Strength Training for Youth Soccer Players

Soccer has changed into a power and speed game. Strength training for youth soccer players is necessary for any player or team wanting to take it to the next level. Basic strength is needed for endurance and power. Discover basic, simple and effective youth soccer strength training exercises regardless of the age or sex of the player.

In the past many youth soccer strength programs were built on body building exercise principles. Boys wanted to look like "Arnold Schwarzenegger" and girls like "Cory Everson".

Methods for building strength have changed significantly for soccer players. Body building methods that isolate one or two muscles and /or one joint are exercises of the past.

Now the trend of strength training for young soccer players is movement based. This is also sometimes referred to as "functional strength training". Functional exercises for strength training for youth soccer players involves several body parts working together to produce or sustain an action or position.

A simple example of a lower body "functional" exercise is the squat. The emphasis obviously is on the hip knee and ankle; however, at the same time the muscles that support the lower back and stomach must brace to stabilize the core during this exercise.

Next most exercises for strength training for young soccer players should be "ground based". Simply put the exercise or exercises should have at least one foot or both feet on a flat surface.

Exercises must be balanced for the muscles for the front and back of the body. So if you complete an exercise for the front of the leg you must complete an exercise for the back of the leg.

Another current trend in strength training for soccer youth players is single leg exercises. In the past strength training for the legs or lower body would consist of squats, leg press and leg extension. Ideally you only need one of those exercises for strength training for soccer. My choice would be the squat as it is ground based, includes the entire body and is "functional".

Many players, parents and coaches associate strength training for youth soccer players with weights; however there are other methods for strength training. Young soccer players may use body weight, medicine balls, and/or sandbags. We suggest you look into Youth Soccer Power Unleashed .

The key to strength training for soccer of youth players is proper technique. The ability to properly squat or perform a mechanically sound push-up has more value than the number of times or weight lifted with poor technique.

There are still many people who believe that strength training "stunts" growth plate development. Perhaps it is true if a young athlete starts working out with out any supervision. A young soccer athlete is more likely to injure themselves on a soccer field with change of direction and stop and go movements involved in the game as compared to being properly supervised in a resistance training program.

There are those who advocate machines for strength training. I for one am not for them and prefer ground based exercises for strength training for soccer youth players. The last time I checked the game was played on either one or two feet and not on the ground...

increase muscle strength

increase muscle power

increase muscle endurance

better heart and lung function

better body composition

stronger tendons and bones

lower blood cholesterol

develop a positive outlook to fitness

lead a healthy lifestyle

increase self esteem

increase self confidence.

Exercises for lower body strength training for youth soccer players