In addition to speed and technique, soccer players need power to compete at a high level. Having powerful legs not only allows you to kick the ball harder, but also improves your acceleration and ability to fight through checks. To perform at a high level on the pitch, become a more powerful player by following the right training program.
Plyometrics
Find a raised platform of between 8 and 30 inches in height from which you can drop. Once you touch the ground, jump back into the air as high as you can. The drop-down portion of this exercise stretches the legs, while the drive upward contracts the muscles. The shorter the time you have your feet on the ground after the jump, the more effective you will find this exercise. You can do up to 40 repetitions of this exercise per workout.
Bounds
Bounding involves taking oversized steps with an extended period in the air as you run. Put obstacles in the way and bound over them, as this makes your legs stronger as well. If the exercise becomes too hard on your legs, try bounding with two legs to reduce the impact. This exaggerated motion increases the power in your legs, which can improve your kicking strength. To incorporate a soccer-specific skill into the exercise, practice heading the ball at the top of your bound.
Jumps
Jumps such as split jumps and tuck jumps provide a low-intensity workout for beginners. As you become more powerful, you can do a standing long jump and a standing vertical jump. Running and jumping combinations come next and begin to increase power almost immediately. Run at full speed for a few strides and then bound or jump as far as you can.
Weight Lifting
Deadlifts and squats make your legs more powerful. These exercises rely on leg power, rather than overall strength, because you must drive the weight upward to finish the lift. Begin by lifting light weights to master the technique and move to heavier weights once you can complete the exercises the right way. When training for power, you will eventually do fewer repetitions with a higher weight than if you wanted to improve your overall leg strength. As you become more powerful, incorporate jumps into your squats -- jumping into the air as high as you can from a squat position with a barbell on your shoulders.
References
- "The Science of Training: Soccer: A Scientific Approach to Developing Strength, Speed and Endurance"; Thomas Reilly; 2006
- "Complete Conditioning for Soccer"; Greg Gatz; 2009
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