Add Power and Strength To Your Legs

Soccer players need a strong foundation to strike the ball with power and push through a tiring 90-minute match. In order to build a strong foundation, soccer players need to work out their legs frequently using a series of weights and cardio exercises.

At Soccer Semper, we want to help elevate your game with a weekly blog detailing fitness tips and workouts to mix into your training routine. Elite soccer players know the grueling work it takes to become the best. This week we’ll start from the bottom with three leg workouts to help build strength and power in your lower torso.

Players should start seriously working out with weights and scheduled training days once they reach high school. It’s important to listen to your body and slowly work on perfecting the form of these workouts before adding weight or trying new routines.


The best soccer players have spent several hours inside the menacing squat rack strengthening their quads, hamstrings and overall core. Many shy away from squats, but it is one of the most beneficial workouts, especially for soccer players.

Proper squatting form starts by keeping your feet shoulder-width apart and your toes pointed slightly outward. Keeping your spine straight and butt extended, slowly bend to a 90-degree angle. Slowly push up using only your heels – looking up toward the ceiling helps maintain proper form. Repeat this motion about 10 times and perform three sets for maximum results.

Uphill runs

Uphill running is a great way to build leg muscle and receive a great cardio workout. Find a nearby hill you can sprint up in fewer than 15 to 20 seconds. The important aspect about uphill run workouts is continuous motion. Start at the bottom and sprint to the top, then turn back and slowly jog down. Without stopping at the bottom turn back up and sprint again. Repeat this between five to 10 times in three sets for a sufficient workout.

Power jumps

Increase your vertical jump to outstretch the defenders on all header opportunities with a variety of power jump workouts. These build strength in your quads, hamstrings and calves and can be done in multiple ways. The most common is done starting in a semi-squat position and jumping as high as possible while driving your knees into your chest. You can add weight as you gain comfort or perform these on one leg to build individual leg strength. Another option is performing these jumps over a small obstacle. To maximize this workout, perform five sets of 20 reps.

Make sure to check back with the Semper Soccer blog for additional training tips to help you reach the top level of your game.