Body-to-Body Strength Holds
Strength & Power
Legend
- player
- parent
- ball
- turn and dribble
How it works
Hold a body-to-body position against a pressing parent for 5 seconds, building the shoulder strength and trunk stability needed to win physical duels.
What you need
- soccer ball
Your focus
Physical battles in soccer require upper body strength to shield, hold off challenges, and win 50/50s. Training the holding position against a real person develops the specific muscle patterns and core stability used in match contact.
Player holds a soccer ball at waist height. Parent presses from behind, trying to push the player off balance.
Player uses arm strength, core, and bent knees to hold position for 5 seconds.
Then player attempts to turn away and dribble, parent resists.
8 holding reps (5 seconds each), then 8 turning reps.
Rest 60 seconds between sets. Do 3 full sets.
Goal
You've got it when you hold position for 5 full seconds without losing balance or dropping the ball, 6 of 8 reps.
Helpful cues
- Wide stance, more base equals more stability
- Core tight the whole time, don't go limp
- Use your elbow as a reference, not a weapon
Adjust the challenge
Make it easier
Strip it back
Parent uses light pressure only.
UpLVL it
Add the next challenge
Parent varies pressure direction, front, side, diagonal.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.