Best Gym Exercises for Soccer

These are the best strength exercises you can use in the gym to improve performance for soccer / football from Strength Coach Dane Miller.
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0:00 Why You Need Strength for Soccer
1:35 Best Type of Strength for Soccer
4:11 Soccer Exercise 1
5:41 Soccer Exercise 2
7:40 Soccer Exercise 3
9:56 Soccer Exercise 4
12:47 Soccer Exercise 5
15:23 Soccer Exercise 6

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[@Metalpazallteway]

I have a question. From the anatomical perspective, what would recommend to someone who can now run again but due to some past injuries like both ruptured quadriceps tendon muscles they can't do all the exercises in the video. Fantastic workouts a d video by the way.

[@brightontakudzwa2570]

Hello i need some help,,,,, i did the wall squat and after 2 sets of 5 mins,,,, i played football for about 30 mins then spinal cord was hurting a lot at the lumbar position,,,,,, What should i do

[@abranco4523]

Football, football, football, foooooottttbbbbaaaaallllllllllllll!!!!!!!!!!!!

[@itaybing2325]

I think a major theme missing in this video is a focus on eccentric hamstring drills. Footballers are mostly very quad dominant, as they get a lot more reps in the 5-20m sprint range than longer sprinting distances, as well as, of course, explosive leg extentions in the form of kicking. As such, hamstring strength often lags behind, which can be even more problematic if the athlete incorporates more quad heavy excersices in the weight room (as they offer more "bang for buck" for their sport's specific explosiveness). Long story short, hamstring strains are a top concern for footballers. Nordic curls are an *absolute must* for injury prevention, and swiss ball hamstring curls and slow descent RDLs can further help strengthening the hamstring specifically in stretched positions. Hamstring strains take long to recover, are very likely to recur in a 12 month period following a previous injury and succesive injuries will likely permenantly and drastically reduce top speed. It cannot be stressed enough how important it is to place a focus on avoiding them.

[@lincolnlohann]

I do have a hamstring problem and you comment helped me a lot! My speed has drastically reduced and I am now on physio to recover my hamstring! I can’t wait to get this first week done so I can strengthen it again! I want to build up that strength and explosives again

[@itaybing2325]

​@@lincolnlohann Glad I could be of use! Good luck on your recovery. The most important thing I can recommend is to keep rehabing and prehabing long after you got cleared to play again - research shows that those that suffered a hamstring injury remain in a slightly elevated risk for reinjury for at least 12 months following the injury; it is easy to think, once pain is gone and performance is back or almost back to previous levels that you are in the clear. Don't fall for this trap; let this injury serve as a lesson for becoming a career-long enthusiast of injury preventing exercise. There is no better (or more fun!) way to improve at football than being on the pitch! It's a shame to lose precious months' worth of training for silly hamstring strains.

[@joshualewno1440]

Totally agree. Nordic curls is the most important exercise for soccer players. Not only does it help balance out the athletes who focus too much on squats/quads but it also helps protect the ACL. tibialis and hip-flexors are also crucial for soccer players.

[@mejazo]

I sustained 3 consecutive hamstrings strains in a span of 4 months and a year later I'm still dealing with proximal hamstring tendinopathy with it probably impairing my ability to reach top speeds permanently, most likely due to not enough rehab, so I can say from experience that as an athlete, you should do everything in your power to avoid this type of injury, since as you said, it'll probably lead to chronic pain and not being able to regain full speed and function.

[@NotoriousFunk]

Exactly, this guy doesn't know a lot about football.

[@wombatpuppy4436]

Athlete: I do a sport Dane: U need to powerclean Athlete: but my sport Dane: *powerclean*

[@chavezsebastian]

well tbf power clean is beneficial for literally every sport

[@wombatpuppy4436]

@@chavezsebastian Yup!

