Strength is a key component of football performance, aiding in tackling, sprinting, and maintaining balance. Incorporate compound exercises like squats, deadlifts, and lunges to build lower-body strength. For upper-body power, focus on push-ups, pull-ups, and bench presses.
Include core-strengthening exercises such as planks, Russian twists, and hanging leg raises to enhance stability and control during dynamic movements. Functional strength exercises, like medicine ball slams or resistance band drills, replicate football actions and improve overall athletic performance. Train 2–3 times per week to build a solid foundation of strength.
Muscles Targeted: Quadriceps, hamstrings, glutes, core, chest, and shoulders.
