Soccer demands not just fancy footwork, but also strength. Whether you’re playing for fun or aiming for a professional career, getting stronger can make a big difference on the field.
To play your best, you need strong muscles that can move quickly and withstand the demands of the game. This means your body needs to be well-tuned to sprint, change direction, and hold off opponents.
Strength exercises help build up your muscles, making them bigger and more powerful. They involve activities that push your muscles to work hard, like lifting weights or doing squats.
These exercises aren’t just about getting buff; they’re about improving your performance and preventing injuries. Stronger muscles mean you can kick the ball harder, jump higher, and run faster – all essential soccer skills.
You can do strength training all year round, but it’s essential to balance it with other types of exercise, like running or jogging, to keep your body in top shape.
Strength training also comes in handy during long seasons when players need to maintain their fitness levels. It can give you an edge against teams with physically imposing players.
In this article, we’ll break down some of the best strength exercises used by soccer pros, so you can start incorporating them into your training routine.
Strength Exercises For Football Players
Strength exercises are great for everyone, no matter your age or fitness level.
They help improve mobility, flexibility, and stamina and reduce the risk of injury. Plus, you don’t need fancy equipment or hours of practice to see results – you can do them at home or outside whenever it suits you.
You might already know some of these exercises, but did you know they can make you stronger? They target specific muscles but can be combined for a full-body workout.
So, whether you’re young or old, a beginner or a pro, adding strength exercises to your routine can boost your performance and keep you feeling fit and strong.
1. Squats
The squat is a common exercise among athletes, like soccer players, because it strengthens core and leg muscles. You can make it more challenging by using equipment.
To do a basic squat:
- Stand with your feet shoulder-width apart and your back straight.
- Point your toes slightly outward.
- Bend your knees as if you’re sitting in a chair, keeping your heels on the ground and your back straight.
- Lower your body slowly, keeping your heels down and your shins vertical.
- When you’ve gone as low as you can, push through your heels to rise back up.
- Extend your arms forward for balance.
Squats improve balance and help keep your shins vertical. Beginners can start with 10 reps, while pros might do 15 to 30 reps in 3 sets, with the rest in between.
2. Push-ups
Push-ups are a common and effective exercise for soccer players to strengthen their core and upper body muscles. They can be done in many different ways to suit your goals and preferences.
Here’s how to do them:
- Start by getting into a plank position, with your hands placed slightly wider than your shoulders and your legs extended behind you.
- Slowly lower your body towards the ground by bending your elbows, and keeping your back straight.
- Stop when your chest is close to touching the ground.
- Push yourself back up to the starting position by straightening your arms.
- Repeat the movement for as many repetitions as you can.
You can include push-ups in circuit training, bodyweight workouts, or strength training routines. The speed at which you perform each repetition can adjust the level of difficulty.
3. Pull-ups
Mastering the pull-up is challenging but achievable for soccer players with dedication and consistent training. This exercise targets the back muscles and improves core stability, posture, and grip strength.
Here’s how to do it:
- Begin by gripping a horizontal bar with your hands slightly wider than shoulder-width apart, palms facing forward.
- Hang from the bar with your arms fully extended and your chest out, maintaining a slight curve in your back.
- Pull yourself up towards the bar until your chin clears it, engaging your back muscles.
- Lower yourself back down with control until your arms are fully extended.
- Repeat for as many reps as you can, aiming to increase your repetitions over time.
With patience and persistence, soccer players can gradually build the strength and technique required to master the pull-up.
4. Planks
The plank exercise is a powerful move for soccer players, engaging nearly every muscle in the body in a static posture. It primarily targets the core but also works muscles in the lower and upper body.
Here’s how to do it:
- Start in a pushup position, with your hands shoulder-width apart and your feet slightly wider than hip-width.
- Instead of supporting yourself with your hands, lower onto your forearms, keeping them parallel to each other.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Hold this position for as long as you can, aiming for a couple of minutes before resting.
The plank not only strengthens your core but also improves posture and confidence. It’s beneficial for people with back pain as it strengthens the lower back muscles and abs simultaneously.
The best part?
You don’t need any equipment, so you can do it anywhere, anytime. Don’t hesitate to add this effective exercise to your training routine for better overall strength and stability.
5. Boat Pose
To perform the boat pose correctly, follow these steps for optimal posture and effectiveness:
- Begin seated on the floor with your knees bent and feet flat on the ground.
- Place your hands beside your legs, palms pressing into the floor.
- Lift your feet off the ground while keeping your knees bent, transitioning into a half-boat pose with your shins parallel to the floor.
- Keep your torso upright and avoid arching your spine as you extend your legs to a 45-degree angle from the ground.
- Your goal is to create a V shape with your body, supported by your legs and tailbone touching the ground.
