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7 Lifts to Include In a Soccer Players Program



Yesterday’s blog discussed specific approaches personal trainers can take to schedule football player periodization. Now that you know the How? ‘Or’ What, let’s talk about the what. Here are the 7 best soccer drills important for training your athletes.

The 7 tricks every football athlete should master

The emphasis on the lower body makes sense given that the demands of football are largely placed on the legs. But, leg presses and extensions can only get you so far. Full body strength is needed to avoid injury and to excel. Performing the following exercises 2-3 times per week is probably ideal in all phases of the season, meeting personalized needs, goals and circumstances as appropriate.

1) Trap bar deadlifts

Trap bar deadlifts are conventional deadlifts performed with a hex bar / shrug / trap instead of a bar, shortening the lever arm, so that the grip is neutral along the body and the weight is distributed closer to the body.

Like all compound lifts, deadlifts recruit and activate many muscles that are of great importance to any athlete, and soccer players are no exception. Deadlifts build power and strength in the glutes, quads, adductors, hamstrings, lower back, and core.

Core strength serves as the foundation for every athlete and is vital in football when it comes to sprinting, changing direction quickly (agility) and winning tackles (plus having good core strength reduces risk. injuries). Performing deadlifts with a trap bar as opposed to a straight bar can help make lifting on the lower back easier while targeting more quadruple activation. The extra activation of quads is important because quads are the powerhouse of the legs that allow a player to sprint in short bursts or maintain a steady jog, which soccer players constantly switch between throughout a game.

2) Romanian deadlifts

Romanian deadlifts are just as important when it comes to developing the right kind of strength for soccer players. Now, of course, you wouldn’t necessarily do your client two different types of deadlifts in one day, but rotating the two within the program can be helpful when trying to build strength in sport.

As mentioned earlier, deadlifts are compound lifts that recruit a variety of muscles and also help build core strength. The reason for doing Romanian deadlifts (with a straight bar or dumbbells) in addition to the deadlifts with trap bar, is the slight difference in which the two types of deadlifts are linked.

The Romanian deadlift targets the posterior chain a little more by creating more tension in the hamstrings. Soccer players need a strong posterior chain that includes the hamstrings in order to sprint, change direction, and jump to win aerial battles. In addition to these benefits, strengthening the hamstrings in a prone position with Romanian deadlifts can reduce the risk of hamstring strain, a very common injury among soccer players.

3) Hang / Power Cleans

Cleans speed and power by targeting the important muscles mentioned previously (glutes, quads, adductors, hamstrings, trunk, etc.) and doing it quickly. This causes the body to move the weight with a more efficient speed. The cleanings generate more power which can easily be translated into groundwhether it’s sprinting, jumping or hitting a ball. They can also help increase running speed and vertical jump height, two important elements in football.

The difference between a hookup and a powerful clean really comes down to where you start with the weight. With a clean stroke, you begin to hold the bar just above your knees. During a powerful cleaning, the weight starts on the ground and the first part of the lift performs a deadlift movement. For this reason, it may be beneficial to schedule more suspended cleanups if you already have a heavy dose of deadlifts. Whichever one you choose, both variations are beneficial.

4) goblet squats

Goblet squats are another exercise that challenges the quads, hips, hamstrings, and calves, to strengthen the legs while engaging and activating the core. When performed at full depth, squats can also help improve hip flexibility, which is absolutely crucial for soccer players. An added benefit of this lift is that it also involves static upper body strength by keeping the weight at chest height.

5) one-sided dumbbell step-ups

The step-up is another great exercise for building overall lower limb strength while helping with balance. It activates the same muscles which very faithfully reproduce the powerful movements performed on the ground. For example, Manchester United’s chief physical trainer endorses this drill because it mimics the moves the player will perform when going from a sprint to a jump to win a header.

6) bench press

Upper body strength is often overlooked by many soccer players, but it is very beneficial when it comes to fighting for possession, participating in an ariel duel, or fighting for a position for possession. receive a ball. In fact, since sprinting is a simultaneous contralateral action of the arms and legs, building upper body strength and power can also help increase speed. The bench press is a great compound lift that primarily works the pecs, anterior shoulder, and triceps, but also activates the core and even the traps and muscles in the back. Variations such as tilt and decline can be added to target slightly different areas.

7) rows of one-arm dumbbells

As stated above, upper body strength is very important in soccer and developing it can even help your client to run faster. Rowing movements like this activate the posterior chain. Rows of one-arm dumbbells focus on building strength in the mid-back, while activating lats, traps, and biceps. Using only one arm at a time forces the core to engage to stabilize the spine.

Final remark

Along with the physical nature of football, building strength can provide a huge advantage over an opponent. While these lifts should be included in any soccer program, they are by no means the only ones that can build strength and benefit your client. So, explore and complete the program with additional elevators that will help your client see the improvements in their game! And, as always, have your clients listen to their bodies for signs of pain, injury, or overuse.


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