Football is a sport where a lot of stress is put on the hamstrings and quadriceps, therefore it is important for the players to implement strength training into their gym and weights sessions. The benefits of strength training are endless; however, some are particularly specific to footballers, especially those aspiring to go professional. This includes increased muscle strength, explosiveness, and power which will aid speed, improve one’s agility, and create harder tackles on the pitch. It will help the players to generate a greater amount of force during the match, which is crucial for both the physical demands of their sport.

Additional benefits include -

• Injury prevention - Strength training will help increase music joint stability which decreases the risk of injury.

• Improved neuromuscular control - This will help football players to develop neuromuscular pathways which will create a more efficient and technical play.

• Developed explosive movements - Quick and powerful movements are needed in football; therefore, strength training helps to mimic those movements through exercises such as squats, power cleans, bench press, and deadlifts.

• Increased durability - Strength training provides players with increased muscle growth which will help them to withstand the physically demanding elements during matches.

• Improved running form and technique - Strength training allows the players to improve their form and technique, maximising the effectiveness of weight sessions as well as reducing the risk of injuries.

Before we go through example workouts for various football positions it is important to remember that since this is a strength training workout, the emphasis should be on lifting a lighter weight explosively and quickly with good form, rather than moving a heavy weight slowly. The overall goal is to run faster and jump higher.

Strength Training Workout for Strikers

Front Squat Supersetted with Box Jump – 3 Sets of 6 Reps

This superset is great for a striker because it directly trains the movements needed to be explosive and powerful on the field. Combining the two exercises makes it easier to practice generating force and speed.

Bench Press - 3 Sets of 8 Reps

This exercise is not only significantly important to build upper body strength but also helps to build core stability which can aid the players power output when controlling the ball with your chest, winning duels, and shielding the ball from your opponents.

Single Leg Romanian Deadlift with High Knee Raise - 2 Sets of 8 Reps per Side

This primarily focuses on developing the strength of the hamstring and glutes which play a vital role in movements like shooting and jumping. By isolating the movement, it helps strengthen them effectively.

Weighted Bulgarian Split Squat - 3 Sets of 6 Reps

By targeting unilateral strength, it works each leg independently which is crucial for what happens on the pitch. This exercise improves balance and stability for when the player needs to quickly change direction. Pick up a Dumbbell Set to continuously progress your strength.

Strength Training Workout for Midfielders

Front Squat Suppersetted with Box Jump - 3 Sets of 6 Reps

Combining heavy strength training with explosive power development translates into speed and agility that is key for a midfielder.

Leg Press - 3 Sets of 8 Reps

The leg press targets the quads, glutes, and hamstrings which are key muscles used by a midfielder for running, jumping, and changing direction at speed on the pitch.

Bench Press - 2 Sets of 8 Reps

Midfielders need to have the ability to push through defenders and keep good body positioning when faced with external physical challenges; therefore, a Bench Press Bench helps to develop strength in the chest and shoulders.

Pull Up - 3 Sets Performed Until Failure

These will help to strengthen the muscles in the upper back, shoulders, and arms which will help the midfielder with assigning, tackling and aerial battles.

Kettlebell Swing - 3 Sets of 10 Reps

Working the core, hips, and glutes this exercise will aid explosive power; the dynamic motion trains the muscles to generate high power output which is crucial for a midfielder.

Strength Training Workout for Defenders

Front Squat - 3 Sets of 10 Reps

This exercise is great for defenders as they strengthen the quads immensely which are crucial for explosive and powerful movements which allow the defender to quickly react and keep position against an attacker.

Step Up Supersetted with Box Jump - 2 Sets of 8 Reps

Similarly to the above, this superset improves lower body power, strength, and explosiveness. Defenders have to react to sudden movement, therefore combining the step ups with a box jump improves reaction skills while developing agility on the field.

Deadlift - 3 Sets of 6 Reps

The 20kg Barbell deadlift aids with lower body strength but also significantly improves core strength which helps the defender to gain better stability when changing direction at speed and during physical battles.

Bench Press - 3 Sets of 6 Reps

The bench press helps to build general upper body strength which helps a defender to push through their opponents whilst also keeping their position from attackers.

GHD Nordic Curl (8 reps) followed by Good Morning (10 reps) followed by Sit Up and Twist (8 reps per side)

Strong glutes and hamstrings will provide the defender with more force when tackling with the ball resulting in greater possession. Moreover, the glutes are the primary muscles for hip extension, therefore strengthening them with this triset is crucial for maximum speed and acceleration when needing to chase down attackers and recover the ball.

Strength Training Workout for Goalkeepers

Front Squat Supersetted with Dumbbell Walking Lunge Squats - 3 Sets of 8 Reps Per Side

This exercise combo brings together strength and mobility; both exercises mimic the kind of movement that goalkeepers commonly perform for short bursts of action (shifting weight, keeping balance and explosive power).

Incline Bench Press - 2 Sets of 8 Reps

A strong upper body will help a goalkeeper to make powerful saves, accurate throws and compete effectively for the ball when defending crosses.

Drop Box Jump - 3 Sets of 10 Reps

This exercise improves explosive power, which is vital for diving, reaching for the ball and sprinting. The drop box jump trains the fast twitch muscle fibers that generate force.

Single Leg Glute Bridge - 2 Sets of 10 Reps

This exercise helps to improve hip stability and mobility which is key for quick changes of direction but also helps with unilateral strength which is vital for goalkeepers.

Band Push Up - 3 Sets of 10 Reps

This exercise will combine strengthening the upper body and the core. The resistance band creates a challenge that can help to develop the power needed for quick, explosive, and dynamic movements needed to jump and dive.

Strength training is a vital aspect for each footballer’s training. Each position requires specific exercises to enhance key physical attributes which includes power, speed, endurance, and overall injury prevention. Setting up a football training gym? Check out our range of Commercial Gym Equipment and make your team the best it can be.

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Tags: Exercise Type > Strength ; Misc > Workout