When we think about soccer performance, we often focus on speed, endurance, ball control, and tactics. But there's one key ingredient that often gets overlooked—strength training. Whether it’s through bodyweight exercises or time in the gym (depending on age and readiness), strength training can be a game-changer for young and teen soccer players.
Let’s break down why building strength is essential—and how it can be done safely and effectively.
Why Strength Training Is Important
1. Injury Prevention
Soccer is a high-impact, fast-paced sport with frequent sprinting, cutting, jumping, and contact. Strengthening muscles, tendons, and ligaments—especially in the core, hips, and legs—helps reduce the risk of common injuries like ACL tears, sprains, and muscle strains.
2. Improved Performance
Stronger athletes run faster, jump higher, and recover quicker. Strength training enhances speed, explosiveness, and overall power on the field. That extra push-off in a sprint or jump for a header? That’s strength at work.
3. Better Balance and Coordination
Youth players are still developing motor control. Strength work, particularly core and single-leg exercises, helps improve balance and body awareness—key for dribbling, tackling, and staying upright through contact.
4. Confidence Builder
As players build strength, they also build confidence in their physical abilities. That shows up in their play—whether it’s going into a 50/50 ball or holding their own in a more physical match.
Age-Appropriate Strength Training
Under 12: Focus on Bodyweight and Movement Patterns
At this age, the goal is to build a foundation. Bodyweight exercises like squats, push-ups, planks, lunges, and fun movement circuits are perfect. The emphasis should be on form, control, and coordination, not weight or intensity. For structured training plans, check out the Coach Like A Pro: Bodyweight and Plyometric Training e-book here.
Ages 12–15: Introduce Resistance Gradually
As players enter adolescence, they can handle more structured strength training—still with a focus on technique. Resistance bands, medicine balls, and light free weights (under supervision) can be incorporated. Start building a routine that supports their growth and goals. For structured weight training plans, check out the Coach Like A Pro: Weight Training for Teenage Athletes e-book here.
Ages 15+: Structured Strength Programs
By this stage, players who are physically and mentally ready can follow a more advanced gym program. With proper coaching or guidance, strength training 2–3 times a week can dramatically improve performance while supporting the demands of high-level play. For structured weight training plans, check out the Coach Like A Pro: Weight Training for Teenage Athletes e-book here.
Consistency Is Key
Strength training doesn’t have to be long or intense to be effective. Just 2–3 short sessions per week can make a big difference—especially when balanced with practice, games, and recovery. The goal is to build strength gradually, stay injury-free, and support soccer-specific movement.
Keep It Safe and Fun
- Form first: Technique matters more than reps or weight.
- Supervision counts: Especially for teens lifting weights, make sure a qualified coach or adult is guiding them.
- Avoid burnout: Keep sessions age-appropriate and fun. Strength training should support soccer, not replace it.
- Recovery is essential: Adequate sleep, hydration, and rest days help muscles grow and prevent fatigue.
Final Thought
Strength training isn't just for elite athletes, it’s a smart, science-backed way to help young players build durable bodies, boost performance, and grow confidence on and off the field. Whether it's squats in the living room or a structured gym program, strong players are resilient players.
Start early, go slow, and keep it consistent. Your future soccer star will thank you!
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Jessica
ACTOS Performance Innovation
Jessica holds a B.S. in Kinesiology and an MPH, with a strong background in health and wellness. She’s worked as a personal trainer, bootcamp instructor, as well as a Health & Fitness Director, leading large-scale wellness programs. As the former owner of a successful personal training business, she also partnered with local gyms and the military MWR Department to deliver customized fitness solutions.