Soccer Player Upper Body Workout

By Woodland Soccer Team •  Updated: 08/09/22 •  6 min read

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Soccer is a physically demanding sport that requires players to be in excellent physical condition. Upper body strength is a key component of overall conditioning for a soccer player. A strong upper body helps you stay on the ball, shield it from defenders and control aerial passes. A regular soccer player’s upper body workout will help you improve your game.

Ways Footballers Can Build Upper Body Strength

Soccer is a physically demanding sport that requires players to be in excellent physical condition. Upper body strength is a key component of overall conditioning for a soccer player. A strong upper body helps you stay on the ball, shield it from defenders and control aerial passes. A regular soccer player’s upper body workout will help you improve your game.

Chest Presses

As any soccer player knows, having strong upper body muscles is essential for the game. Not only do they help you to generate more power when you kick the ball, but they also give you the strength and stability you need to defend against opponents. The chest press is a great exercise for developing upper body strength. To do this exercise:

Start by lying on your back on a flat surface with a weight in each hand.

Press the weights up towards the ceiling, maintaining a straight arm throughout the movement.

Keep your core engaged to prevent your lower back from arching.

For an added challenge, try moving your hands closer together as you press the weights up. This will work your inner chest muscles and help to create a more balanced physique.

By incorporating chest presses into your workout routine, you can develop the strong upper body muscles you need to excel at soccer.

 Push-Ups With An Exercise Ball

Soccer players’ upper body workouts must be intense and explosive to match the physicality of the sport. Though many players focus on leg exercises to improve speed and agility, the upper body is just as important for generating power in shots and headers. One great way to work the upper body is to do push-ups with an exercise ball. Start in a push-up position with your hands on the ball.

As you lower yourself down, twist the ball so that your right hand comes down to the left side of the ball and vice versa. This will force your arms and chest to work harder as they stabilize the ball. For an even greater challenge, try doing one-handed push-ups with the ball. This exercise is sure to give you an explosive upper body workout.

Bicep Curls

Bicep curls are a staple of any upper-body workout routine, and for a good reason. This move targets not only the biceps muscles but also the forearms and shoulders. To do a bicep curl, start by standing with your feet shoulder-width apart, and your knees slightly bent. Then, hold a dumbbell in each hand with your palms facing forward.

From there, slowly lift the dumbbells toward your shoulders, keeping your elbows close to your sides. Once you reach the top of the curl, pause for a moment before lowering the weights back to the starting position. Bicep curls can be done with one arm at a time or with both arms simultaneously.

As you get stronger, you can increase the weight of the dumbbells to make a move more challenging. Incorporating bicep curls into your workout routine is a great way to improve upper-body strength and definition.

 Plank Row

For soccer players, upper body strength is important for some reasons. Strong arms and shoulders can help players generate more power when shooting or passing, while a strong core can help with balance and agility. The plank row is an excellent exercise for developing upper body strength.

To do the exercise, start in a plank position with your hands on a set of dumbbells. Keeping your core engaged, row one dumbbell up to your chest, then lower it back to the starting position. Repeat with the other arm. Be sure to keep your hips level throughout the exercise.

This exercise can be made more challenging by increasing the weight of the dumbbells or by holding the plank for a longer period.

Backpack Push-Ups

If you’re looking for a challenging upper body workout that targets your back, shoulders, and arms, backpack push-ups are a great option. To do backpack push-ups, start in a standard push-up position with your feet shoulder-width apart, and your hands placed just outside of your chest. Then, place a backpack or other weight on your back and perform a push-up.

The added weight will make the exercise more challenging and help to build strength in your upper body. Backpack push-ups are a great way to mix up your workout routine and build strength in your upper body. Give them a try next time you’re looking for a challenging workout!

What Are The Benefits Of A Strong Upper Body For Soccer Players?

Though they often receive less attention than the rest of the body, the upper extremities are vital for soccer players. A strong upper body can help to generate more power in shots and headers, as well as increase the explosiveness of movements such as sprinting and jumping.

In addition, a good upper body workout can help to improve coordination and balance. This is especially important for players who are trying to maintain control while dribbling at high speeds or while making sharp turns. As a result, a strong upper body can have a major impact on a soccer player’s performance. Consequently, players should make sure to include exercises that target the arms, shoulders, and chest in their workout routine.

Conclusion

Soccer is a demanding sport that requires both strength and endurance. A regular soccer player’s upper body workout will help you improve your game by building the muscles you need to compete at a high level. The best soccer player’s upper body workouts focus on exercises that mimic the motions of the sport, such as lunges, squats, and presses.

By doing these exercises regularly, you will build the power and stamina you need to run up and down the field during a game. In addition, you will also reduce your risk of injuries by strengthening your muscles and joints. So if you want to take your game to the next level, make sure to include a soccer player upper body workout in your training regimen.

Woodland Soccer Team

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