By Woody Lucas, DPT, OCS
Soccer is a unique sport – it requires athletes to have a combination of strength, aerobic conditioning, balance, and stamina that is unlike any other sport. Typically, training programs are good at focusing on aspects such as speed, conditioning, and endurance. However, in my experience one part of training that is often overlooked is strength training, particularly strength training that is specific to the soccer athlete.
I’m all for traditional strength training for the soccer athlete. Lifts and movements such as the deadlift, back squat, front squat, etc. all have value for the soccer athlete. However, if we stop at these movements we are missing an important component of training.
Why focus on single leg strength?
As a soccer athlete, nearly everything that you do on the pitch is single-legged. Running, jumping, receiving a pass, playing a ball – all of these are single leg activities. While it is important to build overall strength/power, I believe it is even more important to train single leg strength. Ultimately, these types of exercises are what is most functional for the soccer athlete.
Will Strength Training Sacrifice Speed and Agility?
This is a common misconception among soccer athletes. Oftentimes, soccer players will avoid strength training as they worry it will make them too bulky or too heavy, prioritizing agility and quickness over strength. However, an appropriate, individualized strength training program can actually increase your speed and agility on the pitch.
Will Strength Training Reduce My Risk of Injury?
While complete injury prevention can never be guaranteed, there is excellent evidence to support that strength training reduces lower extremity injury rates in athletes. Developing an individualized program that focuses on developing strength can help to reduce the risk of future injuries.
I’m Having Pain – Is Strength Training Right For Me?
Generally speaking, appropriate individualized strength training can ultimately help to reduce pain. I would recommend meeting with one of our soccer specialists to screen your pain/injury and to develop a plan for treatment to get you back to training and playing soccer safely and efficiently.
Have questions about pain/injury or strength training? Our soccer specialists are here to help. Schedule a free 15 minute screening today.
Woody Lucas, PT, DPT, OCS is one of our soccer specialists at ActivePT and Sports. As a former collegiate soccer player, he is passionate about working with soccer athletes and helping them reach their goals. In his free time, he still enjoys playing soccer in local leagues
