Strength and Power Training For Youth Soccer Players

By John Iga

Resistance training to increase muscular strength and power is seen as an integral part of the

physical preparation of adult football players. Historically, this form of training was not

recommended for children and adolescents for fear of injury and concerns over its

effectiveness. However, it is now known that children and adolescents, when following a well

supervised and appropriately designed resistance training programme, can safely and

effectively use resistance-training methods to develop muscle strength and power.

In this article recommendations are provided for in-season strength and power training for

youth players. Initially, muscular strength and power are defined and then recommendations

and specific training guidelines are provided for strength and power training. As the training

guidelines are set out in relation to the maturity of the player and not chronological age, they

are applicable to both male and female football players.

Strength and power training

The terms strength and power are often used synonymously. However, the two terms refer to

different aspects of muscle performance. Strength refers to the ability to generate maximum

force (or torque) in a single voluntary action. Power, on the other hand, refers to the ability of

the muscles to generate force quickly.

To achieve optimal gains in strength and power, different training methods should be applied.

Generally, to develop muscular strength, relatively heavy loads should be lifted in a controlled

manner through the full range of motion in a joint. To develop muscular power, lighter loads

should be lifted in a ballistic manner (i.e., as fast as possible). Plyometric exercises can also

be performed to develop power. Plyometrics are a specific type of resistance training in

which the deceleration and acceleration of the body during various jumping and bounding

activities is used to overload the body.

Pre-puberty

Pre-puberty, strength training should focus on the development of general body strength

using a range of body-weight, medicine ball and resistance band (large elastic bands that can

be used to overload muscle) exercises. Training should start with one set of 10-15 repetitions

d lower body exercises (i.e., arms, back, shoulders, chest, thighs and

nt

performed in each training session. If two or more sets are performed, 2-3

in of rest should be allowed between each set.

Plyometric type activities should also be introduced in the form of skipping and hopping.

come dominant. Players should begin by

performing one set of 10-15 repetitions of several exercises that work the muscles of back,

, chest, thighs and legs. Each repetition should be carried out at a slow-to-

g the number of sets and exercises

performed in each training

ts

min of rest

r

loaded squats

mp might also be

of several upper an

legs). Each repetition should be carried out at a slow-moderate speed through the full joi

range of motion.

As the players become used to the demands of the exercise, the resistance should be

gradually increased. Progression should be achieved by gradually increasing the number of

sets and exercises

m

Before puberty, the technique used to lift free-weights should be taught. Correct performance

should take precedence over the number of repetition and sets performed.

These can be performed as part of the warm up. No formal power lifting should be performed

at this stage of the player’s development.

Puberty

At puberty, the aim in training should be to continue to develop general body strength. To this

end, the use of free weights should now be

shoulders

moderate speed through the full joint range of motion.

As the players become used to the exercise stimulus, the resistance should be increased

gradually. A 5-10% increase in overall load should be sufficient for most players.

Progression can also be achieved by gradually increasin

session. If two or more se

are performed, 2-3

should be allowed between

each set.

For power training, explosive

lifts such as high pulls, powe

cleans and

ju

introduced to the players. As

with all new exercises the

players should start with a

relatively lightweight, or even a broomstick, in order to learn the correct technique. Correct

performance of the exercise should take priority over the number of repetitions performed or

sets completed.

Plyometrics exercises, in the form of low intensity jumps and hops (e.g., squat jumps and

yers

d,

rogression can be achieved by increasing the number of repetitions and sets performed in

Post puberty

sistance training should become increasingly more specific to football,

r

to

oaded squat jumps can be used for power training. These exercises should be performed

t

ry

or some players it may be

ets

power skipping) should be incorporated into training. Initially, these exercises should be

performed as a series of individual maximal effort intervened with a pause to allow the pla

to check their performance and to reset correct balance and posture. Once the players can

perform these exercises correctly, the pause should be removed and the exercises carried

out as a series of maximal efforts. Two-to-three sets of 4-10 repetitions should be performe

with 30-60 s of rest allowed between sets.

P

each training session and, by also moving on to the use of medium intensity plyometric

exercises, such as barrier jumps and double leg bounds.

Post puberty re

targeting the leg muscles and aiming to develop both muscular strength and power. Fo

maximum strength training 2–3 sets at 5–8 RM loading should be used (RM loading refers

the maximum weight that can be lifted for the predetermined number of repetitions). Each

repetition should be performed at a slow-to-moderate speed through the full joint range of

motion. A 2–4 min rest period should be allowed between each set.

L

explosively (i.e., as fast as possible) using loads that correspond to 30% of the maximum tha

can be lifted in one repetition (see guidelines for one repetition maximum testing for more

details). A total of 3-5 sets of

6-8 repetitions should be

performed with full recove

(3–5 min) allowed between

sets.

F

necessary to build muscle

mass (hypertrophy). For

hypertrophy training 2–3 s

at 6–12 RM loading should be

performed with relatively short

rest intervals (30-90 s)

allowed between sets.

