7 Ways that Strength Training Aids Football Performance

If you're a serious footballer, you know that every little advantage counts.

But even today, there are players and even clubs who don't fully appreciate the impact that strength training can have on performance (and success) levels.

We don't want you to be one of them!

So below I've highlighted just a few of the key improvements you can experience by implementing strength training into your schedule:

1. Improved Power & Explosiveness

Strength training, especially when focused on compound exercises such as squats, deadlifts and lunges, can lead to increased lower body strength.

This enhanced power translates into greater explosiveness on the field, allowing you to outpace your opponents, make quick cuts and jump higher to win aerial duels.

2. Enhanced Endurance

Incorporating strength training into your fitness regimen can help improve muscular endurance. This means that your muscles will be able to perform at a high level for longer periods without becoming fatigued.

As a result, you'll find yourself less likely to tire during the latter stages of a match, giving you a crucial advantage over your opponents.

3. Injury Prevention

A well-rounded strength training program helps to fortify the muscles, tendons and ligaments that surround and support your joints.

This added stability reduces the likelihood of sustaining injuries, such as sprains and strains, which are all too common in football.

Moreover, stronger muscles can help absorb impact forces, potentially lessening the severity of any injuries that do occur.

4. Improved Balance & Stability

Strength training, particularly when incorporating unilateral exercises like single-leg squats and lunges, can significantly improve your balance and stability on the field.

This increased body control allows for better agility and change-of-direction capabilities, which are essential for evading defenders and maintaining possession of the ball.

5. Boosted Core Strength

A strong core is vital for footballers, as it helps maintain proper posture, supports the spine and allows for better force transfer between the upper and lower body.

By incorporating core-focused exercises such as planks, Russian twists and medicine ball slams into your strength training routine, you'll be better equipped to perform powerful shots, headers and tackles.

6. Enhanced Speed & Acceleration

Strength training helps to develop fast-twitch muscle fibers, which are responsible for quick, explosive movements.

By training these fibers through exercises like plyometrics, sprints and resistance band work, you'll be able to accelerate more rapidly and reach higher top speeds in a shorter distance.

7. Increased Mental Toughness

YES! Strength training is not just about physical gains; it also has psychological benefits.

Pushing yourself through challenging workouts helps to build mental resilience and determination, which can be invaluable during high-pressure situations on the field.

This mental toughness can give you the edge you need to persevere and succeed when the stakes are high.

Comment below with which one you found most interesting!

If you'd like a plan which incorporates all of your strength and pitch based training, then we have a few options:

1. Our In-Season Football S&C Programme

2. Our Pre-Season Football S&C Programme

3. Our 1-1 Elite Programme, where you'll get a plan fully tailored to your body, goals and schedule (plus a tonne more).