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Soccer Speed – 3 Body Weight Exercises to Build Strength, Power and Speed For Youth Soccer Players

Have you ever wondered if you can increase the speed of your football in soccer to beat opponents to tackle the ball, run efficiently from the flanks or just outrun opponents when you are in possession? Well, I’m guessing those thoughts might have been in your head. It doesn’t matter whether you have it or not.

I’m going to give you three easy bodyweight exercises that you can do in the comfort of your own home or at your nearest football field.

1) Squat — The squat is the foundational exercise for most lower body strength programs. This exercise challenges the major muscles of the lower body as well as the core muscles. My preference is that you do three different versions of the squat.

front squat — Place your hands in front of you at shoulder height. As you lower to the ground, lower your arms as well. As you rise from the bottom, your hands should also rise.The glutes (hip muscles) do more work

Overhead squats— Place your hands directly above your head and lower them up and down. Squatting in this way will increase the resistance of the abdominal core muscles.

back squat – Place your hands behind your head so that your fingertips barely touch the back of your head.

2) Lunge — Partially reproduces the action that occurs when running and sprinting on a soccer field. Lunges are also a single-leg exercise. This is important because most football games are played with one foot.

3) Jump – Sometimes called “enhanced”, is good. These types of exercises help develop elastic recoil in the legs.

Here’s a simple routine using these exercises:

A) Squat 5 times

B) 5 lunges with each leg – Alternate

C) Jump on a stool or box five times.

Immediately complete 5 squats, then 5 lunges with each leg, followed by 5 jumps. Then rest for 90 seconds and repeat 2-4 times.

Each exercise can be done with or without weights.

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