[@Dhammavikasati]

Clean the power

[@edgarhernandez8003]

0:00 Intro 2:25 durational strength exercises 3:00 situational strength exercises 4:30 blast impulse (improve deceleration) 6:00 impove dynamic trunk control, speed, deceleration, jumping, injuries 7:45 enhance ability to plant, cut, run faster, agility 11:20 enhance throw ins (lats, triceps) 12:50 enhance stability 15:25 improve rapid strength unilaterally

[@skymanxd6366]

Thanks

[@adrcabral74]

Man, you is a hero, thanks

[@lils2968]

wow, a workout video specifcally for footballers from garage strength. This day cant get any better, thank you so much

[@lukasimic17]

dont do this training

[@kaigorodaki]

Dont forget the exercises for the celebrations

[@TheBarak60]

Yeah!…breakdancing 🙌🏾

[@officiallolbg]

Yes

[@brandonalcala5621]

3 sets of 9 Siuuus

[@Vengeance_Im]

Back flip is legit celebration technique

[@Supermulatten]

I immediately knew what was coming when you mentioned the throw ins. I combine the miracle grow with light «medball throw ins» for one of my soccer players. Took about 3weeks before he reported back throwing longer

[@pierredelabarre8807]

Hello Dane, you finally release it. Base on your previous advises i have done my own Tabata for my son who's goal Keeper with Snatch, spiderman jumping squat, alternative jumping lunges, unilateral lunges and burpees. So high impulse workout and Trunk control 🤗😁

[@davidfreeman844]

Thank you for posting this 🙏 been looking forward to it for a while

[@evcricket]

Ahh, looks like someone has a kid in soccer now. I basically did the same thing, never cared about the game growing up in Australia, then started getting into it when my kids started playing and realised it's actually a really good game. Then I started coaching, then thought I better pick up the skills and started practicing, then I want to test the skills so now I'm playing over45s every week and training 3 days a week. Loving it. This stuff is great for Elites, but I'm finding that means it's also good for us older athletes, because it makes training really dynamic and challenging. I mostly train now to prevent injury, and things like the jump down and the dynamic trunk control exercises really improve my mobility and coordination, and therefore minimises injury. I really appreciated the one comparing positions in gridiron to soccer players too, really broke down the requirements.

[@SimonMGhostAcardia117]

Damn I just found my football gym routine here. You’re the best! Thank you for uploading this!

[@miamidolphinsfan]

Coach Dane this was an excellent video, thank you

[@benjaminrussell2286]

You helped out the outfield players. Now please do one on goalkeeping!!

[@cesarisam]

Exercise 5 is a game changer, thank you very much. I'll be applying this constantly.

[@Only1Patel]

Have you tried?

[@DankoiKlio]

@@Only1Patel mate its obvious

[@leonidas3261]

Copenhagen Plank is also a good groin exercise

[@davidrioux611]

I like the pull up with the weight held in place with a leg curl.

[@theeliterumbero]

Great Video! Thank you for making it, I am current a soccer coach for a U12B and I work with them on strength training not so much on lifting weights but lifting their bodies. I am going to play some if at all of these exercises. Again, thank you.

[@TheScatmandan]

I would also mention that different position require different types of training and at different levels, but yet have the basic foundational sessions that complement the different exercises. (i.e. Goalkeeper versus striker, etc.).You mention it slightly at 3:50 mark! Great informative Video! I still believe in running/jogging 2 to 3 times weekly; it helps alot!

[@Michael-cb5nm]

Excellent video, really well done.

[@trini8042]

Strength + acceleration are things I believe I have separately. It's difficult to use them together for me. Definitely going to try these.

[@edbabine]

you need that strong core and incorporate these movements with a soccer ball.

[@orangotango9231]

Then you need core strength innit?

[@fidelfixa2272]

Really helpfull stuff man💯

[@victorgutierrez736]

for me, leg extension was incredibly important for power up my shot, rly it has changed a lot when i started to do that machine

[@shanec8224]

This is a really interesting video. Thanks for putting this together, impressive to see how you relate each exercise to movements and motions in the game

[@LamarcusSimon]

Such notification many playfulness so fantastic

[@maxithum4080]

This was the video I was waiting for. But I can’t try those exercises, because I recently teared my ACL :( Can’t wait to recover and try this!

