Power is the ability to develop force or apply strength quickly and explosively. Although soccer is not a “power sport” like football or track and field, power is required in all aspects of the game – from holding a player off to jumping or quickly stopping and changing direction. If trained properly it will improve performance and decrease the chances of injury.

Research has shown that in decreasing the chance of injury absolute or maximal strength has a questionable effect, while power and agility or the rate and timing at which the muscles fire may be very effective. Unfortunately, the gym subculture often directs well intentioned but naïve young athletes towards the aesthetic beach type work outs which often create more problems than they solve. To ensure that your program is helping and not hurting:

1) Train movements and not muscles – muscles do not work in isolation and training them like this will lead to imbalances and incoordination and ultimately result in ineffectiveness or injury. The movements must be taught and corrected by a knowledgeable professional.

2) Sport specific – the movements chosen should reflect the demands of soccer ie. lunges, step ups and squats are far more soccer specific than seated leg extensions.

3) Symmetry - always follow a push – exercise  with a pull – exercise. The soccer player should never leave the gym after completing chest work thinking he will hit the “back” next day.

4) Stand – upper and lower body exercises should be done in soccer specific positions – this does not include the subs sitting on the bench.

5) THE GAME – remember players are not made in the gym. Certainly, when time is precious, your priority for training must always remain on the field.