Strength soccer drills
Explore structured strength football drills, soccer exercises, and individual training actions from the iSoccer library.
Strength – swimmer
Player lies face down and alternates arm and leg lifts in a swimming-style pattern. This drill improves lower-back endurance, glute activation, shoulder control, and core coordination.
Strength – superman raises
Player lies face down and lifts the arms and legs off the floor together before lowering with control. This drill strengthens the lower back, glutes, shoulders, and posterior-chain control.
Strength – skater jumps side knees
Player bounds side to side like a skater and adds a side knee drive after each landing. This drill improves lateral power, hip strength, balance, and change-of-direction control.
Strength – side jumps jump up
Player jumps sideways, controls the landing, then jumps upward with power. This drill builds lateral strength, balance, and explosive leg power for soccer movements.
Strength – prone leg raises
Player lies face down and lifts the legs from the floor while keeping the movement controlled. This drill strengthens the glutes, hamstrings, and lower back for better running posture and posterior-chain support.
Strength – sphinx push ups
Player starts in a forearm plank position and presses up through the arms before lowering back with control. This drill strengthens the shoulders, triceps, chest, and core stability.
Strength – V sit crunch
Player starts on the back and brings the torso and legs upward together into a V sit position before lowering with control. This drill strengthens the core, hip flexors, and trunk control.
Strength – toe touch crunch
Player lies on the back with legs raised and crunches upward to reach toward the toes. This drill strengthens the upper abdominals and improves core control.
Strength – toe reach push up
Player reaches back toward the toes from a plank-style position, then returns forward and performs a push up. This drill strengthens the upper body, shoulders, core, and posterior-chain mobility.
Strength – heel taps
Player lies on the back with knees bent and alternately taps each heel while keeping the core active. This drill strengthens the abdominals and obliques with controlled side-to-side movement.
Strength – cross crunch V sit
Player performs a cross-body crunch, then moves into a V sit crunch by lifting the torso and legs together. This drill strengthens the core, obliques, and hip flexors with controlled trunk movement.
Strength – hip drive lateral
Player drives the knee or hip upward, then moves laterally with control between repetitions. This drill strengthens the hip flexors, glutes, core, and lateral movement control.
Strength – diagonal core reach
Player lies on the back and reaches diagonally across the body to activate the core and trunk rotation. This drill strengthens the abdominals, obliques, and body control needed for balanced soccer movement.
Strength – get up jump
Player moves from the floor to standing quickly and finishes with an explosive jump. This drill builds full-body strength, coordination, core control, and power during transition movements.
Strength – in out jump
Player moves the feet in and out from a low athletic position, then finishes with an explosive jump. This drill develops lower-body strength, quick foot coordination, and power from a loaded stance.
Strength – climbers and jump
Player performs four mountain climber knee drives from a plank position, then jumps up explosively. This drill builds core strength, hip drive, conditioning, and explosive lower-body power.
Strength – inchworm push up
Player walks the hands forward into a plank, performs a push up, then walks back under control. This drill strengthens the upper body, core, shoulders, and hamstring control.
Strength – burpee jump
Player drops into a plank, returns the feet underneath the body, and jumps upward with control. This drill develops full-body strength, conditioning, core control, and explosive power.
Strength – squat side steps
Player stays low in a squat hold and steps laterally while keeping the knees bent and posture stable. This drill strengthens the quadriceps, glutes, hips, and lateral control.
Strength – forward crunch
Player lies on the back with knees bent and crunches forward by lifting the shoulders from the floor. This drill strengthens the abdominals and improves core control.
Strength – right diagonal hold
Player holds a diagonal reach position with the right-side pattern extended and maintains balance through the core. This drill strengthens trunk stability, glutes, shoulders, and body control.
Strength – pogo jumps
Player performs repeated low vertical jumps using fast ankle bounce and minimal knee bend. This drill strengthens the calves, ankles, Achilles, and reactive lower-leg power.
Strength – left diagonal hold
Player holds a diagonal reach position with the left-side pattern extended and maintains balance through the core. This drill strengthens trunk stability, glutes, shoulders, and body control.
Strength – diagonal plank touch
Player holds a plank and reaches diagonally across the body to touch the opposite side while keeping the hips stable. This drill strengthens the core, shoulders, and anti-rotation control.
Strength – diagonal plank reach
Player holds a plank and reaches one arm diagonally forward while keeping the body stable. This drill strengthens the core, shoulders, and anti-rotation control for balance under load.
