Strength Training for Soccer Players

Strength Training for
Soccer Players
Steve Murray CSCS
Head Strength and Conditioning Coach
Macalester College
• Start Basic
– First years coming into program have separate workout
• Teach proper form and technique on all exercises
– Start basic on exercise selection and progress
– Develop proper movement patterns
• Address strength and flexibility imbalances
– Front to back
» Soccer players are generally Quad dominant
• Emphasis on posterior chain
» Flexibility Issues
• Hip Flexors, Hamstrings, IT Bands
– Side to side
» Dominant plant leg and contact leg
» Work towards unilateral movements
• Core Strength
– Kinetic Chain
» Weak core creates inefficiency with force production from
foot strike
» Higher Risk of Injury
» Would you rather open a can of paint with a screw driver
or a wet noodle
• Base Level of Strength
Squat body weight
RDL 100% of body weight(80% 6 times)
3 min. plank
Properly perform all upper body exercises
• Goals – Once basic level of strength has been established
– Create strength and power through periodization
• Progress to lower reps and higher weights
• Progress exercises to be more explosive and complex
– Maintain muscle balance and flexibility
Emphasis on posterior chain and unilateral movements
Dynamic warm up at the start of all workouts
Static Stretching at the end of each workout
Foam rolling incorporated into workouts
– Improve Proprioception and Balance
• Improve dynamic stabilization in joints through training the
central nervous systems
– Exercises designed for Proprioception training
– Incorporate balance into existing exercises
– Activation of Glutes and Abductors
– Continue to develop core strength
• Develop core through holds(planks), explosive
movement(throws), and endurance(high repitition)
Workout Outline
• Basics
– Full body workout 2 to 3 times per week
– One day is unilateral movements/stabilization and
– Emphasis on ground based full body movements
– Emphasis on posterior chain
– Need to challenge themselves to failure in the
weight room
Workout Outline
• Activation
– During warm up we utilize exercises that activate the
glutes and other abductor muscles
• Glutes
– Bridges, Band Bridges, Single Leg Bridges
» Repitition or holds
» Prior to quad hip exercises
• Abductors
– Band Abduction Series, Step outs, Craby Lady, Body Weight Side
» Also incorporated into Core and SAQ
Workout Outline
• Triple Extension – extension of the ankles, knees, and Hips
– Every explosive movement, from sprinting to
jumping involves the extension of the ankle, knee,
and hip
– Progress from body weight exercises to Hang
Cleans and Hang Snatches
– Can accomplish this without a weight room
• Med Ball Overhead Toss, Med Ball Hip Toss, Tire Flips,
Vertical Jumps, Broad Jumps, Lunge Jumps
Workout Outline
• Quad/Hip Movement
– Assess through body weight squat or overhead squat
• Decide starting point, progress to regular squats and advanced
squating movements
– Wall Squat, Assisted Squat, Body Weight Squat, Straight Arm
Squat, Overhead Squat, Back Squat, Front Squat, Single Leg Squat
– Must be able to squat body weight before moving on to advanced
movements or maxing out
– On stabilization/Unilateral movement days
• Start with step ups and lunge variations before progressing to
single leg squats
Workout Outline
• Upper Body Push Exercise
– Base level of upper body strength is needed to
assist with speed development and positioning on
the soccer field
– Exercises
• Push Ups, push up variations, Bench Press, bench press
Workout Outline
• Posterior Chain
– Target hamstrings and Glutes
• Our main hamstring exercise is RDL’s
– Very important to stress hamstrings to keep quad hip ratio
• Other exercises
– Weighted Bridges, Machine Hamstring Curls, Stability Ball
Hamstring Curls, Manual Hamstring Curls, Glute/Ham Raises
• Unilateral Movements
– S.L. Hamstring Curls, S.L. Stability Ball Hamstring Curls, S.L.
RDL’s, S.L. Manual Hamstring Curls
Workout Outline
• Upper Body Pull Exercise
– In order to keep the body imbalance we nee to have a
pulling exercise for every push
– Exercise examples
• Pull Ups, Seated Row, Lat. Pull Down. Lateral Pull Ups, Bent
Over Row, 1 Arm Bent Over Row
• Additional Exercises
– Shoulders, additional exercises for hamstrings, glutes,
back, and lateral movements
– Opportunity to target areas of emphasis
– Develop balance and proprioception
Workout Outline
• Core
– Stabilizes spine, pelvic, and kinetic chain during all
athletic movements
– Its ability to stabilize the spine allows for force
development and reduces the risk of injury
– Develop strength, endurance and proper
movement patterns
• Strength in exerting and withstanding force
• Strength means nothing if you don’t have the
endurance to use that strength
Workout Outline
• Flexibility
– Dynamic Warm Up
• Each workout will start with a dynamic warm up
– Usually start with SAQ before a lift
» See SAQ Dynamic Warm Up
– Weight room dynamic warm ups
» Hurdle Warm Up, Plate Warm Up, Hip Mobility Warm Up, Complex
Warm Up
– Foam Roll
• In Season
– Part of lift
• Off Season
– At the end of the workout
– Static Stretch
• After all workouts(practice, games, lifts, conditioning)
• Hurdle Warm Up
• Band Abduction Series
• DB Hip Swings
– Ss w/ S.L. Bridges
Single Leg Squats
DB Alt. Bench Press
S.L. RDL’s
Pull Ups
S.L. DB Alt. Shoulder Press
Balance Board Squat Hold
Timed Abs
– Planks, Side Planks, Dead Bug
3 x 3 each arm
3 x 10 each leg
3 x 6 each leg
3 x 6 each arm
3 x 6 each leg
2 x 6 each arm/leg
2 x 30 sec.
2 x 45 sec. each way
• Steve Murray
– [email protected]
– 651-696-6748
• Fitness at Macalester
– Channel: Macalesterfitness
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