[@gaymerman3420]

same for me but instead of tearing my acl i took my arm cast off a few weeks ago, thankfully i can still do some of the exercises but not all. hope you get well soon

[@user-zj1jz6bb9u]

Thank you so much.

[@leandromoram8932]

To seguindo esse treino, volto para compartilhar o resultado quando tiver jogando no real Madrid.

[@davidrioux611]

Weighted pistol squats with kettlebells in the rack position are great alternative

[@tyy123]

Man I needed that

[@KarlGoldenJr]

This is absolutely 🔥🙏🏽💯

[@livelyhood98]

Do a video on Vertical strength for Basketball players please thanks

[@Seaxuan]

Hi, Really like the video 👍, would you recommend single leg jumping up stairs at home for 9 yrs old soccer player as a way to mimic a single squat if you don’t have the gym set at home, thank you

[@ginocastillo8272]

I love how you used Sheffield United for the example of throw ins. Their godlike throws are about as dangerous as a corner kick.

[@manis8569]

It feels illegal to be watching this kind of content for free! So informative!

[@s.j3506]

Learn about connecting to your muscular fascia to achieve elite level athleticsm.

[@markblaze9793]

​@@s.j3506how can we learn it? from where?

[@nishchal11a]

Checking your all old videos to find out any on tennis. Please do so as I could not find any. Thanks.

[@alexbedini731]

Great video, great exercises for football, could someone help me out with the Asics model in this video ?

[@estherfrancois8952]

Y’all should also do Nordics,sled,Patrick-step ups, tibiales raises, hip lifts,calf raises for soleus and gastrocnemius

[@aharblz]

This guy knees over toes

[@Jay_kun777]

Literally knees over toes whole program LOL

[@Joselopez-ul3jc]

You said soccer I am subscribing right away

[@galaktikbtw1281]

please can you do a week template for football players, im a running back? Thanks

[@paulkruger1882]

I would add nordic curls to the routine. Thanks for the vid tho

[@ArandomHitchHiker]

I would argue that throw ins is very niche, anywhere from 2-4 players take throw ins while on the pitch. I would however add that without any upper body strength, the player is going to lack the ability to absorb contact. As well as having balance between the lower body and upper body is also important for speed, look at sprinters for instance. Every player needs the ability to absorb contact and improve their speed

[@ibrahimadeleye3528]

Nice info...🙌

[@bp4vda]

Good workouts for SOCCER !! But I would have said that upper body strength is more important when shielding the ball rather than throw ins most player never do a throw in and if they do it's usually a short one

[@tejaspathak6196]

Great vid One suggestion- try to shoot from the same angles on the pitch that youre talking about as seeing the goal behind you for example while talking about a different angle can prove to be a little difficult🫂

[@davidrioux611]

Seb has a short on Weightlifting House covering European championships, “ If your coach doesn’t celebrate like this, find a new coach!” I know of a coach here that celebrates with even more enthusiasm, hard to beat! 😄

[@evcricket]

I play centre-back mostly and the specific exercise I feel like training is sprinting half the field (through ball, turn around and chase) then lots of half squats and lateral movement in defence

[@georgeleach4514]

I use clean and jerks in my football workouts while also doing shoulder press plus incline bench in the same workout, do you guys think I should swap to just power cleans

[@nikolaj781]

This is briliant

[@colbythompsonfitness]

Could you do this type of video for 400 meter dash athletes?

[@KeastKannegaard]

Already shared this with the football players i know :D

[@xaviertan2006]

hey dane! could you do one for boxinf

[@ahmednader8540]

Please do a video on training after injures Like Torn Meniscus & ACL

[@thedees1yt]

Look at knees over toes guy

[@emilfilotasticsandra1222]

10:00 - I've heard this enough at this point XD Arms are use ALL THE TIME. Running mechanics, falling, brawling with opposing players and so on. Throw ins are the last thing to train for except if you're a wingback and/or trying to seperate you from competetion to create the throw in your own set piece type of deal. I'm not saying you're wrong and throw ins are not needed. But arms are used in 99% of everything you do in soccer/football

[@Kilcobert19]

The greatest thing about this video is that it referenced Rory Delap. A Stoke/ Premier League legend

[@yagnapatel6713]

what is best exercise or routine for a lawn tennis player. to loss fat , gain muscles, more explosive. and more.

