Soccer Scholarship Blueprint: Strength and Conditioning for High School Girls

Consider this guide your playbook for leveling up your game, inside and out. Follow these steps, and you'll be ready to catch the eye of college coaches and maybe even enjoy the process a bit along the way.

Step 1: Build a Solid Foundation

Before you start dreaming of the fancy footwork that’ll get you noticed, it’s important to build your strength from the ground up—literally. You need a strong foundation if you’re going to kick, sprint, and tackle your way to a scholarship. So, start by mastering some basics. Think of it like baking a cake: you need a solid base before you add all the fancy decorations (aka your sick soccer skills).

Here are some fundamental exercises you should be doing:

Squats and Lunges
These exercises are like the bread and butter of strength training—or if you prefer, the mac and cheese of your workouts. They target your legs and glutes, giving you the power to sprint, jump, and kick. Focus on quality over quantity; doing a perfect set of 8 squats is better than doing 20 sloppy ones.
Core Stability Exercises
If you think your core is just for looking good in crop tops, think again. A strong core helps you balance, change direction quickly, and avoid injuries. Exercises like planks and dead bugs are a great start. No, seriously, "dead bugs" are a real exercise, and they’re about as graceful as they sound.
Hip Hinge Movements
Ever heard of deadlifts? They’re not just for bodybuilders. Mastering this move will give you strong hamstrings and glutes (so you can stop relying solely on adrenaline when you chase down an opponent). Think of it as training to be the superhero your team needs.

Aim for 2-3 strength-training sessions a week, focusing on 8-12 repetitions of each exercise. Perfect form matters more than how much weight you're lifting—so start light, then flex those muscles once you’ve got it down.

Step 2: Develop Explosive Power

Once you’ve got that solid foundation, it’s time to work on power. Soccer isn’t just about moving—it's about moving FAST. We’re talking about leaving the defenders looking like they’re stuck in molasses. Explosive power will help you sprint, jump, and change direction quickly (like when you need to dodge that stray dog that ran onto the field mid-game).

Plyometric Drills
This is a fancy way of saying "jump training." Add some box jumps, single-leg hops, and lateral bounds to your workout. It’ll help you develop that "spring" in your step that coaches love to see. Just make sure the box you’re jumping on is sturdy—nothing ruins a workout like accidentally knocking over a bench in the gym.
Olympic Lifting Variations
If you’re ready to go full beast mode, learn some Olympic-style lifts, like the power clean or push press. Start with light weights to nail down the technique—otherwise, you risk looking like you’re trying to wrestle a particularly uncooperative bag of groceries.
Sprint Training
You know that feeling when you realize you’re late for the bus? That’s the kind of urgency you need in sprint training. Practice short bursts of speed (10-30 meters) with plenty of rest in between. Gradually add more sprints as your endurance improves, but don’t forget to breathe!

Include two power-focused workouts per week, with at least 48 hours of recovery in between. Because let’s be honest, no one likes to train with sore legs—especially when you’re trying to ace your TikTok dance challenge later.

Step 3: Boost Your Endurance

If you want to impress college coaches, you’ve got to be ready to hustle for a full 90 minutes (and potentially even more if they decide to make the game feel like it’s going on forever). That means you need to build some serious endurance. So yes, that might involve some running, but don’t worry—we’re not sending you on an endless marathon.

Aerobic Conditioning
Do some longer, steady runs to build up your stamina. Think of these as the Netflix binge-watching sessions of your training: low-key and chill. Do a 30-45 minute jog once or twice a week. You don’t have to run like you’re being chased by zombies; just keep a steady pace that lets you chat with a friend or, you know, sing along to your playlist (badly).
Anaerobic Conditioning
This is where it gets spicy. Incorporate High-Intensity Interval Training (HIIT). For example, sprint for 30 seconds, then rest for a minute. Repeat 8-10 times, and voila—you’re building that burst power that’ll help you chase down loose balls on the field.
Soccer-Specific Drills
Let’s make it fun—set up some drills that mirror game situations. You could do a sprint-dribble-shoot circuit, for example. That way, you’re getting fit while working on your skills, and you’re much less likely to get bored and start daydreaming about post-practice snacks.

Stick with it, and you'll not only be prepared to play a full match but you’ll also show coaches that you’re ready for double overtime—no problem.

