Soccer Strength and Conditioning Coaches

Strength and Conditioning programs for Soccer Players


Your Soccer Strength and Conditioning Coach

Our strength training philosophy is to build a strong foundation to be injury free and ready to play, train and compete. We focus on mobility, stability, agility, balance and coordination alongside improving strength, speed and power.

Effective Strength and Conditioning for Soccer Players

Soccer is one of the most popular sports in the world. It’s a high-intensity sport that requires both aerobic and anaerobic training. Athletes must have appropriate speed, agility, strength, and power to meet the physical and mental demands.  High-intensity interval training, small-sided games, repeated sprints, guided speed and agility drills, and strength and power-based gym routines are the greatest ways to develop them. Strength and conditioning coaches must collaborate with soccer coaches to ensure adherence to a well-structured and effective program, and help soccer players improve the following skills: 

  • Aerobic and anaerobic conditioning
  • Speed 
  • Agility
  • Strength
  • Power
  • Technical and Tactical Skills


Soccer Strength and Conditioning Program

Soccer workouts should be as much a part of your soccer preparation as ball skills and tactical knowledge, whether you desire to play for your neighbourhood team on the park or in the top professional divisions. To be successful, soccer players must develop and maintain a high level of athleticism in addition to the technical and tactical skills required.

Strength and Conditioning for Increased Strength

Soccer is a very fast-paced game that requires the use of strength for a period of 1.5 hours. Soccer entails kicking, sprinting, tackling, throwing, and jumping, among other forceful motions. Sprinting ability, as well as jumping height and distance, have all been demonstrated to have a favorable correlation with soccer performance. Because of the great need for discipline, the preparation phase during strength and conditioning training is critical in preventing injuries and increasing motor skills.

Strength and Conditioning for Speed

Although sprinting speed is vital, soccer is just not a track competition. It’s not a linear game, and professional soccer players must be adept on their feet as well as have explosive speed. Soccer performance can be defined by acceleration and quick change of direction (COD). The sport relies heavily on lateral speed. The basic concept behind pre-season soccer speed preparation is to increase muscular activation in order to react fast to ball or opponent movements. Injury is prevented and agility and change of direction are improved by training in this area.

Strength and Conditioning for Flexibility

Flexibility aids performance, posture, efficient movement, avoids improper body alignment, maintains proper muscle length and balance, and reduces injury risk. In soccer, mobility is dictated by lower body internal-external rotation, which places the body in certain kinetic chain movements. Notably in soccer, where you must pass, shoot, and dribble during plays. Run Ready strength and conditioning coaches can help soccer athletes maintain a good  v stretching program that utilises all  muscles vital to playing soccer.  Stretching properly assists players to maintain muscle strength and endurance while also coping with the physical stress of repeated training and playing sessions.

Strength and Conditioning for Endurance

Soccer is an endurance sport. Players that can sustain a high degree of agility, flexibility, strength, and speed for 90 minutes (or longer) will usually have a competitive advantage. To keep up with incredibly agile opponents, you’ll need a lot of stamina and endurance. Muscle endurance from strength and conditioning programs allow you to execute things for extended periods of time before becoming fatigued. The body improves its ability to make ATP through aerobic metabolism as a result of endurance exercise. The cardiorespiratory and aerobic energy systems improve their efficiency in supplying oxygen to exercising muscles and converting carbs and fat to energy. Longer amounts of time can help you get the most out of yourself if you have high endurance.

Strength in Soccer

Our Strength And Conditioning Philosophy

Our strength training philosophy is to build a strong foundation to be
injury free and ready to play, train and compete. We focus on mobility,
stability, agility, balance and coordination alongside improving strength,
speed and power.
Our teen strength program focuses on building a strong and robust body
with age appropriate exercise prescription. Balance, coordination and
sound landing competencies are key focuses of this program
We aim to educate our clients on the importance of regular and
consistent strength training, and what a good strength training session
looks like.
We have the expertise to prescribe for the individual and their goals and

Train With A Qualified Strength And Conditioning Trainer


All staff have been qualified through ASCA (Australian Strength & Conditioning Association)

Our Strength and Conditioning Coaches

Nick Bowden

Nick Bowden

Exercise Science Graduate Degree, Level 2 ASCA, Level 4 IAAF Athletics Coach

Jo Bowden strength and conditioning coach melbourne

Jo Bowden

Exercise Science Graduate Degree, Level 1 ASCA, Level 2 Aths Coach with Athletics Australia

Run Ready coach -.Luke Hall

Luke Hall

Exercise Science Graduate Degree, Level 2 ASCA, currently completing a Masters of High Performance

Run Ready coach - Aiden Harvey

Aiden Harvey

ASCA Level 1, currently completing Exercise Science degree

Strength and conditioning, s and c melbourne

Things To Consider In Strength and Conditioning


Regular strength or resistance training is beneficial to people of all ages and fitness levels because it helps to counteract the natural loss of lean muscle mass that occurs as we age. When strength training regimens, particularly soccer weight training, are employed on young players, they might cause catastrophic injury. That isn’t to argue that children shouldn’t engage in strength training. They can and should do so as long as it is age-appropriate. Run Ready Melbourne ensures that all strength and conditioning programs are designed with taking age into consideration. 


