Soccer demands speed, endurance, strength, and agility. Players need explosive power to sprint, change direction, and hold off opponents. One way to enhance these abilities is by training with a weighted vest.
A weighted vest adds extra resistance to your movements, making your muscles work harder. Over time, this builds strength, speed, and stamina—all crucial for soccer performance. However, you must train smart. Using a weighted vest incorrectly can lead to injury or reduced mobility.
In this guide, we’ll break down the benefits of weighted vest workouts, the best exercises, and how to use them safely.
Lactic Acid in Soccer: What It Is and How to Manage It
Why Use a Weighted Vest for Soccer Training?
A weighted vest isn’t just about making exercises harder. It mimics real-game situations where you need to resist physical pressure, stay balanced, and maintain speed.
Key Benefits for Soccer Players:
- ✅ Increased Strength – Your legs, core, and upper body become stronger, helping with tackles and duels.
- ✅ Improved Speed – Running with added resistance makes unweighted sprints feel easier.
- ✅ Better Endurance – Training under extra load helps you maintain high energy levels longer.
- ✅ Enhanced Agility – Your ability to cut, turn, and change direction becomes sharper.
- ✅ Greater Stability – Added weight forces your body to balance, improving coordination.
However, wearing too much weight or using poor form can cause problems. Let’s explore the right way to train.
How Heavy Should Your Weighted Vest Be?
More weight doesn’t always mean better results. In soccer, agility and speed are priorities, so you don’t want to move too slowly with a vest.
General Guidelines for Weight Selection:
- ⚽ Beginners: Start with 2-5% of your body weight.
- ⚽ Intermediate: Use 5-10% of your body weight.
- ⚽ Advanced: Train with 10-15%, but only for specific drills.
A lighter vest (4-6 lbs) is best for sprinting and agility drills. A heavier vest (8-12 lbs) works well for strength training and bodyweight exercises.
The Best Weighted Vest Workouts for Soccer Players
1. Sprint Training
Speed wins games. Weighted sprints make your legs work harder, leading to faster acceleration on the field.
Drill: Weighted Sled Sprints
- 🏃♂️ Wear a light vest (4-6 lbs).
- 🏃♂️ Sprint 20-30 meters at 90% effort.
- 🏃♂️ Rest for 45 seconds, then repeat 6-8 times.
- 🏃♂️ Remove the vest and sprint again.
Training with resistance makes unweighted sprints feel effortless, helping you reach top speed faster.
2. Agility Drills
Quick lateral movement is key in soccer. A weighted vest improves balance and forces your body to stabilize.
Drill: Cone Shuffle
- ⚡ Set up 6 cones in a straight line, 3 feet apart.
- ⚡ Wear a 5-8 lb vest and shuffle through the cones as fast as possible.
- ⚡ Perform 3-4 sets of 30 seconds.
- ⚡ Remove the vest and repeat.
The added weight makes your muscles work harder, improving quick direction changes.
3. Strength Training
Soccer requires full-body strength. A weighted vest boosts leg, core, and upper body power without limiting movement.
Key Strength Exercises:
- 🔹 Bulgarian Split Squats – Builds leg strength for explosive movements.
- 🔹 Lunges – Enhances balance and power.
- 🔹 Push-Ups – Strengthens the upper body for shielding and aerial duels.
- 🔹 Plank Holds – Improves core stability for better body control.
Perform 3 sets of 8-12 reps for each exercise. The added resistance makes bodyweight exercises more challenging and effective.
4. Jump Training (Plyometrics)
Jumping ability is crucial for headers and explosive movements. A weighted vest increases leg power and explosiveness.
Drill: Weighted Box Jumps
- 🦵 Wear a 4-8 lb vest.
- 🦵 Jump onto a 20-24 inch box with explosive force.
- 🦵 Land softly and reset.
- 🦵 Perform 3 sets of 6 reps.
After training with the vest, jumping without weight feels easier, giving you an edge in aerial duels.
The Role of Soy in Soccer Players’ Nutrition
5. Endurance Training
A soccer match lasts 90 minutes, so endurance matters. A weighted vest builds stamina while forcing you to maintain good form under fatigue.
Drill: Weighted Jogging Intervals
- 🏃♂️ Wear a 5-8 lb vest.
- 🏃♂️ Jog for 2 minutes, then sprint for 30 seconds.
- 🏃♂️ Repeat for 20-25 minutes.
- 🏃♂️ Remove the vest and jog for 5 more minutes.
Training like this conditions your body to handle long periods of high-intensity movement.
Common Mistakes to Avoid
- ❌ Using Too Much Weight – Heavy vests slow you down and reduce agility. Stick to light to moderate resistance.
- ❌ Wearing It Too Long – Overuse can cause joint stress. Use it for specific drills, not entire sessions.
- ❌ Bad Running Form – If you feel slow or unbalanced, reduce the weight.
- ❌ Skipping Recovery – Training harder means you need more recovery time to prevent injuries.
A weighted vest is a tool, not a shortcut. Use it correctly, and it will enhance your soccer performance.
How to Track Your Progress
Training with a weighted vest should show clear improvements over time. Here’s how to measure progress:
- 📊 Sprint Times – Time yourself over 20-30 meters with and without the vest.
- 📊 Jump Height – Record your vertical jump before and after weighted training.
- 📊 Strength Gains – Track reps and weights for bodyweight exercises.
- 📊 Endurance Levels – Notice how much longer you can maintain high effort.
Seeing measurable improvements keeps you motivated and helps you adjust training intensity.
Final Thoughts
Weighted vest training is a powerful way to improve strength, speed, agility, and endurance for soccer. However, it must be used correctly to avoid negative effects.
To get the best results:- ✅ Choose the right weight (start light and progress gradually).
- ✅ Use it for specific drills (sprints, agility, strength, and endurance).
- ✅ Maintain proper form (never sacrifice technique for added resistance).
- ✅ Listen to your body (if you feel slow or tired, reduce intensity).
By incorporating these workouts into your routine, you’ll build explosive power, quicker movements, and better overall conditioning. Try it out, track your results, and dominate the pitch!
The Exciting World of Tennis: A Sport for All
Keep the conversation going! Follow Soccer Wizdom on Twitter, Instagram, TikTok and Youtube for more soccer insights and updates.