Soccer Training Program Builder

Answer five quick questions and get a strength and power plan matched to the player — not a generic template. Every exercise links to step-by-step instructions in the Exercise Library, and the finished plan prints cleanly or saves as a PDF.

How old is the player?

U12 and younger Ages roughly 8–12 U13–U15 Ages roughly 13–15 U16 and older Ages 16 and up

What position do they play?

Goalkeeper Diving, jumping, distribution Defender Duels, headers, recovery sprints Midfielder Volume of running, repeat efforts Striker / Winger Sprints, cuts, finishing

Where are you in the season?

Off-season No or few matches — best time to build Preseason 4 weeks before tryouts or first matches In-season Matches most weeks — maintain, don't chase

How many training days per week?

2 days The realistic minimum 3 days The sweet spot for most players 4 days For lighter team-training weeks

What equipment is available? Leave everything unchecked for a bodyweight-only plan.

Bench or sturdy chair Box or step Resistance band Training partner Medicine ball Low bar or sturdy table

How the builder works

Your answers filter the same exercise pool used across our strength training guides: age controls which exercises are appropriate, equipment controls which variations are available, and position shifts the emphasis — defenders see more hamstring and groin work, goalkeepers more lateral power and landing control. The season phase sets the length and progression of the plan, from an 8-week off-season build to a light in-season maintenance week.

Before starting, it is worth reading Strength Training by Age so the work matches the player, and pairing any plan with the FIFA 11+ warm-up.