Just think about this for a moment: you're on the soccer field, dodging defenders with ease.
Your footwork is amazing, your speed unbeatable.
But then, you need to throw the ball, shield it, or tackle, and you realize—your upper body strength isn’t up to par.
To rule the field, you need strong arms too.
Let’s build those biceps, strengthen those forearms, and turn your upper body into a soccer powerhouse.
Check out these awesome arm workouts for soccer players to boost your game and keep you on top:
Best Arm Exercises & Workouts For Soccer Players
Listed below are the best arm workouts for soccer players to add strength to their game:
1. Gripzilla Tornado
The Gripzilla Tornado is great for building forearm and wrist strength, which is crucial for soccer players.
Stronger forearms help improve grip and control when handling the ball, especially during throw-ins.
This exercise also enhances overall arm strength, aiding in maintaining physical dominance during tackles and challenges.
Steps:
- Grip the Gripzilla Tornado with the roller at the bottom.
- Adjust the resistance level to match your strength.
- Stand up straight and extend your arms.
- Curl the Tornado upwards towards your chest.
- Flex your wrists and contract your forearms, avoiding any jerky movements.
- Try different hand positions and movements to vary your workout.
2. Gripzilla Dynamo
The Gripzilla Dynamo is the perfect arm workout for targeting forearm muscles and improving wrist mobility.
For soccer players, strong forearms contribute to better ball control and more powerful throw-ins.
The ability to customize resistance and hand positions means players can tailor their workouts to focus on specific muscle groups, enhancing their overall arm strength.
Steps:
- Use the knobs to set the resistance on the Gripzilla Dynamo.
- Set the resistance level according to your fitness goals.
- Pick a hand position—horizontal, vertical, or at a 45-degree angle.
- Rotate the Dynamo in both directions to work your forearm muscles.
- Personalize your workout with different moves.
- Begin with a comfortable resistance level and gradually increase as you get stronger.
3. Spiderman Pushup
The Spiderman Pushup is a fantastic exercise for soccer players because it enhances core stability and upper body strength.
It mimics the dynamic movements soccer players make on the field, improving their agility and balance.
By engaging the core, shoulders, and triceps, it helps in building the strength necessary for quick directional changes and maintaining control during tackles.
Steps:
- Start in a traditional pushup position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
- As you lower your body towards the ground, lift your right foot and bring your right knee towards your right elbow.
- Push back up to the starting position, returning your right foot to its original position.
- Repeat the movement on the other side, bringing your left knee towards your left elbow as you lower your body.
- Continue alternating sides for the desired number of repetitions.
4. Kettlebell Row
The Kettlebell Row is excellent for developing the upper back and shoulder muscles, which are crucial for shielding the ball and maintaining balance during physical challenges.
This exercise also strengthens the core and improves posture, helping soccer players maintain an upright position and better overall body control during play.
Stronger back muscles contribute to powerful, accurate long passes and shots.
Steps:
- Place a kettlebell on the floor next to a bench.
- Place your left knee and left hand on the bench for support, with your right foot firmly on the floor and your torso parallel to the ground.
- With your right hand, grab the kettlebell handle.
- Keeping your back flat and core engaged, pull the kettlebell towards your ribcage by bending your elbow and squeezing your shoulder blade.
- Slowly lower the kettlebell back to the starting position.
5. Medicine Ball Slams
Medicine Ball Slams are a dynamic exercise that boosts explosive power, which is essential for soccer players when sprinting, jumping, or making sudden changes in direction.
This full-body movement also enhances coordination and core strength.
The powerful slamming motion mimics the force exerted during kicks and throws, helping players develop stronger, more explosive movements on the field.
Steps:
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
- Raise the ball above your head, extending your arms fully.
- Engage your core and slam the ball down onto the ground in front of you as hard as you can, bending slightly at the knees and hinging at the hips.
- Catch the ball as it bounces back (if it does), or pick it up if it stays on the ground.
6. Battle Ropes
Battle Ropes provide an intense cardiovascular workout while simultaneously building upper body strength and endurance.
For soccer players, this translates to better stamina and the ability to maintain high levels of performance throughout the game.
The arm exercise for soccer players also engages the core and improves grip strength, which is beneficial for controlling the ball and fending off opponents.
Steps:
- Stand with your feet shoulder-width apart, knees slightly bent, and hold one end of a battle rope in each hand.
- Start with the ropes at your sides and your arms extended downwards.
- Quickly raise and lower one arm, then the other, in an alternating motion to create waves with the ropes.
- Keep your core engaged and maintain a steady rhythm.
7. Bench Press
The Bench Press is a staple for building chest, shoulder, and tricep strength.
For soccer players, this translates to improved upper body power, which is essential for shielding the ball, winning aerial duels, and performing powerful throw-ins.
A stronger upper body also helps in maintaining physical dominance during tackles and challenges, contributing to overall better performance on the field.
Steps:
- Lie flat on your back on a bench with your feet firmly planted on the ground.
- Grip the barbell with your hands slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly to your chest by bending your elbows, keeping your wrists straight and elbows at a 45-degree angle from your body.
- Straighten your arms and push the barbell back up to the starting position, engaging your chest and triceps.
Final Verdict
With these amazing arm workouts for soccer players, you're ready to dominate the field with strength and style.
No more weak throw-ins or losing out in physical battles.
Now get out there and show everyone what a strong, unstoppable soccer player looks like.
