Everything is linked in the human body; so we need to train our upper bodies the same way we do our legs. This strength not only benefits you when it comes to winning tackles and muscling opponents, but it also improves your acceleration and jumping ability.

High-rep training can be a useful tool on the days we use bodyweight exercises. For example, I’ll have the players perform three sets of Push-Ups to failure. But on a true upper body day, I work up to five one-rep maxes in lifts like the Bench Press, Weighted Chin-Ups or Weighted Dips.

Mark Williams is the founder and owner of Williams Soccer Performance Systems, where he has trained some of the world’s best soccer players.

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