EXERCISES FOR DEVELOPING POWER IN THE UPPER-BODY

For an outfield soccer player, improving performance in jump and sprint-related actions are a top priority.
For many coaches therefore, developing explosive power in the lower, rather than the upper-body may be
the main objective. However, the goal is to establish whole-body explosive power, and coaches should

therefore incorporate exercises targeting the upper-body in the power training program as well.

In the section below, we present a few exercises for developing upper-body power, and describe ways in
which you can integrate technical work into each activity. Performing 2 to 3 sets of one of the following
exercise in every power training routine should suffice.

The Clap Push-up

Level: Low

Description: The clap push-up is similar to the standard push-up exercise described in detail in Chapter 6.
However, at the bottom of the movement, the player must push off with enough force enabling them to
clap their hands and put them back in place before returning to the starting position (Figure 7.14a and
7.14b)

a) b)
Figure 7.14

Sample Exercise: Clap Push-up with Two- Touch Passing

Directions and Coaching Points: Divide your players into groups of two with one ball for each pair.
Have them stand approximately 10 yards apart. Instruct them to pass back and forth between each other
(they must take 2 touches). After 90 seconds, all players perform a set of 6 to 8 clap push-ups. When
completed, have them return to passing for another 90 seconds, after which, they perform a second set of
clap push-ups. Continue this cycle for the desired amount of sets.

Variation: You can vary the passing component of the exercise by i) having the players control with the
right then pass with the left (and vice versa); ii) control with the outside of the foot and pass with the
same foot; or iii) one-touch passing.