Basic Soccer Strength Program

Here is an example 2x/week soccer strength program I created for one of our middle school soccer athletes.  Currently, they seem to have 3-4 games on the weekend and 1-2 practices during the week, hence the lack of conditioning at the end.  The main lifts have negatives to focus on form and increase/maintain strength.  I keep it pretty simple with our athletes and almost always include negatives with the main lifts to focus on form and create a foundation of strength.  Currently, he complains of anterior hip pain so we are trying to stay away from excessive hip extension that you may see in reverse lunges or split squats.  There is lots of glute work or pulling patterns (sldl, glute bridges, cable pullthrough) because like most, he needs it and seems to remedy the hip pain over time.

Day 1

A1) 1-Leg Hop (In place) w/ Rebound 3 x 5/side

A2) Hip Abduction v. Wall 3 x 10/side

A3) Rotational Overhead MB Floor Slam 3 x 5/side

B1) Goblet Squat w/ 5s Negative 4 x 4

B2) Glute Bridge on Foam Roller w Miniband 3 x (10x3s)

B3) Push up w/ 5s Negative 4 x 4

C1) Suspended Rows 3 x 10

C2) Supported Leg Lowering 2 x 10/side

C3) SLDL (Bar only) 3 x 8-10

C4) Side Plank Hip Abduction v. Wall 2 x 6/side

Day 2

A1) MB Chest Pass 3 x 10

A2) Glute Bridge w/ Miniband 3 x (10x3s)

A3) 1-Leg Lateral/Medial Hop (Stick Landing) 3 x 5/side

B1) KB Deadlift w 4s/ Negative 4 x 5

B2) Cable Pullthrough 2 x 8

B3) Push Up w/ 5s Negative 4 x 4

C1) Low Pulley Row 3 x 10

C2) Supported Leg Lowering 2 x 10/side

C3) 1-Leg Squat Off Box (12′) 3 x 6-8

C4) Side Plank w/ Hip Abduction v. Wall 2 x 6/side



Categories: Injury Prevention, Strength Training

Tags: , , ,

3 replies

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