[@evenaicantfigurethisout]

Hi can you do one for tennis please? 😊

[@Dpiak682]

Can you do one for BADMINTON PLEASE 😊😊

[@richardgonzalez8102]

This is actually great advice sir thanks

[@jans32]

love the miracle gro

[@MoreetsiMXMexico]

That's great

[@user-tr5xm3wj8w]

How about shielding the ball? What exercises do I do?

[@ramboverma]

Wish it was available when I was younger

[@drip369]

Wouldn't you want to superset the Miracle-Gro with face pulls just because you are training the accelerator and the brake pads at the same time?

[@aisyahfirdaus4100]

Please make me a full body bodyweight workout tutorial so that the body is fuller and more proportional for soccer players

[@gianlucabustamante6671]

Not soccer, the real name is Football

[@aeros5722]

yeah, he acknowledges that

[@shashankshekhar3562]

Mandatory comment 😂

[@Trulymbappe]

If you watched the video he says it

[@hectorlabile5244]

Thanks. , I have been live in the US for a while now and it piss me off when they called Football, soccer .

[@yoelglover8159]

It was actually originally called soccer before it was changed

[@drewclarke8711]

Can you do an AFL video

[@baderalkhaldi6042]

Please reply .. is exercise 6 is the overall exercise that benefit all what you said in this video?

[@ewroon9067]

Could you do a video about handball. On youtube there aren't many videos that teach handball players how to train for this sport so if you would do a video on this topic I'm sure it would be much appreciated

[@marek_2578]

Use this and also some armwrestling movements

[@ewroon9067]

@@marek_2578 armwrestling isn't even close to handball in terms of movement or even muscles that are mostly used

[@jonathonleiding8154]

What are your thoughts on lifting during a season ?

[@adamkrim228]

Sir you really have lakes of information about football ,we need the apper body for the fiscal contact in tackles for the cb or(defenders) just to let you now

[@adamkrim228]

Upper *

[@TheGreatonejah]

How did u know that I needed this video

[@Daniel-fq5vq]

thanks dog! good shit here

[@te1ephraq]

I play soccer quite regularly including amatuer leagues but .... I do not go to the gym at all. For training, I run 10 miles 2-3 times a week in different mode - ground trails "break the leg" with holes and sharp turns, long uphills, hill repeats, "fast mile" inside the run, etc. Also, I do biking for quads strength. And I have a pull up bar at home. That's it. I really run 10km with a lot of accelerations for a game when play midfielder.

[@xavi47]

will try this

[@ZozoTozo]

Great video as always. Both of my kids 16 and play soccer. The 16 yo started hitting the gym with some of these exercises few late last year. I am still hesitant in getting the 10 yo started. Your thoughts Dane!

[@HooDRidEWhiteY]

I'm not Dane but I started training teen athletes a year ago with some success. I have 8 trainees, football, baseball, wrestling, and track/field. I think mature 12 or 13 is a good starting age, and ofc there are variables kid to kid. The 16/17s are much easier to coach, regardless of training age.

[@jorritvanderkooi939]

As long as the 10 yo isn’t overdoing the training, snd gets enough food/nutrients its shouldn’t be a problem

[@ChikenLube]

Shouldve gotten them started 7 years ago

[@omarhassan1222]

Could you use this for baseball

[@alexanderhernandez71197]

This sport's name is FOOTBALL!! The real one!

[@oneebashraf7960]

Do this for Squash

[@raygaming-tamil4289]

Coach please upload exercises for kabaddi ❤️ from 🇮🇳

[@martaurbanska557]

True

[@tonkawentbonkers]

Can i do weighted cardio like run or jog whit some weight on me?

