24 Advanced Soccer Strength Training Exercises for Female Players

Soccer demands a unique blend of endurance, power, agility, and technical skill. While honing your on-field abilities, don’t neglect soccer strength training exercises. A tailored strength program builds the muscular foundation to enhance performance and resilience against injury. The same reason I’m here: So we can go through some soccer strength training exercises to build your endurance, power, and agility on the pitch.

Let’s explore 21 advanced soccer strength training exercises to take your soccer training to the next level.

24 Advanced Soccer Strength Training Exercises

A group of a female soccer team doing running drills during a match day on a green grass: Soccer Strength Training Exercises — Photo by Jeffrey F Lin on Unspla s h

Here are soccer strength training exercises you must try if you’re looking to keep your strong A game on the field. Before starting any of these workouts, do warm-ups to jump-start your body. After that, start your soccer strength training exercises. Here they are;

1. Squats

Squats are a pillar of soccer strength training exercises. They strengthen the quadriceps, hamstrings, glutes, calves, and core—the major muscle groups for sprinting and kicking power.

To perform these squats, you can use a barbell across your upper back and shoulders or dumbbells at your sides.

Stand with your feet shoulder-width apart, the dumbbells at your sides, or the barbell across your upper back and shoulders.
Push hips back and bend knees to lower into a squat until thighs are parallel to the floor.
Press through heels to return to start.
Do three sets of 8-12 reps to build your lower body strength.

2. Forward Lunges

Lunges target strength and stability in the hip flexors and quadriceps. The forward lunges heavily work the lead leg.

Here is how you perform forward lunges.

Stand upright, holding dumbbells at the sides.
Step forward with one leg, lowering until the lead knee is bent 90 degrees.
Keep your torso upright and your back leg straight.
Drive through the lead foot to return to the start.
Repeat for reps, then switch legs.
You can build your unilateral strength by performing 2-3 sets of 10-12 reps per side.

3. Reverse Lunges

Reverse lunges mirror the forward version, emphasizing the trail leg instead. They build posterior chain strength.

Here is how you do the reverse lunges.

Start standing with dumbbells at your sides.
Step back with one foot, lowering until the trail knee hovers above the floor.
Push back to standing by driving through the lead foot.
Repeat for reps, then switch legs.
Perform 2-3 sets of 10-12 reps per leg to strengthen your push-off power.

4. Side Lunges

Side lunges strengthen hip abductors and glutes while improving lateral movement.

How do you perform side lunges?

Stand with feet wide, hands on hips.
Shift weight onto one leg, pressing hip out and lowering into side lunge until trail leg is straight.
Keep your chest upright. Drive through the lead foot to return to the center.
Alternate sides for reps.
Perform 2-3 sets of 10-12 reps per leg to boost your side-to-side power.

5. Bulgarian Split Squats

This single-leg squat variation improves unilateral strength and balance. For an added challenge, grab some dumbbells or kettlebells.

How to perform Bulgarian split squats.

Rest the top of your back foot on a bench behind you, leaving the lead foot forward with the knee bent.
Contract glutes and quads to lower until the lead thigh is parallel to the floor.
Press back to start while keeping your torso upright.
Perform reps, then switch legs.
Doing 2-3 sets of 8-10 reps builds stability and strength.

6. Deadlifts

Deadlifts target the posterior chain, including the hamstrings, glutes, lower back, and grip. This helps sprint acceleration and powerful shots.

Here is how you perform deadlifts.

Take a hand shoulder-width grip on a barbell above the feet for standard deadlifts.
Keep your back flat and hinge at the hips to lower the bar toward the floor.
Lift by driving heels down, keeping the bar close to the body.
For the best results, perform 3-4 sets of 3-5 reps at a challenging weight to strengthen your posterior chain.

7. Sumo Deadlifts

Sumo deadlifts use a wide stance to better target the inner thighs and buttocks.

If you want to work out your thighs and buttocks with these sumo deadlifts, here is how you do them.

