Soccer Workouts-Top 15 Strength Training Exercises for Soccer Players
Soccer Workouts. Sports are the best way to strengthen your physical and mental health. A lot of people play soccer for various reasons. One of the topmost reasons for playing soccer is the passion and confidence that it derives in them.
For playing soccer you need to be well trained and must have the right soccer training equipment. There are many soccer training programs or soccer training workouts available online and offline.
Today, we will discuss the top 15 strength training exercises for soccer players. If you want a complete guide of Strength Training For Soccer you can read this book:
15 Best Soccer Strength Training Exercises
There are many requirements to become a successful soccer player. Individual soccer training is the priority for becoming a professional soccer player. The game of soccer involves the constant need for energy and stamina.
To build good stamina and an everlasting energy level it is important to practice soccer training workouts. The right and effective soccer training equipment can be beneficial for soccer strength training exercises.
Soccer strength training is not bound by any limit. Soccer training for kids is also very essential. If kids are trained, they can pick up on their weaknesses earlier.
Soccer training for kids helps them perform and work out on their weak parts better. Many soccer training sessions are also available online.
The soccer training online also helps in providing you ease and time during your soccer training sessions. You are not bound with any time restrictions. And in this way, you can practice the best individual soccer training.
There are many ways by which you can perform strength training exercises & weight lifting for soccer. The 15 soccer strength training and conditioning exercises are mentioned below.
1. Deadlift’s exercise
The most effective and promising upper body Soccer Workouts are deadlifts. Deadlifts are the first soccer strength training exercises that you need to add to your routine.
The deadlifts help in the strengthening of your muscles and the active points as well. The deadlifts for soccer training sessions are very beneficial.
They produce more energy and stamina in your body. If the deadlifts are done with the accurate soccer training equipment you can gain a lot from it.
The right way to perform this individual soccer training exercise is not complicated. Stand with your knees and shoulder apart at an equal level.
Bend down and lower your hips. While bending down keep your chest and head up. While the shoulders must be back and down.
Once you pick up the weights then use your heels to pick them up. While doing this, rise from the downward position and push your hips forward. Then repeat this all over again.
2. Dumbbell press
The dumbbell press is an exercise that helps in making your upper body region powerful. This helps in making your muscles present on the upper body energetic.
That in return, helps you play better in the game field. The soccer conditioning equipment you need for the dumbbell press is an incline bench and dumbbells.
Make yourself rightly positioned on the incline bench and hold a dumbbell in each hand. Afterward, lift the dumbbells to your shoulder’s height, while the palms must be opposite from you.
3. Medicine ball squat
One of the soccer exercises for legs is medicine ball squat. This should be done with 3 sets of 15 reps. The medicine ball squat is very beneficial for strengthening your overall body core.
Stand with your feet and shoulders width apart. And position the medicine ball overhead. Keep your body core intact and throw the medicine ball in front of your feet while squatting down.
Make sure to do it with your full strength and pick it back again. Repeat it after every squat and you can perform it easily. The medicine ball squat is also ideal for soccer training for kids.
4. Single leg squat
While you play soccer, the need for your legs to be the strongest is very important. And for this reason, the single-leg squat exercise is very effective.
Stand on one foot and keep your other leg in front of you. Bend the knee of your supporting leg, and hold your hands in front of yourself to stay balanced.
Lower yourself as much as you can and hold that position for a few seconds. Then repeat this whole process. This is one of the best leg workouts for soccer players.
5. Treadmill Soccer Workouts
To build up your running stamina the best exercise is using a treadmill. The treadmill helps in testing and examining oneself. Soccer involves a lot of running and quick reflexes.
Stand on the treadmill and set the incline to 1%. Then gradually, increase the speed. After each run, keep increasing the speed and return to jogging for 30 seconds or more. Repeat it 4-6 times.
6. Burpee pull ups
The other exercise for soccer strength training is burpee pull ups. This helps in strengthening your whole-body parts. Stand under a pull-up bar and place both of your hands on the floor.
Then kick your legs so that your stomach, elbows, and thighs are touching the floor. Then use your triceps for doing the press-up. Lift your hips and bring your legs back up.
Stand and jump, grab the bar and then pull yourself up so your chin is above it. Drop down and repeat the steps.
7. Push-ups
The pushups are a great way of pumping up your chest, abs, biceps, and triceps as well. Lay on the ground and keep your legs straight. Position both hands side by side while you balance the body weight. Press your chest up and down.
8. Weighted sled drags
The weighted sled drags help in making your shoulders, calves, glutes, and back stronger. Place a harness onto your torso which connects two cords to the weighted sled. Move forward and take small steps first.
Once you pick up your speed start running at a faster speed. Apply constant pressure and stop after 50 yards, then repeat the steps.
9. Lateral band walks
Use a resistance band around your legs and it should be above your knees. Bend your knees slightly and must be separated by shoulder length. Step to the side slowly and keep your toes in the front direction.
Do the same with the other leg. Repeat the steps for activating your glutes or preventing muscle injury.
10. Lateral hurdle spins
Use a hurdle on each side of your body. lift your right leg and step outside of the right hurdle. Bring the left foot over to join it. Then move your left foot back while your right foot follows.
This helps in helping to lift your legs as much as you can for better flexibility.
11. Forward backward sprints
This helps you practice your forward and backward moves. Which in turn helps you get a better hold of reaching the ball.
The right way to do them is to set out your cones at a distance of 20m apart. Sprint forward and move towards the second cone. After reaching the second cone, come to the stop and run backward.
12. Box squats
The box squats help in strengthening your quads, hamstrings, and calves. They also provide support to the lower body. start with your feet shoulder-width apart and place the squat bar on your shoulders.
Keep chest and head up, bend the knee and keep your hips in the back and squat down. Squat down until you feel the box hit your thighs.
13. Jump rope
The jumping ropes help increase your speed stamina. All you need is the right jumping ropes and that is all. Practice this until you cannot do furthermore. Jumping rope is the right way of enhancing your quick reflexes.
14. High knees
High knees exercise engages your core muscles. They help in making your abs and the leg portion. They provide you with energy and enhance the ability to balance yourself.
Stand with your feet hip-width apart. And lift one leg to your chest. Then shift to the other leg and repeat the same steps.
15. Planks
Planks are also a great way of building up for a soccer game. Planks are similar to pushups but do not have to move up and down. Instead, you have to tighten your abs and support your body weight on both of your arms.
Soccer Strength Training & Conditioning –Final Thoughts
The above-specified Soccer Workouts explain the 15 tips for strength training. If you live near San Antonio TX you can search the best soccer training near me for the full body soccer workouts.
