The Perfect “On the field” Strength Training Session for Soccer Players In-season

Hello serious soccer athletes.  My name is Mark Williams and I have been a strength coach for over 10 years as well as a lifelong soccer fan and player.  I have worked with all levels of soccer players from the club to professional level and I have seen what works and what doesn’t.  What doesn’t work is forgoing strength training at any point in your soccer career.  Below are some suggestions on how to improve your game.

I cannot stress enough how important strength training is for soccer players all year round.  The number reason to strength train is for injury prevention purposes followed closely by performance, which ultimately go hand-in-hand.  The most common excuse I hear is that soccer players cannot fit strength training in during the season because of the demands of practice and games.  Under these circumstances it can be difficult, but there are 24 hours in a day and this program will only take 20 to 30 minutes twice a week to complete.  Having said that, if you cannot fit these workouts in, then you are the busiest player on the planet, or you are just making excuses.  Please consult your physician before beginning any exercise routine.  Below is the workout routine listed in order:

1. Body Squats – 3 sets of 20 repetitions – rest 20 sec to 1 minute between each set
2. Front Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set
3. Reverse Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set
4. Side Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set
5. Balancing Toes Touches – 3 sets of 8 repetitions on each leg – rest 20 sec to 1 minute between each set
6. Push ups – 10 repetitions for 10 sets with 1 minutes rest in between each set

* You can also integrate a medicine ball into the exercises listed above to increase the intensity of the workout.

This workout will take you 15 to 20 minutes at the end of practice.  This workout is great to do the day after a game to flush out soreness.   I always recommend strength training with weights but it is not always the perfect world all the time.

This is a basic overview of the program in the Williams Soccer Strength Training Method that will be out for sale within the next couple of weeks. This training manual is the first of its kind and will take any soccer player to the next level athletically! Mark Williams’s philosophy on strength training for soccer players has worked for all levels of players including Tim Howard and many other professional players.