Fit For Soccer: How Physiotherapy Can Keep You on the Field
Part 3: Strength & Plyometrics
WELCOME BACK to our three part blog series!
To refresh PART #1 focused on an introduction to common soccer injuries & the highly researched FIFA 11+ program.
PART #2 focused on movement screens and the importance they play in physiotherapy treatment.
This week we are moving onto why strength training & plyometrics matter in soccer. 
When it comes to training for soccer, every player follows a unique path. The way athletes train can vary significantly depending on their age, the level at which they play, and any specific areas of limitation they might have.
One thing that’s clear, regardless of age or level, is that the game requires a mix of endurance, speed, and power. As a result, aerobic and sprint training tend to take center stage in many soccer training programs.
After all, soccer is a sport that demands stamina to cover long distances on the field, along with the explosive speed needed for sprints.
While aerobic conditioning and sprint drills are essential, there are a couple of aspects of training that are often underemphasized: strength and plyometric training.
Strength training is a form of exercise that uses resistance (weights, bands, bodyweight) to stimulate muscle growth and increase strength.
Plyometric training involves quick, powerful, and jumping movements that increase muscle power and explosiveness. These movements incorporate speed, agility, and coordination.
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When athletes skip strength and plyometric training in favor of just focusing on aerobic or sprint work, they are missing out on an avenue for significant performance improvements.
In soccer, strength and explosive power are needed for:
- Powerful shots on goal and long passes
- Maintaining balance on the field when challenging or defending other players
- Quick recovery time between sprints & high intensity play
By no means should aerobic and sprint training be ignored, but neither should strength and plyometric training.
Including all three types of training in your program is important in order to prevent injury while maximizing your performance on the field.
Each type of training provides specific benefits:
#1 Aerobic & Sprint Training
- Develop and increase cardiovascular endurance
- Maintain performance at high intensities over extended periods
- Improve fast runs, defensive sprints, or quick direction changes
#2 Strength Training
- Improve functional power needed to move efficiently and explosively on the field
- Increase muscle strength for sprinting, kicking, and maintaining balance
- Develop core strength to stabilize the body while running across the field
#3 Plyometric Training
- Improve balance and coordination while maintaining control of the ball
- Increase acceleration when sprinting or making quick changes in direction
- Develop explosive power when sprinting, jumping or shooting
Each type of training plays a vital role in having a well rounded performance as a soccer player. We want to encourage the soccer players in our lives to take a more holistic approach to their training both on & off the field!
Tips & Tricks to a holistic training approach…
- Incorporate strength training (focusing on lower body, core, and upper body) to improve force production and muscle endurance.
- Use plyometrics to develop explosive power and agility, critical for winning balls, making quick movements, and maintaining balance in high-speed situations.
- Maintain aerobic conditioning for overall stamina and sprint training to enhance high-intensity, short-duration efforts.
- Focus on mobility and recovery strategies to avoid overuse injuries and ensure muscles are prepared for the next training session or match.
If it sounds overwhelming to put together a balanced program that has all of these elements, don't fret! Working with a physiotherapist makes it a breeze.
After your movement screen and assessment, your physiotherapist will put together a program that has all of these elements in mind, while choosing exercises that will most benefit your unique needs!
There are so many ways to go about strength, plyometrics, aerobic conditioning, mobility and recovery. Movements can always be adjusted and catered to what works for your body and your needs.
No matter the level you play at, Physiotherapy can help keep you on the field and playing your best!
If you're ready to get started, book your physiotherapy appointment here, or call us to book in a FREE 15 minute consultation if you have questions about how physiotherapy could help you.
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Taylor is a Registered Physiotheraist who received her Master’s in Physiotherapy from McMaster University. Taylor grew up playing many sports including soccer and figure skating leading to her interest in orthopaedic injuries and exercise focused treatment. She is passionate about providing patient centred and evidence based care to atheletes of all levels, helping them stay on the field (and rink!) season after season! |
References
Yang G, Chen W, Qi D, Zhang J, Men Z. The Effects of a 6-Week Plyometric and Sprint Interval Training Intervention on Soccer Player's Physical Performance. J Sports Sci Med. 2024 Sep 1;23(1):526-536. doi: 10.52082/jssm.2024.526.
Oliver JL, Ramachandran AK, Singh U, Ramirez-Campillo R, Lloyd RS. The Effects of Strength, Plyometric and Combined Training on Strength, Power and Speed Characteristics in High-Level, Highly Trained Male Youth Soccer Players: A Systematic Review and Meta-Analysis. Sports Med. 2024 Mar;54(3):623-643. doi: 10.1007/s40279-023-01944-8.