11 Strength Training For Soccer Players [The Ultimate Guide 2023]

Do you want to know all the different strength training for soccer players to improve your performance?

Soccer is a physical and contact sport. I bet you want to improve your performance.

If you want to play, not only do you need to be skilled, but you need to be stronger.

Great and efficient players require a combination of both to be stronger to play as a team since it is a team sport with strength training.

Photo by Strength Training for Football on hsnstore.eu

Did you know that Ronaldo has a unique strength training program that has helped him score 815 goals in his career overall since June 5, 2022?

11 Strength Training For Soccer Players To Boost Your Performance


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Yoo, hoo! Quick question. Do you want to maximize your fitness and performance? Sounds like you need to plan ahead O_O

But planning to start a training routine takes AGES! How on earth are you going to organize it all? You just want to focus on getting stronger and performing better.

With all the best routines, exercises, daily planners, habit trackers, fitness goals, and full body workouts for soccer players amirite?

upper body workout for soccer players

strength training for soccer player
Photo by Why Squats Are Good For You on AIA Malaysia

Squat is a dynamic strength-training exercise that calls for the simultaneous use of multiple muscles in your upper and lower body.

Numerous of these muscles assist you in carrying out daily activities like walking, climbing stairs, bending, and carrying large items.

You can learn how to do a squat from the video below.


Photo by The Deadlift on Soccer Fitness Gols

Deadlifts for soccer players typically engage in a variety of fitness activities to increase their strength and endurance on the field. This is also apt for upper body exercises for footballers.

Many would contest the necessity of some of these soccer players’ exercises.

Even while many soccer players lack the most robust and strong bodies in sports, many of them exercise heavy weights to develop the endurance necessary for success.

We’ll also draw attention to the drawbacks of using deadlifts for exercise together with doing squats.

I recommend the Deadlift Jack for you as that would work out the deadlifts.

Here is a video on how to do deadlifts for soccer players.


upper body workout
Photo by Front And Back Lunges on Spotebi

Lunges are a popular strength training exercise for people who want to strengthen, sculpt, and tone their bodies, as well as improve your overall fitness and athletic performance.

This resistance exercise is popular because it can strengthen your back, hips, and legs while also improving mobility and stability.

There are other variations of lunges, to name a few:-

  • Assisted lunge
  • Half lunge
  • Front foot with an elevated lunge
  • Dumbbell Lunge
  • Barbell lunge
  • Forward lunge
  • Back leg elevated lunge

For more variations, you can refer to the video below.

I also recommend this exercise tool, the Iron Bull Strength Advanced Barbell to help with your lunges.

4.Leg Extension

upper body workout
Photo by Workout Wednesday lower body on Precor

Leg extensions are typically performed with a lever machine. You sit on a padded seat and use your legs to raise a padded bar.

The quadriceps muscles of the front of the thigh—the rectus femoris and the vastus muscles—are primarily worked by this exercise.

As part of a strength training program, you can use this exercise to improve lower body strength and muscle definition.

The quadriceps, which are the broad muscles in the front of the thigh, is the focus of the leg extension.

This exercise technically falls under the category of open chain kinetic, as opposed to closed chain kinetic exercises like the squat.

The body part you are exercising in the squat is anchored with your feet on the ground.

And whereas in the leg extension, you are moving the padded bar and your legs aren’t stationary as they work, thus the chain of movement is open.

5.Calf Exercises

strength training for soccer players
Photo by Foot Pain Explored on Foot Pain Explored

Calf exercise is one of the most under-trained muscles in your body and is frequently overlooked in strength training.

Most people do not understand or believe in the importance of maintaining a strong lower leg complex.

With each stage of the process, your calf muscles propel you forward, absorb load with each impact, and support the rest of your lower limb and body.

You will gain calf strength by doing the following:

  • Improve your speed
  • Be able to run for longer periods of time
  • Maintain a more consistent running pace
  • Be able to jump higher

6.The Bulgarian Split Squat

The Bulgarian split squat raises the back leg on a bench or a strong chair in place of the front leg.

The exercise, a unilateral, single-leg squat, places a greater emphasis on the quadriceps than other comparable lower-body compound motions. You can watch the video above for details.

Additionally, it calls for a lot of balance and coordination, which makes the use of the core and upper body to maintain appropriate form more difficult.

The most important thing to keep in mind when performing the Bulgarian split squat is that finding the right foot location to perform the exercise comfortably requires some trial and error.

7.Romanian Deadlift

Photo by How To Romanian Deadlift on Very Well Fit

Romanian deadlift also necessitates a great deal of balance and coordination, necessitating greater core and upper body engagement to maintain proper form.

