Physical Preparation for Soccer: Strength

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Soccer is perhaps the world’s most physically demanding sport and, as a result, strength training has become a vital ingredient for the physical preparation of all players in the modern game. Simply lifting weights with the traditional ‘3 sets of 10 repetitions’ approach is no longer perceived as an efficient approach to training. Soccer requires a balance of explosive power and muscular endurance. Some players may even benefit from increasing lean mass, but even they must take some level of responsibility to channel these enhancements into ‘soccer-specific strength’.

Strength training for soccer also corrects muscular imbalances. Soccer players, in particular, are prone to developing overly strong quadriceps in relation to their hamstrings (addresses an equal balance of the body). A well-structured strength development program can address this problem and thus prevent potential future injury. In addition, high levels of maximal strength is beneficial for holding off opponents and shielding the ball. The majority of soccer-specific strength training should therefore place a strong emphasis on the development of core strength and stability.

Physical Preparation Components

United Soccer Academy’s Physical Preparation program consists of 8 key components:

Speed Agility Quickness Reaction Strength Power Plyometrics Dynamic Flexibility

Click here to download the Physical Preparation Curriculum.

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