Why Should U15 Players Strengthen their Upper Body?

Upper body training for U15-U17 players: Good or bad idea?

It's definitely a good idea, but only if there is enough time in the training schedule to prioritize it. The overall training volume needs to be substantial before dedicating time to this specific type of work.

What are the benefits for this age group?
The benefits are numerous, ranging from injury prevention to improved ball shielding in challenges and balance during shooting. Focusing solely on the lower body would be a mistake. Today’s soccer players need to think holistically and learn how to effectively use their upper body. Additionally, upper body training enhances explosiveness, coordination, helps you control breathing, and improves pelvic alignment. These improvements contribute significantly to the player’s future development. On top of that, there’s an undeniable aesthetic benefit, which players appreciate and enjoy. For this reason, I take photos at the start, middle, and end of the season to showcase their progress and give meaning to the work we’ve done. At this age, the physical transformation is often dramatic, making it highly motivating. This increased confidence in their body, and by extension in themselves, also has a significant and positive effect on their mental well-being.

Are there pitfalls to avoid?

Never neglect strengthening the back. In the amateur environment, players often focus on push-ups and core exercises but fail to include lumbar strengthening. This imbalance can increase the risk of lower back pain over time.

“Shielding the ball, balance during shooting…” 

What’s the difference between amateur players and those in academies?

The exercises and their frequency should match the training environment, considering factors like training load, equipment availability, supervision, and the quality of coaching. For amateur players, it’s better to do too little than too much.

What’s the ideal approach in terms of content ?

For U15 players, I recommend starting with fun strength exercises, core training, and circuit training. The progression should be gradual and aligned with the player’s peak height velocity, which can be assessed two or three times a season based on height and weight indicators. Before the player reaches this peak, stick to bodyweight exercises, with 2-3 sessions per week. After the peak, you can introduce weight training, such as rows or bench presses, with no more than six repetitions per set. Alternate these sessions with bodyweight exercises to maintain balance.

Is the approach different across countries ?

Some countries in Europe still believe that off-field training isn’t valuable, but the opposite is true—it’s highly transferable to on-field performance. The British and Americans have a long-standing culture of focusing on off-field strength work, while the Spaniards and Portuguese have emphasized integrated training for years. Physical preparation is a constantly evolving field. Anglo-Saxon countries tend to train the athlete first and the player second, whereas others take the opposite approach. These are simply different ways of structuring a player’s development and, ultimately, their game. One thing is certain: the U15-U17 age group is a crucial period to get this right.