To some, soccer may seem like a game that only requires you to run fast and chase a ball around the field. In reality, soccer players are highly skilled athletes that benefit from strength training programs as much as athletes from any sport. For soccer, muscular endurance and explosive sprinting strength is more important than brute force. Your soccer strength-training program should be fashioned with that in mind.
Plyometrics
Plyometrics is a form of training that is designed to build explosive power in your legs. The fast sprints and jumping headers that routinely take place in a soccer match are well suited to plyometrics training. Examples of plyometrics good for soccer include jump runs or slow motion running where you get as much distance and height in between strides as you can. You can also mark a two-foot square box on the grass with chalk and jump from corner to corner in a random fashion with your feet together.
Lunges
Lunges will strengthen your hamstrings, glutes and quadriceps, all of which are heavily used while playing soccer. You can use your own body weight or hold a dumbbell in each hand for more challenge. Stand with your feet next to one another and take a long step forward into a lunge position with your front leg bent to 90 degrees and your back knee close to the ground. Step up so your feet are next to each other again and lunge with the other leg.
Straight Leg Obliques
The straight leg oblique exercise strengthens your oblique muscles at the sides of your midsection, which helps with the twisting motion of your kicks. To do the exercise, lie on your back with your legs together and pointed up toward the ceiling, and arms out to your sides on the floor. Slowly rotate your legs from side to side, keeping them straight and together and keeping your upper body still.
Bridge Exercises
Bridging exercises strengthen your hamstrings, glutes and low back. Performing different variations of the bridge will challenge you and allow you to progress, as you get stronger. You can do a standard bridge with your feet flat on the floor and hips raised, or place your feet on a step or other object to make it a little harder. You can also raise one leg off the floor and straighten the other, or place a small stability ball under one foot. Push with your legs each time you do a bridge and hold for 20 to 30 seconds.
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