If you look at most soccer players, you will see lean, strong athletes. Why? Soccer players are constantly on the move, so they have to be strong and light on their feet.
Soccer players don't need to perform max effort lifts that build maximal strength and size. Instead, they should focus on developing full-body strength, improving single-leg stability and improving overall coordination. (See how Abby Wambach trains.)
The exercises below will help prevent lower-body injuries and improve speed and power on the field.
Reverse to Forward Lunge
From a standing position, hold kettlebell against chest just under chin; step backward into Reverse Lunge
Drive through heel of front foot to rise out of Lunge and immediately bring back leg forward to step into a Forward Lunge
Repeat with opposite leg
Dumbbell Step-Up to Knee Drive
Stand holding dumbbells at sides with knee-high plyo box in front
Step onto box with right leg, straighten leg and simultaneously drive left knee up