Soccer Strength Exercise Library
Every exercise referenced across our strength, speed, and injury-prevention guides, gathered in one place — how to perform each one, coaching cues, and sets and reps. Start with the Strength Training for Soccer Players guide for how these fit together in a weekly plan.
Squat & Lunge
Bodyweight Squat
The base of leg strength — a controlled squat to a comfortable depth, driving through the whole foot to stand.
Split Squat
A stationary lunge that builds single-leg strength without the balance demands of a moving lunge.
Reverse Lunge
A lunge stepping backward instead of forward — easier on the knees and closer to how players decelerate.
Lateral Lunge
A sideways lunge that builds the strength behind cutting and defending.
Bulgarian Split Squat
A rear-foot-elevated split squat that significantly increases the demand on the front leg.
Step-Up
Stepping up onto a bench without pushing off the trailing foot, building upright single-leg power.
Hip & Hamstring
Glute Bridge
A foundational hip-extension exercise for the glutes and hamstrings.
Hip Thrust
A loaded progression of the glute bridge, with the upper back supported on a bench for a greater range of motion.
Single-Leg Romanian Deadlift
A single-leg hinge that trains the hamstrings and glutes while also building balance.
Nordic Curl
The single best-evidenced exercise for preventing hamstring strains.
Groin & Adductor
Copenhagen Plank
The leading exercise for building the adductor strength that prevents groin strains.
Upper Body
Push-Up
The foundational upper-body pressing exercise, easily regressed or progressed.
Inverted Row
A bodyweight pulling exercise that balances out the pushing work of the push-up.
Core
Front Plank
An anti-extension core hold — the core resisting the lower back from sagging.
Side Plank
An anti-lateral-flexion hold that trains the obliques to resist being pulled sideways.
Dead Bug
A coordination-focused core exercise that trains stability while the limbs move independently.
Pallof Press
The core's job in soccer is often resisting rotation — this is the exercise that trains it directly.
Explosive & Plyometric
Jump Squat
An explosive progression of the bodyweight squat that builds two-leg power.
Split Squat Jump
An explosive split squat where you switch legs mid-air, training single-leg power.
Box Jump
A vertical jump onto a stable box or step, building explosive power for aerial duels.
Broad Jump
A forward jump for distance, emphasizing a controlled, stuck landing.
Lateral Bound
An explosive sideways jump landing on the opposite leg — close to an actual diving or cutting movement.
Pogo Hop
Quick, low, ankle-driven hops that build reactive lower-leg power.
Depth Jump
An advanced reactive jump — stepping off a box and immediately jumping again on landing.
Landing (Drop and Stick)
The prerequisite for every other plyometric exercise — learning to absorb force safely before adding power.
Single-Leg Hop and Stick
A single-leg landing drill that combines strength, balance, and deceleration control.
Medicine Ball Rotational Throw
An explosive rotational-power exercise that builds the hip drive behind a long throw or a powerful strike.