Tired of sitting on the bench? Regular injuries stopping you from playing more? Feeling like you’re not playing as well as you could?
If that’s the case, it could be time to take a closer look at your strength training routine. It’s something many of us overlook or only do minimally. But if you want to step up your game on the field, you need to do the work off the field, too.
Cardio and footwork training alone aren’t enough. Strength training is what truly powers you to perform at your best. It can enhance your control over the ball, increase flexibility and range, boost power, and help prevent those pesky knee and ankle injuries.
In this article, you’ll find out exactly how strength training will make you a better soccer player. Plus, learn the exact types of exercises that can shift you to the next level.
While soccer looks a lot like fancy footwork and pure speed, it’s actually a total body workout. Your legs are the engine, with your quads, hams, and calves powering your sprints and jumps. Your core is the stabilizer, helping you balance through powerful movements and stay agile as you move the ball around the field. Upper body strength is also key, with your shoulders and arms working to keep you in balance, along with shielding the ball or throwing off an opponent when running down the line.
Even Messi, known for his agility and quick footwork, doesn’t rely just on his feet; his entire body is engaged in his every move. Without all your muscles intact, each helping the other out, you’re not only prone to lazy footwork and slow speed but also more falls and injuries.
Either you’ve seen it in someone else or you’ve experienced it yourself. The dreaded hamstring pull after a sprint, groin pain after quickly changing direction, or the tackle that impacts your knee, making you double over in pain. These are some of the most common injuries you should be aware of and take steps to prevent:
With targeted strength training, you can build key muscles and connective tissues that make you more resilient. Stronger hamstrings prevent strains. A powerful core improves your balance to avoid awkward falls that twist ankles. Stronger knees prevent joints and cartilage from rubbing together, causing crushing pain that prevents you from playing.
Here are just a few of the improvements you’ll notice after you add proper strength training to your routine:
You’re nearing the end of the match and heading into overtime, but instead of feeling exhausted, you’re energized and ready to keep pushing. All those practices where you ran longer, sprinted faster, and jumped higher have paid off. That increased muscle strength is getting you through the match with more energy, giving you and your team an edge when everyone else is tiring out.
You’re dribbling through a crowded midfield, the ball moving exactly where you want it. It’s passing through your opponent’s legs like butter and you’re the knife, completely in control. That’s not just skill; it’s also strength. Strength training stabilizes your muscles, giving you better balance and the ability to change direction quickly. Even under pressure, you keep the ball firmly in your control.
Strength training combined with dynamic stretching is a great way to make sure you can move how you want to on the field. Having balanced muscle strength means you get to be agile. You can extend more for that pass or make a play on a ball that was out of your comfort zone just a few months ago.
Working out your muscles with strength training isn’t just about muscle mass, you get better blood flow to your muscles, too. That means better nutrition and oxygen for your cells, allowing you to recover from injury faster. Plus, the more muscle balance you have, the less likely you are to get injured. You’ll also have better longevity and a healthier life span.
Finally, you may also get a mood boost and better stress management — check out this article on how strength training positively impacts mental health.
Let’s get rid of some of the biggest myths that are stopping you from being the best soccer player you can be:
You need to sprint and run fast, making muscle gain seem like something that could slow you down. The truth is, strength training doesn’t give you a massive bodybuilder physique (unless that’s what you’re after, which requires a very specific type of training). Doing specific exercises for soccer plays is going to give you functional strength, not excessive muscle mass. With the right program, you get power, agility, and endurance.
While soccer is amazing for cardio and skill development, it can still easily lead to some muscle imbalances. Those strong quads aren’t enough to manage the total leg strength you need to avoid injuries like ACL tears. Strength training helps you find balance, targeting all the muscle groups you need for sprinting across the field with the ball under your complete control.
Just look at professional soccer players who strength-train at least twice a week in pre-season to build their power in prep.
Even one session a week can have an impact on your game. You don’t need to follow a complicated plan, either. A few simple exercises can be enough to improve your total body strength. If you start by focusing on form instead of time, you can slowly build up to maximize your results.
Here are a few of the most important exercises that will improve your game:
The right form can be the difference between a great game and an injury. Here are a few tips to get the most out of your strength workouts:
As always, it’s best to start slow when you start including more strength training in your routine. Here’s how to get started and maintain a routine:
Every elite soccer player strength trains. Their coaches and trainers know it's essential to keep their entire body in the best shape. They need total body power to perform at their best on the field. For example, the big names like Messi and Ronaldo all have a strength training routine that focuses on core, legs, and overall power. They know it leads to better agility, speed, and injury resilience.
One player who had a major knee injury and ACL tear, Zlatan Ibrahimović, even had to go into surgery. Afterward, with strength training his leg, core, and overall power, he could still play at an elite level, even in his late 30s. https://www.goal.com/en/news/video-zlatan-shows-off/
Virgil van Dijk is another player who overcame a torn ACL with strength training. He recovered faster than expected and played at an elite level. They both claimed strength training as essential in their recovery.
If you’re not excited about strength training, aren’t consistent enough, or just don’t know where to begin, try a trainwell trainer. They’re available on your schedule and will work to seamlessly integrate more strength training into your routine, without overloading (or boring) you.
They find out exactly how you want to improve on the field to tailor a plan to work the muscles you need. They track your workouts and form, learning what needs to be improved on. You get direct messaging with them and can even choose a trainer with athlete experience.
Finally, their focus on consistency is going to help you stay motivated even with a busy schedule. The workouts are meant to be fun, so you can actually enjoy what you’re doing. See for yourself by trying a free 14-day trial.
Written by Jennifer Olejarz.