Strength – left side plank
Player holds a left side plank position and lifts the hips up and down with control. This drill strengthens the obliques, shoulders, and lateral core stability.
Strength – right side plank
Player holds a right side plank position and lifts the hips up and down with control. This drill strengthens the obliques, shoulders, and lateral core stability.
Strength – diagonal heel touches
Player lies on the back with knees bent and reaches diagonally toward each heel in a controlled rhythm. This drill strengthens the obliques, abdominals, and trunk control.
Strength – left lunge
Player steps forward with the left leg into a controlled lunge before returning to the starting position. This drill strengthens the quadriceps, glutes, and lower-body stability.
Strength – lower knee run
Player performs quick running steps with lower knee lift height while maintaining rhythm and posture. This drill develops lower-leg strength, coordination, and running mechanics.
Strength – plank up down
Player moves between a forearm plank and a high plank position while keeping the body stable. This drill strengthens the shoulders, chest, triceps, and core stability.
Strength – right lunge hold
Player holds a right-leg lunge position while maintaining balance and posture. This drill develops lower-body strength endurance and stability.
Strength – jump lunge switch
Player jumps explosively from a lunge position and switches legs in the air before landing under control. This drill develops lower-body strength, balance, and explosive power.
Strength – left lunge hold
Player holds a left-leg lunge position while maintaining balance and posture. This drill develops lower-body strength endurance and stability.
Strength – right lunge
Player steps forward with the right leg into a controlled lunge before returning to the starting position. This drill strengthens the quadriceps, glutes, and lower-body stability.
Strength – plank hip drive
Player maintains a plank position while driving the hips or knees through a controlled range of motion. This drill develops core stability, hip strength, and trunk control.
Strength – left lateral hop jump
Player performs quick lateral hops before explosively jumping backward and landing primarily on the left side. This drill develops lateral power, lower-body strength, balance, and landing control.
Strength – knee drives in out
Player alternates powerful knee drives while performing quick in-and-out footwork patterns. This drill develops hip strength, coordination, lower-body endurance, and athletic movement control.
Strength – right lateral hop jump
Player performs quick lateral hops before explosively jumping backward and landing primarily on the right side. This drill develops lateral power, lower-body strength, balance, and landing control.
Strength - bodyweight squat warm up
Player performs a basic squat using body weight to build lower body strength. Use this as a warm-up strength drill to prepare hips, knees, and legs for training.
Strength – glute bridge hold one leg
Player lifts hips while one leg is extended to build glute strength and stability.
Strength – Bulgarian split squat wide
Player performs a split squat with rear foot elevated and wider stance. This drill builds unilateral leg strength and balance.
Strength – wall sit hold
Player leans against a wall with knees bent at 90 degrees and holds position. This drill builds quadriceps endurance and lower body strength.
Strength – dead bug core drill
Player alternates arm and leg movement while maintaining core stability on the ground. This drill strengthens deep core control.
Strength – side plank hold
Player holds a side plank position to strengthen core and improve stability.
Strength – squat hold
Player holds a squat position to build lower body endurance and strength. This drill improves muscular endurance.
Strength – single leg calf raise
Player balances on one leg and raises the heel to strengthen the calf and Achilles. This drill improves ankle strength and stability for running and jumping.
Strength – mountain climbers
Player drives knees toward chest in plank position at speed. This drill improves core strength and conditioning.
Strength - plank hold core activation
Player holds a plank position to strengthen the core and improve stability. Use this as a core activation drill before heading, strength, or speed work.
Strength – lateral jump balance
Player jumps sideways and lands on one leg maintaining balance. This drill improves stability and coordination.
Strength - single leg balance hold
Player balances on one leg to improve stability and control. Use this as a support drill for ankle, knee, and hip control before agility or strength progressions.
Strength – reverse lunges
Player steps backward into a lunge to build lower body strength with reduced knee stress.
Strength – glute bridge hold
Player lifts hips and holds position to strengthen glutes and hamstrings.
Strength – bird dog control
Player extends opposite arm and leg while maintaining a stable core. This drill improves coordination and core stability.
Strength – forward lunges
Player steps forward into a lunge position and returns to standing. This drill strengthens the quadriceps and glutes while improving balance.
Strength – squat jump
Player jumps upward from squat position to develop explosive lower body power.
Strength – side lunges
Player steps laterally into a lunge position to strengthen legs and improve lateral movement.
Strength – Bulgarian split squat
Player elevates rear foot and performs a split squat to strengthen legs and improve balance.