For youth soccer players, building strength is about more than lifting weights. At a young age, the goal is to develop balance, coordination, and body control - the foundation for higher-level athletic performance. Strength training also helps prevent injuries and improves speed, shooting power, and endurance.
Let’s explore the best soccer strength exercises for young players that can be done anywhere, with little or no equipment.
Why strength training matters for youth soccer
- injury Prevention: Stronger muscles protect joints
- performance: Improves sprinting, jumping, tackling, and shooting
- confidence: A strong, athletic body gives players more control and presence
Exercise 1: Bodyweight squats
Stand with feet shoulder-width apart. Lower hips like sitting in a chair. Keep chest tall and knees over toes.
Reps: 3 sets of 12–15.
Focus: Lower-body strength for sprinting and kicking.
Exercise 2: Push-ups
Start in plank position, hands under shoulders. Lower chest to ground, then push back up. Modify by using knees if needed.
Reps: 3 sets of 8–12.
Focus: Upper-body and core strength.
Exercise 3: Forward and lateral lunges
Step forward, bend front knee 90°. Push back to start. Step sideways for lateral lunge.
Reps: 2 x 8 each leg.
Focus: Single-leg balance, coordination.
Exercise 4: Core plank variations
Standard plank: elbows under shoulders, hold 20-40 sec. Side plank for obliques.
Sets: 3 holds each.
Focus: Core stability = better balance & shooting.
Exercise 5: Jump training (plyometrics)
Small box jumps or skater hops side-to-side.
Reps: 3 x 8.
Focus: Explosiveness for sprinting and leaping.
Safe strength training guidelines
- focus on form before resistance
- start with bodyweight → add resistance bands or light weights later
- always warm up and cool down
- keep sessions 20-30 minutes, 2-3x per week
Conclusion
Strength training doesn’t need fancy equipment - it just requires consistency and proper technique. By building strength with these youth soccer exercises, players lay the foundation for speed, power, and injury prevention.
ProEdge Tip: At ProEdge Soccer, we integrate age-appropriate strength training into our programs to ensure players grow strong and confident both on and off the field.