How to Train at the Gym for Soccer: 5 Effective Workouts for Success

Are you looking to improve your soccer skills and take your game to the next level? Then you need to know how to train at the gym for soccer. Training at the gym is one of the best ways for soccer players to increase their strength, agility, speed, and endurance. Not only can it help you become a better player on the field, but it can also reduce your risk of injuries.

In this article, we’ll provide five effective workouts that will help you train at the gym for soccer success. We’ll cover exercises that target key areas such as core stability, leg power, and sprinting speed so that you have everything you need to achieve peak performance in no time. So if you’re ready to get started with your training program – read on!

How to Train at the Gym for Soccer Quick Guide

There are many different workouts you can do at the gym to help improve your soccer performance. With a bit of hard work and dedication, you’ll be well on your way to becoming an even better soccer player. Check out the ones we’ve outlined below and continue below for more details.

  1. Barbell Back Squat
  2. Weighted Sled Drags
  3. Burpee Pull-Ups
  4. Lateral Band Walks
  5. Forward-Backward Sprints

How to Train at the Gym for Soccer: 5 Effective Workouts 

Being a great soccer player takes hard work and dedication. With the five workouts described below you can surely get the most out of your training sessions. Read for more.

Barbell Back Squat

how to train at the gym for soccer

Performing squats is beneficial as it helps in building strength for the entire body, giving special attention to the lower body. Squats are effective in targeting the hamstrings, quads, glutes, and calves. They can also enhance your overall functional mobility, particularly in the hips.

Moreover, squats can strengthen your core, which could aid in avoiding lower back pain and injury. Additionally, these exercises can help you become faster in short distances by upping your rate of force development.


  1. To begin, position your feet shoulder-width apart. Although it’s fine if your toes are slightly turned outward.
  2. Approach the bar with confidence, believing you will lift the weight forcefully and explosively. Place the bar on your shoulders, not your neck (if necessary, beginners can use a squat pad). Ensure that your posture is long, tall, and powerful by keeping your chest and head up.
  3. Make sure your knees are slightly bent and avoid straightening them. Inhale deeply through your nose, push your hips back, and lower your butt until you form a 50-degree angle.
  4. Pull back your hamstrings and lower legs as well, while keeping them as vertical as possible.
  5. Once your hips are just below your knees, exhale strongly through your mouth and powerfully push back up. Remember to contract your glutes at the top and repeat the sequence.

Weighted Sled Drags

how to train at the gym for soccer

The reason for doing sled drags is that it provides resistance to the muscles used while running such as the calves, glutes, core, back, and shoulders. By working on these muscles, the power output and ground reaction forces increase, resulting in improved acceleration.


  1. To train with a weighted sled first attach a harness to your torso with two cords connecting it to the sled.
  2. Use a lighter weight to avoid slowing down your sprint.
  3. Lean forward and take small steps to begin, gradually increasing your stride as you gain speed. Keep consistent pressure to avoid the sled from swaying.
  4. After around 50 yards, stop and repeat.

Burpee Pull-Ups

how to train at the gym for soccer

They are effective at pushing your body to its limits and engaging multiple muscle groups including your arms, chest, quads, glutes, and hamstrings. These exercises are great for improving endurance and conditioning as they increase heart rate quickly, which simulates the demands of a soccer game.


  1. To do a pull-up, start by standing under the bar with your feet shoulder-width apart.
  2. Place both hands on the ground in front of you and kick your legs back to a plank position.
  3. Then use your tr to do a press-up and lift your hips up so that your feet can come back under you.
  4. Finally, jump up, grab the bar, and pull yourself up so that your chin is just above the bar. Repeat by dropping back to the starting position.

Lateral Band Walks

how to train at the gym for soccer

Perform band walks to activate your glutes and decrease the risk of injury caused by muscle fatigue, overstretching, or impact from a defender’s football boot.


  1. Get a resistance band and wrap it around your legs, above your knees.
  2. Keep your knees slightly bent and your feet at shoulder width. Take a slow step to the side while keeping your toes pointed forward.
  3. Move your other leg towards the side as well. Make sure to maintain tension by keeping your feet apart, at least shoulder width.
  4. Take 5 or 6 steps in one direction then repeat in the opposite direction.

Forward-Backward Sprints

how to train at the gym for soccer

You may not have the ball with you all the time, and that’s why you need to practice forward-backward sprints. They will help you to be prepared for sudden changes in direction and train your body to move fast in any direction.

Furthermore, backward sprints will help you develop muscle memory when you need to keep an eye on an approaching striker.


  1. Place cones with a distance of 20m between them.
  2. Begin sprinting from the first cone toward the second.
  3. When you reach the second cone, stop and quickly run back to the first cone.

Common Questions About How to Train at the Gym for Soccer

Should soccer players work out in the gym?

Going to the gym is beneficial for soccer players to reduce the risk of injuries. The exercises and training sessions help in strengthening the muscles and joints, which is crucial for sports professionals as it helps improve their strength and body mass.

Do soccer players go to the gym every day?

Typically, soccer players have 2-4 days per week without team training. During these off days, you can opt to rest or do functional training. It’s important to consider your upcoming game schedule, your body’s condition, and your goals when deciding how to spend your time.

Video Top 10 Gym Exercises for Footballers

Are you looking to get in shape and take your soccer game to the next level? Look no further than this video! Learn how to train at the gym for soccer, with exercises that will improve your strength, speed, agility, and endurance. Get ready to dominate on the field!

Final Thoughts

Learning how to train at the gym for soccer, is an excellent way to strengthen your body and improve your game. With a combination of cardio, strength, agility, and core exercises you can build up your fitness levels and increase speed on the pitch.

Ultimately by following these tips for learning how to train at the gym for soccer, you should be able to make great strides in improving both your physical performance as well as mental focus during matches.

DISCLAIMER: Consult a doctor before beginning any exercise program. This article is not intended as medical advice. Always follow safety instructions and use proper form when performing exercises. Perform the workouts at your own risk. The author and publisher of this article are not responsible for any injuries you may experience while exercising.