 While men may outperform women in strength and speed sports, women have a biological advantage in endurance sports because they rely on aerobic metabolism more than men. This allows women to keep a constant state workload for considerably longer than men, to resist fatigue better than males, and to recover faster between sets than men. Women generate Estrogen, which improves the muscles’ capacity to turn glucose into fuel, while men boost their Testosterone levels, encouraging strength and muscle growth. Women tend to demonstrate bigger gains in hypertrophy (upper body strength) than males as a result of these physiological variances.

In- Season and Off-Season Period

In-season strength and conditioning training differs from pre-season strength and conditioning training. After the off-season recovery time, pre-season is when you build up a reservoir of athleticism. Strength, speed, power, and endurance should all be included. The specific strength and conditioning program will be determined by the length of the pre-season preparation. The amount of strength training you do during the season will be determined by your playing schedule. During the off-season, sport scientists and Run Ready strength coaches focus on fatigue and load management, as we need to control how much overall volume an athlete takes on during the training week. Exercises should be performed in the order that they are most exhausting, explosive, and technically demanding.

Exercise Physiology

Exercise physiologists evaluate, plan, and implement exercise programmes for chronic diseases and injuries such as cardiovascular disease, diabetes, osteoporosis, depression, cancer, and arthritis, as well as assisting in the restoration of full physical function, health, and wellness.

The study of the body’s reactions to physical exertion is known as exercise physiology. Changes in metabolism and physiology in various parts of the body, such as the heart, lungs, and muscles, as well as structural changes in cells, are all part of these responses.

Exercise Science

Sports science may be traced all the way back to ancient Greece. Galen, a well-known ancient Greek physician, wrote 87 books about how to enhance one’s health (diet), cardiovascular fitness, and physical strength. The application of scientific knowledge to sports activities is known as sport science. In preparation for events and competitions, sport science attempts to help athletes enhance their performance and endurance while lowering the chance of injury.

It’s used to help athletes, the elderly, and everyone in between determine their strengths and weaknesses so that a training programme may be personalised to them.

Sports scientists keep athletes up to date on the newest training regimens, testing, and preparation. Sports science is at the centre of our strength and conditioning programs for all sports, not just cricket. 

Tailored Soccer Resistance Programs

Our programs are made specifically to the sport, but also to the athlete and their goals, weaknesses, strengths and limitations. 

Soccer players must develop and maintain a high degree of aerobic and anaerobic conditioning, speed, agility, strength, and power, in addition to the requisite technical and tactical ability. You must be able to sprint, explode to the ball, change direction, and work at a high rate for an extended period of time.

True, soccer requires a lot more than just being able to run a lot and have a lot of endurance. To be a great player, you must be strategic and know where to maneuver. However, I believe we can all agree that stamina is a key skill that any soccer player should work on. Adopting a decent stamina workout for soccer players will aid in the development of your endurance and fine-tuning of your skills. This rigorous game conditioning program emphasizes aerobic activities like jogging and running at various speeds. High-intensity sprints, kicks, and jumps should be included in effective endurance and stamina training. When the game gets tough, you'll be able to tap into your reserves of energy and give it your all.

You want a solid workout that targets your muscles without being too strenuous. Your workout should last no longer than 45 minutes. If you follow the right routine, you can get a solid workout in 15 minutes.

Strengthening supporting muscles, evening out muscle imbalances, increasing mobility, correcting posture, stabilizing joints, learning new range of motion, improving coordination and peripheral abilities, and so much more are all possible with proper strength and conditioning. Whether you're an amateur or a pro, Run Ready Melbourne develops age- and skill-appropriate strength and conditioning programs for soccer players.

Strength and conditioning training consists of muscle-strengthening exercises that assist maintain or improve muscular mass, strength, and power, all of which are important for bone, joint, and muscle health as we become older. When you practice strength, weight, or resistance training, your body wants more energy in proportion to the amount of energy you exert. Resistance or strengthening training keeps your metabolism functioning for much longer after you exercise than an aerobic workout, allowing you to burn calories and keep them off! Depending on how much energy you put into the workout, you can amp up the result.

Soccer's nature necessitates quick stops, hard angle runs, and cutting, as well as strong motions with repeated changes of direction. To support these efforts, we must increase our muscle strength. Working on general strength conditioning such as core stability, squats, and other exercises over the offseason and early preseason is an highly recommended by strength and conditioning coaches at Run Ready Melbourne.

Soccer is a total-body activity, and a soccer player's body must work together as a unit. When running, the upper body is very crucial. To strengthen your total skill set, you'll need to include upper-body strength training in your strength and conditioning routine. To have the optimal strength required for soccer players, you must have powerful biceps, triceps, and shoulders. When collecting or protecting the ball, you'll need a strong upper body to maintain your posture and balance. Run Ready Melbourne is equipped to help you build your upper body strength for optimal performance on the field.