These 5 Exercises will make any Soccer Player Faster, Stronger and Explosive

Calling all soccer coaches: Being able to drive a ball farther on a goal kick is a matter of incorporating two things! The first has everything to do with technique. Refining proper ball striking skills for a player is key, but that is not what I want to focus on today.

The 2nd component to drive the ball farther has to do with strength....actually lower body strength. This is the topic for today! If you can get your players stronger, this will not only help them in other facets of their game, it will help them drive the ball farther too and maybe even add 10 yards to their goal kick. When I talk about strength, whether it is lower or upper body strength, I am referring to developing functional strength. You want to develop strength that allows your players to be stronger for the sport of soccer.

Below are some great lower body functional strength exercises that do not require any equipment and are appropriate for players 10 years and up.

Prisoner squats: have the player place their feet about shoulder width apart. Place their hands behind their head and squat down (like you are sitting down into a chair). Try and keep your heels on the ground and keep your head and chest up. Also, make certain when you bend your knees, that your knees don't go past your toes. 10-15 in succession equals one set. Build up to 2 sets.

Lunge walks: have your player take a long stride (like they are walking) and ask the player to drop their hips (back knee is an inch from touching the ground). Keep repeating this walking movement for 10-15 yards. Build up to 2 sets. Very important as well is to again make sure the front knee when it bends does not go past the toes of this front leg.

Lateral Lunge walks: Same concept as the lunge walk except now your steps are sideways, not forward. Again make certain that the player performs the movement with good form. Knee not flying past toes, hips are down.

Pogo Jumps for height: Imagine you are on a pogo stick. Start with legs open to shoulder width apart. Arms are placed in front of you at a 90 degree angle. Drive the elbows back (like you are reaching back for your back pockets with your hands) and then quickly drive them forward and up, propelling you upward. Land softly on the front part of both feet, bends the knees to absorb the jump and then repeat the process again very quickly. One set equals 10-15 pogo jumps for height. Work on building this up to 2 sets.

Prisoner Squat Hold: Have the player squat down and hold the prisoner squat for 30 - 45 seconds all the while maintaining proper form. Work up to 45 seconds or so and do that 2-3 times.

I hope you enjoy these functional lower body strength exercise for your players to work on.

For more information on soccer skills and speed tips, you can go over to my website http://www.soccerandspeedcoach.com and register to get soccer and speed tips delivered to your inbox every week.

Have a great day!

Gary
www.soccerandspeedcoach.com