Friday, 19 Apr 2024

Soccer Players’ Leg-Day: The Key to Success

soccer legs

I’ve been around the pitch, working closely with injured footballers, and I’ve come across a shocking realization. Many soccer players aged 13-25 underestimate the importance of “leg-day” in their training regime. As a football expert with over a decade of experience, I believe this is a grave mistake.

Strength training is crucial for all athletes, even as young as nine years old. It not only enhances resilience and minimizes the risk of injury but also contributes to speed, power, and agility development. Additionally, older athletes can prolong their careers, while young athletes gain a deeper understanding of their bodies’ movements. Moreover, strength training aids in motor control, coordination, and overall performance improvement.

Surprisingly, despite the abundance of research supporting these concepts (over 300 annual articles published in the realm of soccer), players, coaches, parents, and healthcare providers often overlook the significance of strength training. The reasons behind this neglect remain puzzling. Could it be attributed to outdated theories or a lack of education and awareness among coaches and young footballers? Regardless, it is high time for a change.

When I encounter an athlete recovering from an injury, I always inquire about their off-field strength training routine. Unfortunately, the responses I receive are disheartening. Some athletes believe that their legs receive enough workout during practice and thus focus solely on upper body exercises. Others assume that playing soccer regularly is all the leg work they need. There are those who fear that building leg muscles might hamper their speed. Several athletes feel that bodyweight exercises alone are sufficient, while many confess their lack of knowledge regarding proper training methods.

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These prevalent misconceptions are concerning, considering that lower limb injuries are the most common among male and female soccer players. Groin and hamstring strains top the list for men, while quad strains, knee, and ankle injuries often plague female players.

In the current summer season, I have witnessed an alarming increase in muscular injuries. Typically, muscle injuries occur when the tissue is unable to cope with the demands and intensity of physical activity. While training errors and trauma can contribute to these injuries, inadequate muscular strength and endurance are also major factors. So why not take proactive measures to reduce the occurrence of persistent nagging injuries throughout the season?

If you have experienced lower limb injuries as a player, it is crucial to identify areas for improvement. Regular training for hamstrings, quads, hip flexors, hip adductors, hip abductors, hip rotators, calves, and core muscles can significantly enhance resilience and reduce injury risk. During the season, it is recommended to dedicate 1-2 sessions per week to strength training, while in the off-season, 3-4 sessions are preferred.

Strength training is undoubtedly the key to mitigating injury risks and enhancing overall performance on the field. It is important to note that strength training goes beyond muscle building; it also improves balance, stability, mobility, and even speed.

So, to all the footballers out there who skip leg-day, it’s time to reconsider. Embrace the power of strength training and witness the positive impact it can have on your game.

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Happy Training!



Q: Why is strength training important for soccer players?

A: Strength training enhances resilience, minimizes injury risks, improves speed, power, agility, balance, stability, and mobility. It is crucial for both young and older athletes.

Q: How often should soccer players incorporate strength training into their routine?

A: During the season, 1-2 strength training sessions per week are recommended. In the off-season, 3-4 sessions per week are preferred.

Q: Can strength training make soccer players slower?

A: No, strength training, when done correctly, does not hinder speed. On the contrary, it contributes to overall athletic performance improvement.


Strength training is an essential aspect of every soccer player’s training regime. It not only boosts physical performance but also prevents injuries and prolongs careers. By incorporating regular leg-day sessions into their routine, footballers can enhance their resilience, agility, and overall game. Let’s debunk the myths surrounding strength training and embrace its benefits for an improved footballing experience.

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