As players become accustomed to the exercise, increase the demands placed on them by

moving towards the higher values. These training recommendations should be applied

carefully over a long period of time.

With an appropriate strength base, that is the player can squat, with good technique, the

equivalent of their body mass for three repetitions, high intensity plyometric exercises such as

depth jumps, double leg hops, and barrier jumps with turns, should be introduced.

As with all plyometric exercises, these should be introduced as a series of individual maximal

effort until correct technique has been learnt, after which the exercises can be performed as a

series of continuous maximal efforts. Altogether 2-3 sets of 4–10 repetitions should be

performed, with 2–4 min rest between sets.

Tables 1, 2 and 3 summarise the strength and power training recommendations presented in

this article. When applying these recommendations always start with the lower value in the

boxes. As the players become accustomed to the exercise, increase the demands placed on

them by moving towards the higher values. For the plyometrics exercises, begin by

increasing the number of repetitions performed in each set before increasing the number of

sets. These training recommendations should be applied carefully over a long period of time.

Table 1. Guidelines for Strength Training for Pre-Pubertal and Pubertal

Football Players

Training goal

Repetitions and

loading

Number of sets

Length of recovery period

between sets

Strength

10–15 RM loading

1–3

2–3 min

Table 2. Guidelines for muscle strength, power and hypertrophy training for

post-pubertal football players

Training goal

Repetitions and

loading

Number of sets

Length of

recovery period

between sets

Strength

3–6 RM loading

2-3

2–4 min

Hypertrophy

6–12 RM loading

2-3

30–90 s

Power

6 – 8 repetitions

30% 1 RM

3–5

3–5 min

Table 3. Guidelines for plyometric training

Intensity

Repetitions

Number of sets

Length of

Recovery Period

Low

4–10

2–3

30-60 s

Medium

4–12

2–3

1–2 min

High

4–10

2–3

2–4 min

General considerations
Bompa (2000) has illustrated a range of strength and power exercises that can be
performed by youth football players. All strength and power training should be
performed at the beginning of a training session when the players are fresh. The
period immediately after the warm-up is therefore a good time to undertake this
training. Strength and power can be trained in the same session; however, power
exercises should be performed before strength exercises.

Plyometric exercises are associated with the generation of large ground impact forces;
consequently these exercises should be performed on grass or a hard rubber surface,
but never on concrete. If a wooden floor is used, the players should wear training
shoes with a thick strong rubber sole to help absorb the impact forces.

For pre-pubertal and pubertal players, one training session per week should be
sufficient to meet the training objectives (develop general body strength). For post-
pubertal players, two training sessions per week may be necessary to meet the training

objectives. At least two days of rest should be allowed between successive training
sessions or before a match.

Tests to assess muscular strength and power should be periodically performed. In
many instances, laboratory based assessments will not be possible and may prove
difficult to perform with large numbers of individuals. Field based assessments may
provide greater practical utility but also test specificity.

The maximum weight that a player can lift in one repetition with proper technique (1
RM) can be used as a measure of muscle strength. Ideally, this should be performed
using free-weights but resistance machines can also be used. To maximise the
player’s safety and ensure good results, 1 RM testing should be limited to multiple
joint exercises that involve large muscle groups (i.e., bench press and the half squat)
and should only be performed by individuals who have good technique in the exercise
being performed. If 1 RM testing is deemed inappropriate, the maximum load a
player can lift for 3 repetitions (3 RM) can be evaluated. Predictive tables can then be
used to estimate 1 RM based upon this information (see Baechle and Earle, 2000).

Power can be assessed, to a degree, by vertical jump performance. Three types of
vertical jumps can be performed, that is the squat jump, the countermovement jump
performed without the assistance of the arms and the countermovement jump
performed with the assistance of the arms. Performance is measured as the vertical
distance jumped.

Summary
Children and adolescents can safely and effectively use resistance-training methods to
training for strength and power. The aims and methods of training adopted should be
dependent upon the maturity of the players. For pre-pubertal and pubertal players,
training should aim to develop general body strength and be limited to the use of body
weight, medicine ball, resistance band and light free weights. Plyometric exercise can
be introduced and applied on a progressive basis (low intensity to moderate intensity).
Post-puberty, resistance-training should become more specific to football and should
aim to develop maximum strength, power, and in some cases, muscle mass. Specific
power training exercises should also be incorporated into training. Periodic
assessments of strength and power should be performed; 1 RM, either directly
determined or estimated, can be used to provide an indication of muscular strength.
Power can be assessed via vertical jump performance.

Further Reading

Baechle, T. R. and Earle R.W. (2000). Essentials of Strength Training and
Conditioning. Champaign IL: Human Kinetics.

Bompa, T. (2000). Total Training for Young Champions. Champaign IL: Human
Kinetics.

John Iga is a full-time researcher at Liverpool John Moores University. John’s
research interests centre on the development of isokinetic leg strength in football
players and the capability for dynamic joint stabilisation. John can be contacted
at: [e-mail]