Set up in a wide stance with toes pointed out.
Grip the bar inside your legs with arms hanging straight down.
Initiate lift by spreading the floor with your feet and lifting the bar by extending your hips and knees.
Lower with control.
Perform 2-3 sets of 6-8 reps to tone your adductors.

8. Step-Ups

Step-ups isolate power and stability in single legs, translating directly to sprinting and lateral motions.

How to do step-ups.

Place one foot on a bench or box.
Contract glutes and lift your body onto the box by fully extending the hip and knee of the lead leg.
Step back down with control.
Maintain an upright posture. Alternate legs for reps.
Performing 2-3 sets of 10-12 reps per leg builds explosive strength.

9. Box Jumps

Explosive box jumps train rapid power vital for direction changes and vertical leaps.

Here is how you do box jumps

Stand facing box or platform.
Bend knees and swing arms back, then swing forward and jump up onto the box, landing lightly on toes.
Step down with control.
Start with smaller platforms, building height gradually.
Repeat jumps for time or reps. Take care to land with knee alignment over toes.

10. Glute Bridges

Glute bridges target the glutes and hamstrings for more vigorous sprints and starts.

Here is how to do glute bridges. Remember to keep your shoulders on the floor throughout the move.

Lie on your back with your knees bent and feet flat.
Contract glutes to lift hips off the floor until the body forms a straight line from knees to shoulders.
Squeeze glutes at the top. Lower with control.
Perform 2-3 sets of 10-15 reps to tone your backside.

11. Hip Thrusts

Hip thrusts are excellent soccer strength training exercises that functionally strengthen the glutes and hamstrings through their full range of motion.

Here is how you do the hip thrusts.

Sit on the floor with your upper back on the bench, feet planted.
Drive through heels to lift hips toward ceiling, squeezing glutes hard at the top.
Keep chin tucked and body in a straight line.
Lower back down with control.
Perform 2-3 sets of 10-12 reps to build glute power for better results.

12. Leg Press

Leg presses allow higher loads than squats to build muscular endurance for prolonged matches.

How do you do the leg press?

Before you start, ensure that foot placement is adjusted to shift emphasis.

Sit in a leg press machine with knees bent and feet on the platform.
Press the platform away by fully extending your knees and hips.
Keep knees over ankles and torso upright.
Return to start with control. Vary stance width.
You can perform 3-4 sets of 10-15 reps to strengthen your lower body.

13. Hamstring Curls

Hamstring curls strengthen the hamstrings through their full range to protect these vulnerable muscles.

Here is a rundown on how to perform hamstring curls or leg curls.

Lie face down on the prone hamstring curl machine with heels hooked under roller pads.
Keep your torso flat on the bench.
Bend your knees to pull the pads down in a controlled motion, feeling your hamstrings contract.
Return to start by slowly straightening your legs.
Perform 2-3 sets of 10-12 reps to train hamstring control.

14. Calf Raises

Calf raises build explosive strength and help protect these frequently strained muscles. Use both straight and bent knee versions.

How to perform calf raises.

Stand with the ball of your foot on the edge of a step, letting the heel hang off.
Lift up onto toes, fully contracting calves at the top. Hold briefly.
Lower heels with control under tension until calves are fully stretched.
Repeat for reps.
Do 3 sets of 10-15 reps, bent and straight knee.

15. Russian Twists

Russian twists strengthen the obliques for core stability during kicks, sprints, and direction changes.

Here is a step-by-step on how to perform Russian twists.

Sit on the floor with knees bent, leaning back at a 45-degree angle.
Hold a weight plate or medicine ball at the chest.
Rotate to bring knees toward one side without rounding back, feeling abdominal contraction.
Return to the center and repeat on the opposite side.
Perform 2-3 sets of 10-15 reps per side to build your core rotational power.

16. Planks

Planks develop total core stability and endurance to maintain form and power during matches.

Here are the planks step-by-step.

