1. Strength Training for Soccer Players
Steve Murray CSCS
Head Strength and Conditioning Coach
Macalester College
(c) 2011 Steve Murray - do not duplicate without permission

2. Overview
Start Basic
First years coming into program have separate workout
Teach proper form and technique on all exercises
Start basic on exercise selection and progress
Develop proper movement patterns
Address strength and flexibility imbalances
Front to back
Soccer players are generally Quad dominant
Emphasis on posterior chain
Flexibility Issues
Hip Flexors, Hamstrings, IT Bands
Side to side
Dominant plant leg and contact leg
Work towards unilateral movements
(c) 2011 Steve Murray - do not duplicate without permission

3. Overview Core Strength Base Level of Strength Kinetic Chain
Weak core creates inefficiency with force production from foot strike
Higher Risk of Injury
Would you rather open a can of paint with a screw driver or a wet noodle
Base Level of Strength
Squat body weight
RDL 100% of body weight(80% 6 times)
3 min. plank
Properly perform all upper body exercises
(c) 2011 Steve Murray - do not duplicate without permission

4. Overview Goals – Once basic level of strength has been established
Create strength and power through periodization
Progress to lower reps and higher weights
Progress exercises to be more explosive and complex
Maintain muscle balance and flexibility
Emphasis on posterior chain and unilateral movements
Dynamic warm up at the start of all workouts
Static Stretching at the end of each workout
Foam rolling incorporated into workouts

5. Overview Improve Proprioception and Balance
Improve dynamic stabilization in joints through training the central nervous systems
Exercises designed for Proprioception training
Incorporate balance into existing exercises
Activation of Glutes and Abductors
Continue to develop core strength
Develop core through holds(planks), explosive movement(throws), and endurance(high repitition)

6. Workout Outline Basics Full body workout 2 to 3 times per week
One day is unilateral movements/stabilization and balance
Emphasis on ground based full body movements
Emphasis on posterior chain
Need to challenge themselves to failure in the weight room

7. Workout Outline Activation
During warm up we utilize exercises that activate the glutes and other abductor muscles
Glutes
Bridges, Band Bridges, Single Leg Bridges
Repitition or holds
Prior to quad hip exercises
Abductors
Band Abduction Series, Step outs, Craby Lady, Body Weight Side Kicks
Also incorporated into Core and SAQ

8. Workout Outline
Triple Extension – extension of the ankles, knees, and Hips
Every explosive movement, from sprinting to jumping involves the extension of the ankle, knee, and hip
Progress from body weight exercises to Hang Cleans and Hang Snatches
Can accomplish this without a weight room
Med Ball Overhead Toss, Med Ball Hip Toss, Tire Flips, Vertical Jumps, Broad Jumps, Lunge Jumps

9. Workout Outline Quad/Hip Movement
Assess through body weight squat or overhead squat
Decide starting point, progress to regular squats and advanced squating movements
Wall Squat, Assisted Squat, Body Weight Squat, Straight Arm Squat, Overhead Squat, Back Squat, Front Squat, Single Leg Squat
Must be able to squat body weight before moving on to advanced movements or maxing out
On stabilization/Unilateral movement days
Start with step ups and lunge variations before progressing to single leg squats

10. Workout Outline Upper Body Push Exercise
Base level of upper body strength is needed to assist with speed development and positioning on the soccer field
Exercises
Push Ups, push up variations, Bench Press, bench press variations

11. Workout Outline Posterior Chain Target hamstrings and Glutes
Our main hamstring exercise is RDL’s
Very important to stress hamstrings to keep quad hip ratio
Other exercises
Weighted Bridges, Machine Hamstring Curls, Stability Ball Hamstring Curls, Manual Hamstring Curls, Glute/Ham Raises
Unilateral Movements
S.L. Hamstring Curls, S.L. Stability Ball Hamstring Curls, S.L. RDL’s, S.L. Manual Hamstring Curls

12. Workout Outline Upper Body Pull Exercise Additional Exercises
In order to keep the body imbalance we nee to have a pulling exercise for every push
Exercise examples
Pull Ups, Seated Row, Lat. Pull Down. Lateral Pull Ups, Bent Over Row, 1 Arm Bent Over Row
Additional Exercises
Shoulders, additional exercises for hamstrings, glutes, back, and lateral movements
Opportunity to target areas of emphasis
Develop balance and proprioception

13. Workout Outline
Core
Stabilizes spine, pelvic, and kinetic chain during all athletic movements
Its ability to stabilize the spine allows for force development and reduces the risk of injury
Develop strength, endurance and proper movement patterns
Strength in exerting and withstanding force
Strength means nothing if you don’t have the endurance to use that strength

14. Workout Outline Flexibility Foam Roll Dynamic Warm Up In Season
Each workout will start with a dynamic warm up
Usually start with SAQ before a lift
See SAQ Dynamic Warm Up
Weight room dynamic warm ups
Hurdle Warm Up, Plate Warm Up, Hip Mobility Warm Up, Complex Warm Up
Foam Roll
In Season
Part of lift
Off Season
At the end of the workout
Static Stretch
After all workouts(practice, games, lifts, conditioning)

15. Example Hurdle Warm Up Band Abduction Series
DB Hip Swings 3 x 3 each arm
Ss w/ S.L. Bridges 3 x 10 each leg
Single Leg Squats 3 x 6 each leg
DB Alt. Bench Press 3 x 6 each arm
S.L. RDL’s 3 x 6 each leg
Pull Ups 3 x 6 – 8
S.L. DB Alt. Shoulder Press 2 x 6 each arm/leg
Balance Board Squat Hold 2 x 30 sec.
Timed Abs 2 x 45 sec. each way
Planks, Side Planks, Dead Bug

16. Information Steve Murray Fitness at Macalester http://www.youtube.com
Fitness at Macalester
Channel: Macalesterfitness