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17 Strength Building Exercises For Soccer Players

Soccer is about more than ability and technique. It also involves strength. You won’t be a complete soccer player until you focus on your strength. However, some people think of soccer as a “running” game where you need to only develop stamina as strength training will lead to building big muscles that would slow a soccer player down. So, what are the best strength building exercises for soccer players without building big muscles?

The best strength building exercises for soccer players are as follows:

  • Deadlift
  • Squat
  • Yoga
  • High knee
  • High-Intensity Interval Training (HITT)
  • Chin-ups
  • Simple hang power cleans
  • Heavy kettlebell swings
  • Jump squats
  • Bench press
  • Shoulder press
  • Dumbbell rows
  • Lunges
  • Farmer’s walk
  • Push-ups
  • Plyometrics
  • Running hills

Read on to find out the best exercises for soccer players to build strength, explosiveness, agility, and speed to take your soccer game to the next level.

See also: 12 Reasons Why Strength Training Is Crucial For Soccer Players

Strength Building Exercises For Soccer Players
17 Strength Building Exercises For Soccer Players – altinify.com

Best Strength building Exercises For Soccer Players

1- Deadlift

Deadlifts are among the most effective strength-training workouts for developing maximal jump performance, suggested research.

The deadlift is a broadly used compound weight exercise involving picking up a weight from the ground by bending your waist and hips and standing back up.

Deadlift workouts use the largest muscles in your lower body, which will help you run faster, kick the ball harder and overtake defenders. 

Watch the video below to learn how to properly perform a deadlift.

17 Strength Building Exercises For Soccer Players – altinify.com

2- Squat

The squat is a dynamic strength training workout that requires several muscles to work together simultaneously in your upper and lower body.

Many of these muscles help power you through soccer movements such as running, jumping to kick the ball

A study examined the effects of jump squat training done 3 times a week over 8 weeks.

The researchers concluded that jump squat training simultaneously improves many different athletic performances, such as explosive strength and sprint time.

The video below will show you how to properly perform squat workouts.

17 Strength Building Exercises For Soccer Players – altinify.com

3- Yoga 

Practicing at least one hour of yoga per week will help you tremendously. Yoga will help you prevent cramps, muscles soreness and help you recover faster.

Check out this article to find out the six yoga poses for building muscles faster.

17 Strength Building Exercises For Soccer Players – altinify.com

​​4- High Knee

High Knees are a cardio-intensive workout you perform at a high intensity. 

High knees workouts engage your core, strengthen your legs’ muscles, and improve momentum, coordination, and flexibility. 

The video below will teach how to properly perform high knees.

17 Strength Building Exercises For Soccer Players – altinify.com

5- High-Intensity Interval Training (HITT)

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. 

Generally, a HIIT exercise will vary between 10 to 30 minutes in duration.

HIIT workout improves aerobic capacity and exercises tolerance, essential for soccer players to win 90 minutes of games, showed a study

See also: Strength Training Vs HIIT: Which One Should You Choose?

Strength Building Exercises For Soccer Players
17 Strength Building Exercises For Soccer Players – altinify.com

6- Chin-Ups

The main benefit of the chin-up is to increase the strength and definition of your upper arms, specifically the biceps and latissimus dorsi muscles of the back, which can come in handy for head kicks and speed. 

In addition, doing chin-ups and holding on to a bar helps develop crushing grip strength, according to the American Council on Exercise (ACER)  

Check out this article to find out if Doing Chin-Ups Will Increase Your Height.

17 Strength Building Exercises For Soccer Players – altinify.com

7- Simple Hang Power Cleans

Hang cleans are among the best Crossfit movements to improve athletes’ power, strength, and speed. 

Simple hang power cleans are effective ways to develop high force and has many additional benefits, including

  • Increased power and strength
  • Improved metabolic function
  • Improved balance and coordination
  • Increased speed and agility

Watch the video below to learn how to properly perform simple hang power cleans.

8- Heavy Kettlebell Swings

The kettlebell swing is among the foundational movements of kettlebell workouts. This exercise can help you burn fat and increase your fitness, and improve postural reactions. 

Tips to Get Started:

  • Start with 15-20 swings
  • Add 10-20 swings each day
  • Do 5-10 rounds of 30-50 swings

You can also mix them with another exercise, such as: 

  • 30-50 swings
  • 10 push-ups for 10 rounds. 

Watch the video below to learn how to correctly do heavy kettlebell swings.