The most important thing to remember about the Bulgarian split squat is that finding proper foot placement to perform the exercise comfortably takes some trial and error.

It is typically used as a submaximal supplementary lift. In spite of this, the movement has numerous programs and strength-based aims that can be applied.

8.Resistance Band Work

soccer upper body workout
Photo by Turn Your Walk Into a Resistance Band Workout on Fitbit

Resistance band works for strength and flexibility can both be enhanced. You may work out every part of your body with resistance bands, which are substantial elastic bands.

Since several of the exercises may be performed while seated, they may be beneficial for those with restricted mobility.

“We should all undertake muscle-strengthening exercises at least twice a week,” says BHF physical activity specialist Lisa Purcell.

Strength activities make your muscles stronger while flexibility exercises stretch them, making everyday activities simpler. You can perform some of these while seated.

It’s crucial to ask your doctor or the cardiac rehabilitation team what kinds of exercises you can safely undertake and how much you should do if you have a heart problem or high blood pressure.

9.Medicine Ball Squat/Slam

Photo by Medicine Ball Squat Throw To Sprint on Skimble

Medicine ball squat/slam is a fantastic upper body plyometric exercise that can improve overall power and strength.

Medicine ball slams are an exercise that can assist people to improve your cardiovascular fitness, increase your overall athletic performance, and build multidirectional core strength.

Medicine ball slams work your complete body, not just your arms, despite the fact that they include throwing.

You must engage your lower body and core when you make powerful throws in order to protect your spine.

Slams are a great exercise to incorporate into a HIIT workout or to add as a cardiovascular exercise.

10.Weight Training

Photo by Before You Start Weight Training on In.Askmen

Weight training not only enhances your physical work capacity but also your capacity to carry out activities of daily living.

With the right weight training exercises, you’ll be able to work longer and harder.

Enhances bone density Incorporating strength training into your exercise routine is one of the best methods to prevent bone loss as you age.

It encourages lean body mass while reducing sarcopenia. Age causes a loss of the lean muscle mass that we all strive for.

It makes muscles, tendons, and connective tissue stronger. This enhances motor function and lowers the chance of damage.

11.Dumbbell Press

Photo by Incline Dumbbell Press on Marca

Dumbbell press is also an upper-body exercise for footballers that works your arms, shoulders, and chest muscles.

It is the dumbbell bench press, also referred to as the dumbbell flat bench press, and the dumbbell chest press. The dumbbell bench press workout is done while flat-backing on a bench.

Dumbbells are in your possession and place them on your hips. Lift the dumbbells above your chest while working your glutes and core.

Once more, lower your shoulders until your upper and lower arms are at a 90-degree angle, and squeeze your shoulder blades.


What Type Of Strength Training Is Best For Soccer Players?

This is all-important in order to outperform their opponents. Furthermore, it is crucial for recovery time in between actions.

How Do You Train For Strength In Soccer?

This can only be achieved by adding strength exercises for soccer players through daily workouts.

Soccer players need to have excellent aerobic and anaerobic conditioning to have a high performance during the game.

It comes with different roles and skills to play on the field.

Is Strength Training Good For Soccer Players?

Powerful body strength is achieved with weight training for soccer players by working through a full-body workout considering both the upper and lower parts of the body.

Optimum body workouts would include exercises using weights, plyometric training, and sport-specific force-based actions.

With a high regard for these power and strength-based exercises, high-intensity resistance training also helps improve the overall performance of a player.

What Is The Best Exercise Strength Training For Soccer Players?

Players should ensure their lower body is full of strength and can endure large intervals of intense running.

The glutes should be powered up through a number of squats and the use of weights, which will enhance barbell back squats.

Body fat in soccer players must be low, around 10%, and muscle mass should be high as it contributes to strength.

What Muscles Should I Strengthen For Soccer?

The squats are pivotal for soccer players considering how they enable hip flexibility and strength in the glutes, hamstrings, and calves.

So to speak, strength training for soccer players is essential to improve your performance as a player.

It is crystal clear that body strength is probably the most relevant qualification for any soccer player, regardless of the position.

What Exercises Are Good For Soccer?

A type of resilience and strength training called “Tabata training” is highly beneficial to soccer players.

It is done by picking an exercise or a movement and doing it at maximum intensity for 20 seconds without stopping.

The athlete then rests for 10 seconds and repeats the exercise for eight sets.

This workout improves the endurance and stamina of the soccer player while giving him or her a better-balanced soccer upper body workout and dribbling ability.

strength training for soccer players
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So to speak, soccer players’ power-related programs are also highly necessary for players returning from injury.

They give the player more confidence and return him to his initial or better physical state.

Through body strength, a player improves his or her overall performance and becomes a key figure for the team.