[@danio369]

Подскажите пожалуйста, со скольки лет можно заниматься в зале?

[@BigCatJushin]

Something you didn't really mention is just straight up having muscle helps a lot in defense, upper vody strength helps with body checks which disrupt the center of gravity of other soccer players

[@christopherfowler1010]

yeah it does, but its a balance its more important to have mobility and speed rather than raw muscle, because whats the point of having all that muscle if you cant keep up with people to make contact

[@toroddlnning6806]

if you go rucking 8 hours a day with a heavy backpack for 5-7 consecutive days with propper nutrition and rest you will fly all over the field when you come back, given that you have done your in good shape before you start. Also track and field exercices for 400m runners and sprinters are good. excentrinc hamstrings etc. Not too much upper boddy. Just occational rucking can be good, I think.

[@toroddlnning6806]

the first day rucking in the mountain with a heavy backpack you feel sore, the secound day you feel broken, the third day your not so much better than you were after the second day, but the fourth and fifth day you feel better than the first three days and on 6th or 7th day you feel like you can walk forever, then you take off the backpack, rest for a day or two and you play soccer, should be good result.

[@souhaibhoussein4488]

Good ❤❤❤football

[@kiacharles34]

jesus loves us all

[@mauricionoyola7611]

Jesus*

[@toastedbagelwithcreamcheesepls]

don't give two fucks

[@mauricionoyola7611]

@@toastedbagelwithcreamcheesepls why is it that when people say that God loves someone they get mad. The creator of the universe loves you and cares for you. And then people like you respond with “NOOO God loves me NOOO” why do you get so mad I don’t understand y’all 💀

[@toastedbagelwithcreamcheesepls]

@@mauricionoyola7611 forgive me for hating on a random ass comment on a video about excercise and sport. Of course, god plays the best passes to players to finish

[@mauricionoyola7611]

@@toastedbagelwithcreamcheesepls Well without God there would be no passes to finish nor would Soccer exist. Nor would you exist. Anyway it’s a good message to see once in a while, I don’t know why you got so angry bro.

[@zebccdaddy5160]

It’s football but very very good content bro 🙏🏼

[@Deepaksoccercoach]

Good 👌👌👌👍

[@blamito]

these guys are body builders

[@tined4520]

I’m 16 and 205 lbs at 25bf% but I want to get down to 15% for the upcoming season. Will cutting my calories stunt my growth?

[@anrijaundzems3712]

Nah bro in contrary IF YOU USE PROPER TECHNIUE

[@HooDRidEWhiteY]

​@Anri Jaundzems they're not asking about technique, they're asking about growth. Lack of calories could most certainly stunt growth. If you're going to limit total calories, you should prioritize nutrient density and positive nitrogen balance.

[@ciey3478]

all you need is leg day workout and you good.

[@mohamudhashi5820]

Wow🎉

[@midas7381]

Just a reminder, its football not soccer

[@abdullahlangcua6210]

What a timing for this video. I was watching your other football videos lately. There are no coincidences in religion I praise Allah and thank you for this video

[@IlliasAli]

Assalamualaikum

[@abdullahlangcua6210]

@@IlliasAli wa alaikum salam warahmatullah

[@dandanlovesdisblock]

How did he put the weight on his feet like that when doing the pull up

[@manisso]

Don't forget some exercices for people that start the game on the bench, it's important to teach them how to warm up the bench properly!

[@Spicy-spaghetti]

Where can I buy that t shirt

[@simonsingh9798]

Full weekly workout?

[@umamisalami]

You won't get faster by running with a sled or uphill. You get faster by running at full speed, maybe even a little bit downhill. Thats what increases your top apeed.

[@1974gibsonfrancesco]

Juggle a ball with one foot till you max out on cordination/muscle fatigue...catching a Ball with ur feet, watch Maradona!!! Make sure you are completely recovered from any training before a 90min game....90 min full field is a full day's 6 mile workout!! To recover from too, recovery workouts!!

[@TrollfaceDarkBruhLmao]

Oh thanks 😂

[@prrtt8802]

Like this