soccer training skills

Weight training for soccer

Weight Training


Weight training for soccer means the increase in strength rather than the building of muscle mass. The most important issue to remember is the strengthening of the muscle groups that support the joints.

Additional training off the field and off the ball is necessary to isolate and concentrate on certain muscle groups. This is what is meant by weight training for soccer.

Recognizing which areas that need the work is the responsibility of a trainer, fitness trainer and a well-trained coach.

Concentrating on these areas will enable greater:

  • mobility,
  • flexibility and
  • manoeuvrability,
which will lead to increases in speed and power.


Technically the first areas to isolate are the abdominals, commonly known as the core.

To enhance the ability to weight train, read the following links Weight training for soccer and stretching, and Flexibility and weight training for soccer.

Core Stabilization

The area of the body from under the breast bone (sternum), the diaphragm, to the groin or the floor of the pelvic region is considered the "core".

This area is the centre of gravity, the powerhouse, and the balancing center of the body.

In other words the core is where all physical actions of the body generate, radiate and are initiated from.

A strong and well developed abdominal core is also responsible for a well balanced back, especially the Lumbar region. This in turn produces and enhances better posture.

To combine your workouts with soccer skills, I recommend going to Practice Routine.



The quadriceps (quads) pump the heart. What this means is that these are the single biggest muscle groups of the body and are responsible for a huge amount of blood volume. Each leg helps the heart push a lot of blood through the entire body... so even walking is good exercise.

The hips, knees and the ankles need strong and well balanced leg muscles in order to withstand all the force and energy generated in hitting (impacting) the ground and making sometimes what may seem as impossible moves.

Sometimes additional weight training will enhance and speed up the growth of specific areas to enhance power (strength X speed).


Strong arms are not only for Goalkeepers and for throw-ins.

Arms help in the balancing of the body through weight distribution, especially when changing directions and in jumping to head a ball. Throwing your arms in the air adds momentum to a jump. This is something that basketball, volleyball players and swimmers learn early on in the sport.

The more you can pump your arms in moving, the more power you can generate within the body... this increases speed.

Yes keep those elbows down, you don't want to foul anyone... they are weapons especially if attached to well-developed arms!

Back, Chest and Neck


These areas of the body are the link between the "core" and the extremities...( legs and arms...oh yeah the head too).

These areas should not be neglected or thought of as unimportant, as they will develop as the rest of the body is developing.

The key again is going back to the core, because a well-developed program to develop the core will bring these areas into focus naturally.



Concentrating on specific areas of the body starting with the core and radiating outwards to each section of the body is vital to the total development of the individual.

Ideally a program that is measurable and specific to an individual needs to be implemented at the beginning of the season. The individual and team also need to buy into the concepts and thus be individually responsible for their own areas of focus.

The team and individual athletes should encourage each other to own the program. This idea will internalize the responsibility and become a natural function of the team and individuals. This concept can be better understood through the mental preparations of the team.

Check out the following for more great ideas, youth training programs, and Mental Focus for better results


For maximum results weight training should be accompanied by a well designed plyometric program. They work side by side to create an individual and team that will show improvements within the first half of the season, sometimes sooner.

I suggest you take a look at combined training methods.
For more links go to Weight Training for Soccer Links.