Advanced Two-Player Strengthening Exercises

ADVANCED TWO-PLAYER, PARTNER-ASSISTED SOCCER STRENGTHENING EXERCISES

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Advanced, on-field, strengthening exercises for soccer players may use a partner to provide weight, isometric resistance, or stability.  Players should be paired as close to the same height and weight as possible.  Sample two-player, partner-assisted strengthening exercises suitable for an outdoor soccer field include:

  1. Resisted Running

One partner stands behind the other, holding onto their waist or using a resistance band. The front partner pulls forward while the back partner holds them back.

  1. Squat Press

Partners stand facing each other, holding a soccer ball.  Both players squat simultaneously, not going beyond 90-degrees.  As they rise, they press the ball overhead.

  1. Nordic Hamstring Curls

One partner kneels while the other holds their ankles. The kneeling partner slowly lowers forward using hamstring strength, then pushes up to reset.

  1. Push-Pull Rows

Partners face each other, holding each other’s wrists or a resistance band. One pulls backward in a rowing motion while the other resists.

  1. Leg Throws

One partner lies on their back, holding the ankles of a standing partner. The standing partner alternately pushes their legs out with resistance.  May include forward and backward.

  1. Back-to-Back Wall Sit

Partners stand back-to-back and slowly lower into a wall-sit position, not going beyond 90-degrees.  Hold the position, slowly rise, and repeat.  If necessary, they can interlock arms at the elbow.  As an option, without arms locked, they may pass a soccer ball side-to-side or back-and-forth overhead while maintaining the squat.

  1. Plank with Shoulder Taps

Both partners hold a plank position facing each other. They alternate tapping each other’s shoulders while maintaining stability.

  1. Dynamic Lunge Passes

Partners stand apart and perform alternating lunges, passing a soccer ball back and forth with each lunge.

  1. Piggyback Squats

One partner holds the other on their back and performs a controlled squat, knees not going beyond 90-degrees – not past the position of the upper thighs being parallel to the ground.  (Option:  Calf Raisers.)

  1. Tug-of-War with Resistance Band

Each partner holds one end of a resistance band and pulls in opposite directions while stepping backward.

  1. Inverted Push Ups

One partner performs a hand-stand so the other partner can hold their ankles.  The exercising partner lowers themself toward the ground as far as possible and pushes back up into the hand-stand position.

  1. Resistance Series
  • Push Ups – From the front or side, the partner presses on the shoulder blades.
  • Abdominal Curls – From behind, the partner pulls backward from the shoulders.
  • Leg Lifts – At the feet, the partner pushes down on the lower leg.
  • Hamstrings (knee flexion) – From behind, the partner pushes down on the ankle.
  • Calf Raisers – From behind, the partner pushes down at the top of the shoulders.
  • “Throw-Ins” – One partner puts their hands together behind their head. From behind, the other partner firmly grips both hands to hold them in place.  (Option:  Use a ball.)
  • Squats – From behind, the partner pushes down at the top of the shoulders.
  • Torso Bends (forward/sides/back) – Alternately from the front, sides, and back, the partner pushes with both hands against the corresponding lean.
  • Neck – Alternately from the front, sides, and back, the partner pushes with both hands against the corresponding lean.

Soccer Coaching Tips:

  • Recommended for dry grounds only.
  • Coaches may choose from the selections above, establishing their own number of repetitions and sets.
  • Alternate players and legs (or other body parts, appropriate).
  • On squats where the knees are not to go “beyond 90-degrees,” this means not past the position of the upper thighs being parallel to the ground.

© John C. Harves