In youth soccer, speed, agility, and skill often take center stage—but one critical piece is often overlooked: strength training. While some parents and coaches worry that lifting weights is unsafe for young athletes, research shows the opposite. A 2016 study published in the Journal of Strength and Conditioning Research found that young elite soccer players who incorporated strength training into their weekly routine improved their performance. These athletes were also significantly less likely to get injured during the season. In a sport where injury risk is high and player development is key, strength training may be one of the most powerful tools a coach can use. Strength training that translates into sports performance can become the competitive edge your youth soccer player needs as they continue to level-up.
As you consider integrating strength training into your athlete’s routine, it’s important to recognize that a traditional bodybuilding-style program won’t deliver the performance gains needed for soccer-specific development. Youth soccer players require a carefully structured strength training plan that evolves through the off-season, pre-season, and in-season phases. The Parisi Speed School, is a results-driven science-based program that considers adolescent gross motor development milestones. Your soccer player's program should be tailored to meet the demands of the sport and focus on:
Mobility that enhances power output
Functional strength that supports multidirectional (omni-planar) speed
Injury-mitigating strength strategies
Unilateral strength development for balance and control
Spinal and hip strength to support durability and long-term athletic health
Take a look at a summary of this study.
Study Summary: Strength Training Reduces Injury Risk in Young Elite Soccer Players
(Journal of Strength and Conditioning Research, 2016 – Zouita et al.)
A 2016 study published in the Journal of Strength and Conditioning Research explored how adding strength training to the training routine of young elite soccer players could impact both their performance and injury risk over the course of a season.
Study Details:
Researchers followed 52 elite soccer players, ages 13–14, and split them into two groups:
The experimental group (EG) added 2 to 3 strength training sessions per week (each lasting 90 minutes) for a total of 12 weeks.
The control group (CG) continued with their regular soccer training only.
Over the course of the season, the researchers tracked physical performance improvements (sprint speed, agility, and jumping ability) and injury rates among both groups.
Key Findings:
The athletes who did strength training (EG) showed significant improvement in sprint times, agility (T-test), and jump performance compared to the control group.
Most importantly, the injury rate was dramatically lower in the strength-trained group. Only 4 injuries occurred in the experimental group, while 13 injuries were reported in the control group over the same season.
This study provides strong evidence that well-structured strength training improves performance and helps prevent injuries in young athletes. For youth soccer players—especially those training at a high level—adding consistent strength work not only boosts athletic development, it also keeps them safer on the field.
