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Core and Functional Strength

This section provides soccer athletes with the effective strength training exercises and programs to make you more stable and powerful on the pitch.


Increase Throw-In Distance Using the TRX

This program is specifically designed to increase your throw-in distance utilizing the TRX system.

Dont Lock Your Knees During Planks

Athletes being taught the proper technique in the weight room during activities are cued not to lock their knees in full extension (straight) during exercises such as Romanian Dead lift or Biceps Curl.However when doing a plank, they are taught to keep themselves as straight as possible including at the knees.This makes the exercise easier and therefore less effective.  

Change Up Your Stance During Lifts

Soccer involves a high volume of cuts.On the field, our stance involves our hip position and contact with the ground to be at varying ranges of motion. For example, when defending, we never want our hips square to our opponent similar to a squat position. We want to force him/her one way or another.

Don't Cross Your Legs

Too often, players cross their legs while working on their core. This is counterproductive to the goals of a true core workout which should involve as many hip muscles as possible. 

30/30/30 Bike Fitness Variation using Heart Rate Monitor

Looking to keep yourself fit during a snowy winter break or coming off of injury.Here is a simple but effective bike program designed specifically for soccer players

Off Season training – Phase 2- Volume Building

I divide my off seasons into 3 phases: Recovery, Volume Building, Intensity Building. This article discuss is the 2nd of the 3 Off season phases, Volume building.  

Overhead Bar Walk For Goalkeeper Training

Incorporating the overhead bar walk will help improve a goalkeeper's core stability and shoulder strength, which is incredibly important for overall performance. The overhead bar walk should be integrated into a goalkeeper fitness program.

Simple to Complex: Building a Program from the Ground Up

When building an athletic performance program, rehab protocol or even a sports practice, there has to be a start and finish. Where does it start? How does it progress? What are the goals? These are only a few questions that need to be answered when establishing proper protocols. 90strong believes in building the athlete first and then fine tuning the athlete. Just like the old adage, you walk before you run.

Soccer Hip Stability Exercise For The Plant Leg Non-Kicking Leg

Every time you walk, run, kick, jump, or land, there will be a time where you will be on one leg. Here is an exercise that you can do to strengthen the leg that is on the floor while the other leg is in the air. All you need is a stable surface, a partner, and a band if you want to increase the difficulty of the exercise. This exercise targets the gluteal muscles, which are key for hip and knee stability. The key to this exercise is to keep your pelvis nice and even the whole time.

Level 1 Quadruped Exercise for All Players.

Imagine having a table with 3 legs.This table would not be too sturdy. Now, lets turn you into the table with 3 legs.This way your core has to work to stabilize your body.Having a strong base for your arms and legs to move is crucial for the production and transfer of power, and for injury prevention.