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Soccer training programs should vary as much as your activities do during a typical game. From fiery starts to stopping on a dime, from powerful kicks the length of the field to controlled, exacting passes to teammates. You need a strong cardiovascular system as well as a rock solid core. All of this, and more, can be achieved with weight training for soccer.

Always start any soccer strength training program with stretching and a warm-up. Once your muscles are warmed up, start with speed drills. Lay a ladder flat on the ground and run through the ladder a few times. Next try a one-one drill, with one foot in the ladder, the other foot outside the ladder. Once you’ve mastered that, try a two-two drill followed by backward and sideways combinations. Add to your soccer weight training program by holding a three to five pound medicine ball, holding it straight out at shoulder height, twisting with each change of foot direction.

Alternate squats and lunges, in quick succession, to speed footwork while strengthening your legs. Incorporate 5 or 10 pound dumbbells, one in each hand held snugly on your thighs will add a bit more of a challenge and strengthen muscles even more.

Good mornings alternated with military presses will build strength and agility to your hamstrings, lower back as well as shoulders and arms. Begin by holding a barbell, with or without plates, behind the head upon the shoulders. Bend forward as though you are bowing, slowly, with a straight back. Recover, as you stand straight again. Press the bar up above your head then return to your shoulders. Repeat 5 or 10 times with straight legs then 5 or 10 times with knees bent slightly. Avoid injuries by facing forward at all times and your back flat. Don’t rush this soccer weight training exercise, slow and steady will win this race.

Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.