveness, which can be beneficial for sprinting and jumping on the soccer field. In addition, kettlebell swings can help improve your posture and reduce the risk of back injuries by strengthening your core and lower back muscles.
It’s important to use proper form when doing kettlebell swings necessary to avoid injury. Make sure to keep your back straight and your core engaged throughout the exercise.
You should also use a kettlebell that is appropriate for your strength level, as using a kettlebell that is too heavy can cause strain on your back and shoulders. If you’re new to kettlebell swings, it’s a good idea to start with a lighter weight and gradually increase it as you become more comfortable and more robust.
15. Turkish Get-Ups
Turkish get-ups are an excellent exercise for soccer players to incorporate into their strength training routine. This exercise targets various muscle groups, including the core, shoulders, and hips.
To begin, you will need a single dumbbell or kettlebell. Start by lying on the ground with the weight held in your right hand. From this position, you will use your left hand to push yourself up into a seated position.
Next, bring your right foot underneath your body and stand up, keeping the weight held in the right hand. Once standing, you will reverse the movement, returning to the starting position on the ground.
One of the key benefits of Turkish get-ups is that they promote functional movement patterns that are important for soccer players.
This exercise requires coordination, balance, and stability, which are all critical components of successful soccer performance. Additionally, Turkish get-ups can help improve core strength and stability, which is crucial for generating power and preventing injuries.
It’s important to focus on good form when performing Turkish get-ups. Make sure to keep your core engaged and maintain a straight line from your head to your heels throughout the exercise. It may be helpful to have a coach or trainer observe your form to ensure you perform the exercise correctly.
As you progress with Turkish get-ups, you can increase the weight of the dumbbell or kettlebell you are using to continue challenging your muscles. You can also try incorporating other variations, such as performing the exercise with your left hand instead of your right, or using a barbell instead of a single weight.
16. Weighted Sled Drags
Weighted sled drags are a fantastic exercise for soccer players looking to improve their strength and power. This exercise involves attaching a sled to a weight belt or harness and then dragging the sled across a field or track. The sled’s weight can be adjusted to suit the individual’s strength and fitness level.
To perform the exercise, start by attaching the weight belt or harness to the sled and then positioning yourself behind the sled. Bend your knees slightly and keep your back straight as you grip the sled with both hands.
Engage your core and glutes as you drive forward, pulling the sled behind you. As you walk or run, focus on maintaining good posture and keeping your arms straight. You can also add variety to the exercise by incorporating lateral drags or backward drags.
Weighted sled drags are an excellent way to improve lower body strength, particularly in the glutes, hamstrings, and quadriceps. They can also help to improve your explosive power and acceleration, making them an excellent exercise for soccer players looking to improve their speed and agility on the field.
Also, sled drags are low impact, making them a good option for athletes recovering from injuries or looking to reduce the stress on their joints.
17. Lateral Band Walks
Lateral band walks are a great exercise for improving hip stability and strength, as well as for activating the muscles of the glutes and legs. This exercise is essential for soccer players, as it helps to improve lateral movement and agility on the field.
To perform lateral band walks, you will need a resistance band or a small looped band. Start by placing the band around your ankles and standing with your feet shoulder-width apart. Take a small step to the right, keeping your feet facing forward.
Then, bring your left foot in to meet your right foot, keeping the band taut as you move. Continue taking small steps to the right, making sure to keep your core tight and your chest lifted. After reaching your desired distance, return to the starting position by taking small steps to the left.
Lateral band walks can be performed as a standalone exercise or incorporated into a dynamic warm-up routine. They are easy to modify for different fitness levels by increasing or decreasing the resistance of the band or by increasing the distance traveled.
In addition to improving hip stability and strength, lateral band walks have several other benefits. They can help improve balance and coordination and increase mobility in the hips and knees. They can also help to reduce the risk of injury by strengthening the muscles that support the joints.
18. Lateral Hurdle Spins
Lateral hurdle spins are a great exercise for soccer players looking to improve their agility, balance, and coordination. To perform this exercise, you’ll need a series of hurdles or cones set up in a line, spaced about a foot apart. Start by standing to the side of the hurdles, facing toward them.
Quickly hop over the first hurdle, landing on one foot. As you land, pivot on your planted foot and spin 180 degrees to face the opposite direction. From there, continue hopping over the next hurdle, landing on the opposite foot and spinning again. Continue this pattern, alternating feet and spinning after each hurdle.
One of the main benefits of lateral hurdle spins is that they help to improve your ability to change direction quickly and efficiently. In soccer, changing direction quickly is crucial, allowing you to better anticipate and react to your opponent’s movements.
Additionally, this exercise helps to improve your balance and coordination, as you have to maintain control while hopping and spinning. This can be especially beneficial for soccer players, as maintaining balance and coordination is key to successful ball handling and positioning on the field.
It’s important to maintain good form while performing lateral hurdle spins, as this will help ensure you get the most out of the exercise. Make sure to keep your feet close to the ground and your body upright as you hop and spin, and try to minimize the amount of time you spend in the air.
This will help you to maintain control and maximize the benefits of the exercise. It’s also a good idea to start with just a few hurdles and gradually increase the number as you become more comfortable with the movement. This will allow you to gradually build up your agility, balance, and coordination over time.
19. Box Squats
Box squats are an excellent exercise for soccer players looking to improve their lower body strength and power. To perform a box squat, you will need a box or bench to sit on. Begin by standing in front of the box with your feet shoulder-width apart and your toes pointing slightly outward.
From this position, lower your hips back and down as if you were sitting on the box. As you lower yourself, push your hips back and keep your chest up. Once your hips are below the level of your knees, pause for a moment and then push through your heels to stand up, squeezing your glutes at the top of the movement.
One of the main benefits of box squats is that they allow you to focus on proper form and technique. Because you are sitting on a box, you are forced to sit back into the squat rather than leaning forward.
This helps to engage your glutes and hamstrings, which are important muscles for soccer players. Box squats also help to improve your balance and stability, as you have to maintain control as you sit and stand.
In addition to improving lower body strength and stability, box squats can also help to improve your speed and agility. By building strength in your legs and hips, you will be able to move more quickly and change direction more easily on the soccer field.
20. High Knees
High knees is a dynamic and effective exercise for soccer players looking to improve their speed, agility, and endurance. To begin, stand with your feet shoulder-width apart and your arms bent at a 90-degree angle at your sides.
Engage your core and begin to quickly lift one knee up towards your chest, driving your opposite arm down towards the ground. As you bring your raised knee down, immediately lift the opposite knee and arm in the same manner. Continue this alternating movement for the desired number of reps or time.
One key to performing high knees correctly is maintaining a tall posture throughout the exercise. Be sure to keep your chest lifted and your back straight as you lift and lower your knees.
It is also essential to focus on driving your knees up as high as possible and fully extending your opposite arm toward the ground. This will help to engage the correct muscles and maximize the benefits of the exercise.
High knees are a great way to improve your overall leg strength, power, and cardiovascular endurance. The high-intensity nature of the exercise will also help improve your anaerobic capacity, which is essential for soccer players who need to burst into action and sustain high-intensity activity for short periods.
Additionally, high knees can help improve your coordination and balance, as you must maintain your balance while lifting and lowering each leg.
