Strength Training

But what if there was?

In this article, we’re going to go through some simple bodyweight strength exercises are introduced which can make you:

• Stronger on and off the ball 
• Able to jump higher and be more competitive in the air
• And significantly improve your speed

What is strength?

Strength is basically how much force we can apply with our limbs. If we can apply more force into the ground – this can improve how fast we can sprint, and how high we can jump.

If we can apply more force in a shorter amount of time, then this can also make us much faster and more explosive.

A stronger footballer is also less likely to get injured. Remember, if we are injured, we can’t train, compete, or get better!

How can I improve my strength?

Working through some key movements, with good technique, will improve how much force we can apply with our muscles. Over time, we can overload these movements (make them harder) to further progress our strength, explosiveness and speed.

In this article, we will go through 4 key strength training movements for football. We will discuss when and where to perform them, and how to progress them over a series of time.

The best thing is, these movements require absolutely no equipment. Just your bodyweight!

4 EXERCISES TO IMPROVE STRENGTH

Squat

What? – Bodyweight Squat – 8-12 reps, 3-5 sets. 1.5 minutes rest between sets. 1-2 times per week.

• With the feet roughly shoulder width apart, slowly sit the hips back and down until the hips are below the knees.
• Drive back up fast, keeping the heels on the ground.
• Keep the knees wide, and the chest up.

How can I progress it?

• More reps/sets – increase the total amount of reps you complete in a session.
• Challenge the movement – Prisoner Squat- put your hands on the back of your head, and pin your elbows back – see if you can maintain solid movement.
• Add weight – Goblet Squat – If you’ve nailed the basic technique, hold a 5-20 kg dumbbell at your chest, to challenge the load through your legs and core.

Jump/Land

What? – Countermovement Jump – 6-8 reps, 3-5 sets. 2 minutes rest between sets. 1-2 times per week.

• With the feet roughly hip width apart, quickly dip the knees and hips until you are roughly in a quarter squat.
• Rapidly drive out of the bottom position and jump as high as you can. Using an arm swing when you jump can help you jump higher.
• Land in a quarter squat, sitting your hips back. Hold the landing position for 2 seconds, then stand back up.

How can I progress it?

• Jump higher! – If you can, find a way to track and measure your jump height. Aiming to jump and reach a different target while stood next to a wall can help to develop this.
• Repeated Jumps – on landing, go from one jump straight into the next one, rather than pausing the landing and re-setting. This will challenge your strength and explosiveness even more.

Glute Bridge

Not only this, strong glutes and hip muscles are important for reducing injury chances.

Remember, if we are injured, we can’t train, compete, or get better.

What? – Glute Bridge – 10-15 reps, 3-5 sets. 1.5 minutes rest between sets. 1-2 times per week.

• Lie on your back, and bring your heels in so that you can touch them with your fingertips. Have your feet, knees and hips all in line.
• Brace your stomach as if you are bracing for a tackle.
• Drive the hips up towards the ceiling, hold, then return to the start position.

How can I progress it?

• More reps/sets – increase the total amount of reps you complete in a session.
• Single Leg Remove – At the top of the movement, take one leg away, but keep your hips still, almost like the removed leg is still there.
• A second progression is to complete the whole movement on one leg, with on foot off of the floor the whole time. This will really challenge your hip strength, stability and balance.

Press Up

What? – Strict Press Ups – 8-12 reps, 3-5 sets. 1.5 minutes rest between sets. 1-2 times per week.

• Start lay on your stomach. Hands below shoulders, elbows close in to the body. Brace your stomach as if you are bracing for a tackle.
• Maintaining a straight line from head to heels, push the ground away and through explosively, keeping your elbows in and your stomach tight.
• Slowly return back down to the bottom position.

How can I progress it?

• More reps/sets – increase the total amount of reps you complete in a session.
• Raise your feet – Put your feet on a small box or bench, to increase the demand and challenge to your upper body. Make sure to maintain good technique.

Tips for strength training

Progressive overload – record reps and sets throughout your training sessions.

Record and make notes on your sets, reps, and movements.

For example, if you complete 3 sets of 8 reps of one exercise one week, then the next week complete 3 sets of 10 reps, you know you are getting stronger.

It is important to only make little jumps each week – by a maximum of 1 set or 2 reps, and not both at the same time. Start easy, and build up throughout the weeks to challenge yourself).

Summary

• Strength training is really important for footballers. It can help to improve your speed, explosiveness, and ability to be solid and composed on the ball.
• The bodyweight strength exercises featured in this article can help you to get stronger, faster and more explosive without requiring any equipment.
• To get the most reward from strength training, record a log of your sets, reps, and movements.