Full-Body Strength Training for Soccer Performance
Building strength is essential for improving your power, endurance, and resistance to injury. Start with a 5-minute dynamic warm-up that includes high knees, lunges, and arm swings. Move to a strength circuit: perform 3 sets of 12 reps for exercises like squats, lunges, and deadlifts, focusing on form and controlled movement. Follow this with upper body exercises like push-ups, bench presses, and pull-ups—3 sets of 10-12 reps each. Core strength is critical for balance and stability, so add 3 sets of 30-second planks, side planks, and Russian twists. Finish with plyometric exercises such as box jumps and burpees—3 sets of 10 to build explosive power. Cool down with 5-10 minutes of stretching, focusing on your hamstrings, quads, and hip flexors. Perform this routine 2-3 times a week, gradually increasing weight or resistance to see progress in your physical performance on the field.