The Best Strength Training Exercises for Youth Soccer Players

Strength training is one of the most powerful ways to help young soccer players become faster, more explosive, injury-resistant, and confident on the field. But not all strength training is created equal — especially when it comes to youth athletes.

The key? Age-appropriate programming.

Training too intensely too soon can lead to burnout or injury. On the other hand, avoiding strength work altogether leaves athletes vulnerable to overuse injuries and limits their potential. The sweet spot is finding the right exercises, at the right time, for the right stage of development.

In this guide, we’ll break down the best strength training exercises for youth soccer players by age group — from foundation-building bodyweight movements to advanced power and resistance work for older teens.

Why Strength Training Matters in Soccer

Before we dive into age-specific exercises, here’s a quick look at why strength training is essential for young soccer players:

• Injury prevention: Strong muscles, tendons, and joints help reduce the risk of common injuries like ACL tears, ankle sprains, and hamstring pulls.

• Better movement mechanics: Proper training improves balance, coordination, posture, and agility.

• Increased speed and power: Stronger legs and core mean more explosive sprints, harder shots, and faster change of direction.

• Confidence and resilience: Strength training builds physical confidence, which transfers directly into on-field performance and mental toughness.

Now let’s explore how to build this strength — safely and effectively — at every age.

Ages 6–9: Movement First, Strength Later

At this age, the focus should be on developing body awareness and coordination — not lifting heavy weights. Young kids are still developing motor control, so think of training as "movement play."

Training Goals:

• Learn basic movement patterns (squat, hinge, push, pull, lunge, rotate)

• Improve balance and coordination

• Develop core control

Best Exercises:

• Bodyweight Squats
  Focus on proper form: knees over toes, chest up, back flat.

• Animal Crawls
  Bear crawls, crab walks, and inchworms help with coordination, core, and mobility.

• Balance Drills
  One-leg stands, balance beam walks, or hopping from cone to cone.

• Jump and Land
  Two-foot hops, jump squats, and soft landings to train control.

• Plank Holds
  Start with 10–20 seconds. Emphasize posture: hips in line, no sagging.

Sample Circuit (2–3 rounds):

• 10 Bodyweight Squats

• 20-Second Bear Crawl

• 5 Two-Foot Hops Forward and Back

• 20-Second Plank Hold

• 5 One-Leg Balance Holds (each leg, 5 seconds)

Training Tips:
✔️ Keep it fun and game-like
✔️ Focus on quality, not reps
✔️ Encourage variety and creativity

Ages 10–12: Build the Foundation

As players approach puberty, they’re ready to handle more structured training — still bodyweight-based, but with more focus on strength, posture, and movement efficiency.

Training Goals:

• Develop strength through bodyweight movements

• Reinforce movement patterns under light load

• Begin basic core and hip stability work

Best Exercises:

• Wall Sits
  Great for building quad endurance and knee stability.

• Bodyweight Lunges
  Forward, backward, and lateral variations build hip and glute strength.

• Push-Ups (Modified or Full)
  Build upper body strength and shoulder control.

• Glute Bridges
  Target glutes and hamstrings — critical for sprinting and deceleration.

• Side Planks
  Enhance lateral core strength and shoulder stability.

• Resistance Bands (Light)
  Band pull-aparts and monster walks to strengthen shoulders and hips.

Sample Circuit (3–4 rounds):

• 10 Bodyweight Lunges (5 per leg)

• 15-Second Wall Sit

• 8 Push-Ups or Knee Push-Ups

• 10 Glute Bridges

• 15-Second Side Plank (each side)

Training Tips:
✔️ Keep reps low and form perfect
✔️ Use resistance bands only if form is solid
✔️ Begin educating on warm-up and cooldown routines

Ages 13–15: Introduce External Load + Explosive Work

This age group (often in early- to mid-puberty) is ideal for introducing light external loads, explosive movements, and more structured strength training programs. Still, technique comes first.

Training Goals:

• Build overall strength with perfect form

• Train explosive power safely

• Reinforce stability and mobility

Best Exercises:

• Goblet Squats
  Holding a light dumbbell or kettlebell improves form and adds load.

• Split Squats or Bulgarian Split Squats
  Excellent for unilateral leg strength and balance.

• Medicine Ball Throws and Slams
  Low-risk, high-reward power work.

• Trap Bar Deadlifts (if supervised)
  A safer alternative to barbell deadlifts for building total body strength.

• Pull-Ups or Assisted Pull-Ups
  Strengthen back, arms, and grip.

• Plank to Push-Up / Dynamic Core Work
  Begin integrating movement into core training.

Sample 2-Day Split (Lower/Upper Focus):

Day 1 – Lower Body & Core

• 3x8 Goblet Squats

• 3x6 Split Squats (each leg)

• 3x10 Glute Bridges

• 3x10 Med Ball Slams

• 3x20-Second Side Planks

Day 2 – Upper Body & Power

• 3x5 Push-Ups (add weight vest if advanced)

• 3x5 Pull-Ups or Band-Assisted

• 3x8 Dumbbell Rows

• 3x8 Med Ball Chest Passes

• 3x30-Second Plank-to-Push-Up

Training Tips:
✔️ Always warm up thoroughly
✔️ Supervise when using external load
✔️ Focus on symmetry — avoid over-dominance on one leg or side

Ages 16–18: Train Like a Pro (With Purpose)

By late adolescence, players can handle full strength programs — provided they’ve developed good habits and foundational strength. Now’s the time to dial in power, mobility, and sport-specific strength to enhance on-field performance.

Training Goals:

• Maximize strength and power output

• Incorporate velocity-based and reactive training

• Focus on injury prevention (especially ACL and hamstring)

Best Exercises:

• Back Squats or Front Squats
  For total body strength and lower-body explosiveness.

• Romanian Deadlifts (RDLs)
  Excellent for hamstring strength and hip hinge pattern.

• Power Cleans (if coached properly)
  High-level Olympic lift variation for power development.

• Box Jumps / Depth Jumps
  Train vertical power and reactive strength.

• Copenhagen Planks / Nordic Hamstring Curls
  Elite-level injury prevention tools.

• Landmine Press / Dumbbell Push Press
  Functional upper-body pressing with core integration.

Sample 3-Day Split:

Day 1 – Lower Body Power

• 4x5 Front Squats

• 3x6 Romanian Deadlifts

• 3x5 Box Jumps

• 3x10 Lateral Band Walks

• 2x8 Nordic Curls (or regressions)

Day 2 – Upper Body Strength

• 4x5 Landmine Press

• 3x6 Chin-Ups or Weighted Pull-Ups

• 3x8 Dumbbell Rows

• 3x12 Shoulder External Rotations

• 3x30-Second Dead Bugs

Day 3 – Mobility + Plyos + Core

• Dynamic warm-up

• 4x3 Depth Jumps

• 3x10 Med Ball Rotational Throws

• 3x8 Copenhagen Planks (each side)

• 10-Min Mobility Flow (hips, T-spine, ankles)

Training Tips:
✔️ Make recovery part of the plan
✔️ Prioritize movement quality and joint health
✔️ Don’t skip the small stuff (mobility, prehab, core)

Final Thoughts: Strength Training Is a Long Game

There’s no shortcut to building strength. But when done right — consistently, progressively, and age-appropriately — strength training transforms a player’s game.

Remember:

• Younger players need movement, not max lifts.

• Pre-teens should master bodyweight and balance.

• Teens should learn how to move weight with control.

• Older athletes can train like pros — but should always build on good habits first.

The earlier players develop a love for strength training, the better equipped they’ll be to handle the demands of higher-level soccer — physically and mentally.