Step 4: Prevent Injuries Like a Pro

The last thing you want is to be sidelined because of an injury. So make sure you’re taking care of your body with some basic injury prevention techniques. Think of it as doing your homework before a big exam (except in this case, the "exam" is your legs not giving out mid-tournament).

Mobility Drills
Stretching isn’t just for yogis. Keep those muscles loose and limber by incorporating foam rolling and dynamic stretching. Target your hips, hamstrings, and ankles—they’re the VIPs of soccer performance.
Prehab Exercises
You know those weird-looking exercises you sometimes see people doing with resistance bands? Yeah, you need those too. Think clamshells and side leg raises to strengthen your stabilizer muscles. They may not look cool, but you’ll be thanking them when they help you avoid a nasty knee injury.
Rest and Recovery
Sleep is your secret weapon—get at least 7-8 hours a night. Yes, that means no late-night TikTok scrolling! Add active recovery days, where you do light exercise (like a walk or a swim), and throw in some foam rolling or massage gun sessions for good measure.

Step 5: Fuel Your Training

You can’t play your best if you’re running on empty. It’s like trying to drive a car with no gas—it’s not happening. So let’s make sure you’re fueling up right.

Protein Power
Make sure you’re getting enough protein to help those muscles recover. Aim for about 1.2 to 1.6 grams per kilogram of body weight. Translation? Make sure there’s some protein in every meal. It can be chicken, tofu, or even a protein shake (especially if it’s chocolate-flavored, because… yum).
Carb Up for Energy
Carbs are your friend—especially when you’re training hard. Include whole grains, fruits, and veggies throughout your day, and don’t be afraid to have some quick carbs like a banana before practice. You’ve got to keep that energy up if you want to be the Energizer Bunny on the field.
Hydration is Key
Water, water, and more water. Staying hydrated will help you perform better and recover faster. Add a pinch of sea salt or drink a sports beverage if you’ve been sweating a lot, especially on those hot summer days.

Step 6: Get Noticed by Coaches

Training hard is great, but you also need to be on the radar of college coaches. It’s like trying to win a popularity contest without ever being seen—kind of tricky, right?

Create a Killer Highlight Video
This is like your soccer résumé. Keep it around 3-5 minutes, and make sure to show a variety of skills: dribbling, passing, shooting, and defending. Think of it like a trailer for a blockbuster movie—you want to show off all your best moments.
Go to Camps and Showcases
Research the camps where your dream schools will be scouting. Once you’re there, show up ready to impress. Don’t be shy—introduce yourself to the coaches. They want to meet players who are enthusiastic about their program.
Email Coaches
If you want to get noticed, you’ve got to put yourself out there. Send an email to the coaches you’re interested in, and don’t forget to include your highlight video and athletic résumé. Keep it short and sweet, but show them why you’d be a great fit for their team.

Step 7: Commit to a Growth Mindset

Finally, keep in mind that the path to earning a scholarship is a journey. It’s going to have ups and downs (and sometimes it’ll feel like the downs are way longer). But you’ve got to stay committed, keep improving, and enjoy the ride.

Set Mini Goals
Instead of just focusing on that scholarship, set smaller, achievable goals. Maybe it’s getting your mile time down by 10 seconds, or learning how to do a perfect power clean. Small wins add up.
Embrace Challenges
If a practice or workout feels hard, that means you’re growing. Think of tough training sessions as adding another tool to your toolbox—or another episode to your binge-watching marathon. It’s all part of the process.
Surround Yourself With Positivity
Your friends, teammates, and coaches should lift you up, not bring you down. Find people who support your goals, who will cheer for you when you succeed and help you up when you stumble.

Summary:

Earning a college soccer scholarship requires a strategic approach to strength and conditioning. Start with foundational exercises like squats, lunges, and core work to build strength. Develop explosive power through plyometrics, sprint training, and Olympic lifts. Enhance endurance with aerobic conditioning and high-intensity interval training. Prevent injuries by incorporating mobility drills, prehab exercises, and prioritizing recovery. Proper nutrition, including protein and carbs, supports training. To get noticed by coaches, create a highlight video, attend showcases, and reach out to college programs. Finally, commit to a growth mindset, setting achievable goals and embracing challenges on the path to success.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.