Start in a push-up position, resting on your forearms with a straight line from shoulders to feet.
Contract core and glutes to prevent sagging.
Hold for timed intervals, working up to 60 seconds x 3-5 reps.
Use forearm, side, and reverse planks to hit all core angles.

17. Mountain Climbers

Mountain climbers mimic the constant motion of soccer, challenging balance and core endurance.

Here is a step-by-step mountain climber workout.

Start in a high plank position.
Lift one knee toward the chest, keeping the back flat.
Return the leg and repeat with the opposite knee in a controlled jogging motion.
Work up to 60 seconds of continuous movement for 1-3 sets.

Moderate your speed throughout the exercise.

18. Medicine Ball Throws

Medicine ball throws develop whole-body power transfer vital for explosive shots, passes, and clearances.

Here is a step-by-step medicine ball throw workout.

Stand holding the med ball at chest height.
Lower into a squat, then explosively drive up and throw the ball at a wall target.
Catch the rebound and repeat.
Do 2-3 sets of 10-15 reps. Vary overhead and side throws, too.
Control motion to avoid injury.

19. Kettlebell Swings

Kettlebell swings work a triple extension of the ankles, knees, and hips for speed and power generation.

Here is a step-by-step for kettlebell swings.

Stand gripping the kettlebell with both hands.
Hinge at hips to swing the kettlebell back between legs.
Thrust hips forward to swing weight to chest height.
Keep your arms straight.
Swing back between legs with control.
Do 2-3 sets of 10-15 reps with proper form.

20. TRX Rows

TRX rows strengthen the upper back for injury resilience during collisions and challenges.

Here is a step-by-step guide for performing the TRX rows.

Suspend body in TRX straps in plank position.
Keep your body straight and pull your chest toward straps by squeezing your shoulder blades together.
Return to start with control.
Work up to 3 sets of 8-12 reps for increased upper body strength.

21. Bench Press

Bench presses build upper body pushing strength to help shield the ball and win physical battles.

How do you bench press?

Lie on the bench, holding the barbell above your chest with an overhand grip.
Lower the bar to your chest by bending your elbows.
Press the bar back up by extending your arms fully.
Keep elbows tucked and torso stable.
Do 2-3 sets of 6-10 reps at a challenging weight.

22. Pull-Ups/Lat Pulldowns

Pull-ups (or lat pulldowns for beginners) strengthen the back muscles for balance during contests and challenges.

Here is how you do pull-ups/lat pulldowns

Grip the pull-up bar with palms facing out.
Pull chest to bar by retracting shoulder blades.
Lower under control.
For pulldowns, pull a weighted bar to the chest while seated at the machine.
Do 2-3 sets, aiming for 6-10 reps to build back strength.

23. Push Press

The push press develops whole-body power and explosive upper-body strength for winning headers and shoulder challenges.

Here is a step-by-step guide to doing push press.

Hold the barbell at shoulder height.
Dip slightly by bending your knees and hips.
Explosively straighten your legs and press the bar overhead by fully extending your arms.
Lower bar back to shoulders with control.
Build to 3 sets of 6-8 reps.

24. Bicep Curls

Last but not least, we have bicep curls, as with other soccer strength training exercises you can try. Bicep curls build arm strength and stability to maintain possession and control during physical contests.

Here is how you do the biceps curls.

Stand holding dumbbells with palms facing up.
Keep your elbows at the sides, bend your elbows, and curl your weights toward your shoulders.
Lower under control. Vary angles and grip.
Do 2-3 sets of 10-12 reps to boost arm power.

Conclusion

Sound soccer strength training exercises train muscles through full ranges using varied loads, angles, and techniques. This equips you to meet the sport’s performance demands and injury challenges as a female soccer athlete. Commit to continual strength development alongside your on-field skills, mobility, and conditioning for the complete package.

With ruthless consistency, these 24 advanced soccer strength training exercises will elevate your strength and power to elite levels, helping take your game to the next level. Challenge yourself and reap the rewards as you strengthen your body for success on the soccer field.