- Lift your hands off the ground and extend them parallel to the floor, with only your tailbone in contact with the ground.
- Push your shoulders back slightly to open your chest.
- Hold this posture for at least five breaths before releasing your legs and exhaling deeply.
The boat pose strengthens abdominal muscles, improves balance, and enhances core strength, while also engaging the deep hip flexors that can weaken from prolonged sitting.
It’s important to note that pregnant soccer players and individuals with asthma, low blood pressure, diarrhea, back pain, or headaches should avoid this pose.
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6. Overhead Triceps Extensions
The triceps, often overlooked, play a crucial role in controlling the elbows and stabilizing the shoulder joints. They help straighten the elbow and pull the arm down from various positions, making them essential for soccer players.
The overhead triceps extension is a beneficial exercise to incorporate into your soccer training routine. You can do this exercise sitting or standing, using a kettlebell or dumbbell.
Here’s how to do it:
- Hold the weight firmly with both hands and raise it overhead.
- Bend your elbows backward, lowering the weight behind your head.
- Lower the weight as far as comfortable, feeling a stretch in your triceps.
- Straighten your elbows to lift the weight back overhead.
- Repeat this movement, keeping it slow and controlled.
- Engage your core and keep your trunk upright to maintain proper form.
- Choose a weight that challenges you without straining your body.
7. Biceps Curl
The biceps curl is a key exercise for soccer players, simple yet effective for building upper arm strength. You can do it indoors or outdoors using equipment like dumbbells, resistance bands, or a barbell.
Here’s how to do it:
- Stand with a dumbbell in each hand, elbows at your sides, and forearms extended forward.
- Keep your knees slightly bent and your core engaged.
- Bend your elbows to lift the dumbbells towards your shoulders, squeezing your biceps.
- Hold for a moment at the top, then lower the dumbbells back down slowly.
- Repeat for the desired number of reps.
Beginners should start with lighter weights and focus on maintaining good posture, avoiding arching the back. If you have a weak lower back, you can support it by leaning against a wall or sitting on a bench while doing the exercise.
8. Walking Lunges
The walking lunge is a dynamic exercise favored by soccer players for its effectiveness in strengthening leg muscles, hips, glutes, and core. Unlike the static lunge, where you return to a standing position after each rep, the walking lunge involves stepping forward with each repetition.
Here’s how to perform it with a medicine ball or dumbbell:
- Stand tall with feet hip-width apart, holding the weight (medicine ball or dumbbell) in front of your midsection to engage your abs.
- Keep your elbows bent at 90 degrees.
- Step forward with your right leg, lowering your body until your right knee forms a 90-degree angle, ensuring your weight is on your heel.
- Pause briefly in the lunge position, then twist your upper body to the right while holding the weight.
- Return your torso to the center and push off your right foot to step forward with your left leg.
- Repeat the lunge and twist movement on the left side.
- Continue alternating legs for 10-12 reps on each side for 2-3 sets.
Remember:
- Avoid overstretching the legs to prevent back discomfort.
- If you’re new to the exercise, consider working with a certified trainer to ensure proper form and technique.
9. Deadlift
The deadlift is a vital strength exercise for soccer players because it works many muscle groups, including the trapezius, lower back, glutes, quadriceps, and hamstrings, providing a comprehensive workout for the entire body.
Here’s how to do it properly:
- Stand with your feet shoulder-width apart and toes under the bar, keeping your heels flat on the floor.
- Maintain a straight back throughout the exercise, avoiding arching your shoulders and spine.
- Position your head in a neutral position with a slight upward tilt.
- Brace your abdominal muscles for stability.
- Bend at the waist and grip the barbell firmly with both hands, ensuring your back remains straight.
- Lift the barbell by pushing your body upward with support from your legs and knees.
- Keep your back straight and pull your shoulders backward as you lift the barbell to thigh level.
- Lower the barbell back to the floor in a controlled manner, maintaining a straight back.
- Repeat for the desired number of repetitions.
Remember:
- Start with a lighter weight to focus on proper form before increasing the load.
- Stop immediately if you feel any pain during the exercise.
10. Glute Bridge
The glute bridge exercise is essential for soccer players, particularly to counteract the effects of long periods sitting on the bench during matches. When the glutes are inactive, it can lead to issues like abnormal walking patterns and back pain.
Here’s how to do it:
- Lie on your back with knees bent and feet flat on the ground, hip-width apart, and toes pointing forward.
- Place your arms by your sides with palms facing up.
- Keep your heels about 6-8 inches from your glutes.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Raise your hips until your body forms a straight line from knees to hips to shoulders.
- Hold for about two seconds, focusing on squeezing your glutes.
- Slowly lower your hips back to the ground while maintaining tension in your abs and glutes.
To increase difficulty, you can add weight by placing a barbell or weight plate on your hips.