17 Strength Building Exercises For Soccer Players – altinify.com

9- Jump Squats

Jump squats ( AKA squat jumps) works on your glutes, lower abs, and leg muscles. 

In addition, squat jumps and their variations help tone your legs and improve strength and balance. 

A study found a strong correlation between maximal strength and sprint and vertical jump height in elite male soccer players.

Watch the video below to learn how to correctly perform jump squats.

17 Strength Building Exercises For Soccer Players – altinify.com

10- Bench Press

Bench presses are an exercise that you can use to tone your upper body muscles, including your shoulders, pectorals, and arms. 

Bench presses can be an effective strengthening exercise for various sports, such as soccer, sprinting, hockey, and American football.

Other benefits of incorporating bench presses into your strength training program include:

  • Improving muscular endurance.
  • Increasing upper body strength.

Watch the video below to learn how to correctly perform bench press workouts.

17 Strength Building Exercises For Soccer Players – altinify.com

11- Shoulder Press

The shoulder press targets various muscles of the upper body and offers many benefits that improve daily functioning

You can perform this exercise with barbells, dumbbells, kettlebells, resistance bands, or even machines. To correctly perform the movement:

How to Perform Shoulder Press

  1. Stand or sit with a weight of choice in each of your hands at shoulder level and with your elbows flexed.
  2. Align your back, stabilize your abdomen, then press the weights over by lengthening your arms.
  3. Gradually and slowly and return to the starting position.
17 Strength Building Exercises For Soccer Players – altinify.com

12- Dumbbell Rows

The dumbbell row targets many muscles and can help increase your back strength and posture.

It helps you build a strong back and take your soccer game to the next level. 

The video below will show you how to perform dumbbell rows with proper form.

17 Strength Building Exercises For Soccer Players – altinify.com

13- Lunges

Lunges develop muscle mass to build strength and tone your body, especially your legs, core, and butt. 

If you perform lunges regularly as part of your soccer practice, you’ll notice results in building muscle mass and toning your body. 

The video below will show you how to perform lunges with proper form.

17 Strength Building Exercises For Soccer Players – altinify.com

14- Farmer’s Walk

The farmer’s walk is a full-body workout that can develop muscle strength, power, cardiovascular health, and endurance.

The farmer’s walk is especially effective at developing grip strength. And, developing muscle strength and power can help in other sports such as soccer, American football, baseball, basketball, and tennis

The video below will show you how to perform a farmer’s walk with proper form.

17 Strength Building Exercises For Soccer Players – altinify.com

15- Push-Ups

Push-ups work triceps, pectoral muscles, and shoulders and are excellent for building upper body strength. 

In addition, push-ups are an effective exercise for building strength quickly

Check out this article to learn more about push-ups and their benefits

17 Strength Building Exercises For Soccer Players – altinify.com

16- Plyometrics

Plyometrics develops your entire body, burns calories, and improves cardiovascular health. 

Additionally, plyometrics boosts your endurance and metabolism by rapidly stretching your muscles, allowing you to move more efficiently during your soccer games and practice

Check out the video below for ideas of plyometrics exercises to incorporate into your soccer practice.

17 Strength Building Exercises For Soccer Players – altinify.com

17- Running Hills

Hill running will make you a faster, stronger, and healthier soccer player. 

In addition, other benefits of hill running include: 

  • Improving your leg-muscle strength
  • Accelerating your stride 
  • Developing your cardiovascular system, 
  • and protecting your leg muscles against soreness.

Check out this article to find out the benefits of running.

17 Strength Building Exercises For Soccer Players – altinify.com

Wrapping up

Overall, these are the strength building exercises for soccer players. To get you started, choose 2 or 3 exercises and gradually incorporate them into your soccer practice. 

I would recommend you start with a clean diet and healthy lifestyle and the following strength training workouts: 

  • Deadlift
  • Simple hang power cleans
  • High-Intensity Interval Training (HITT)
  • And Yoga 

Altiné

Hello friends, I am Altiné I am SO excited you are here! I believe in YOUR POWER to transform the world through a healthy lifestyle and diet, and that physical activity and diet are EVERYTHING when it comes to your health and well-being. My goal is to offer you a simple and science-based approach to building muscle, losing fat, getting happy and healthy, and living a meaningful and impactful life for you and your loved ones. So YOU can look better, feel better, live better, and go make more impact. Let’s do it.

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