The Beginner’s Guide to Strength Training for Soccer Players
Any soccer player who grew up watching athletes like Cristiano Ronaldo knows that to reach the top, soccer players spend as much time in the gym as on the pitch.
Strength, power, speed, agility, and flexibility are all essential to staying injury-free and scoring your goals. Whether you’re beating a defender one-on-one, holding off pressure, or striking through a ball to complete a pass, your gym work shows up on the pitch in just about every action.
Fortunately, Asphalt Green Soccer Club and Asphalt Green Fitness is home to some of the most trusted experts in athletic development. If you’re eager to use the gym to grow your game, we’re happy to provide the assist.
Sample Workout for Soccer Players
Dumbbell Romanian Deadlifts (RDL) 4×8
Targets: Hamstrings, glutes, and lower back
Strong hamstrings and glutes are critical for sprinting, changing direction, and injury prevention for common soccer injuries like hamstring strains. The RDL also helps build hip power that can improve your acceleration for quick sprints to beat your opponent.
- Hold dumbbells in front of your thighs, feet hip-width apart.
- Push your hips back and lower the weights keeping a flat back.
- Drive through your heels and extend your hips to return to standing.
Bulgarian Split Squat (3×10)
Targets: Quads, Glutes, and Core
Soccer is full of single leg movements like ball striking, jumping off one leg, or changing direction. Bulgarian split squats develop unilateral strength, balance, and stability, ensuring your leg muscles are ready for impact.
- Place one foot behind you on a bench, the other firmly planted forward.
- Lower your back knee toward the ground while keeping your chest upright.
- Push through your front heel to return to standing.
Palloff Press (3X12/Side)
Targets: Core, obliques, and stabilizers
Remember when you were receiving a pass with a defender on your back? This exercise will help. The Paloff Press focuses on core and anti-rotation strength to keep your balance while holding off defenders or striking a ball under pressure.
- Stand sideways to a cable or band anchored at chest height.
- Hold the handle with both hands at your chest, elbows tucked.
- Press straight out, resisting rotation, then slowly bring it back in.
Single-Arm Farmer’s Carry (3 x 30/side)
Targets: Core, grip, shoulders, and hips
A core and shoulder burn in one movement, carrys can train your body to properly shield the ball or battle for position for a header.
- Hold a heavy dumbbell or kettlebell in one hand at your side.
- Walk forward with a tall posture, keeping shoulders and hips level.
- Switch hands after each set to train both sides evenly.
Build a Custom Work Out Routine with AG Fitness!
The first question to ask before entering a gym is “what are you training for?” especially if you’re an athlete.
From soccer to swimming and endurance training or injury recovery, our AG Fitness team works with athletes and fitness enthusiasts to build a gameplan to reach your goals.
See how you can make the most of workouts like this one and build a full routine to support your athletic journey.
