Understanding Accommodating Resistance in Soccer Training

While traditional weight training relies on static loads (plates or dumbbells), accommodating resistance adapts throughout the range of motion (ROM), challenging athletes where they are strongest, and supporting them where they are weakest. In a sport where power, rate of force development (RFD), and change of direction ability can dictate outcomes, understanding and applying accommodating resistance is another tool in the toolbox!

Accommodating resistance refers to adding variable resistance to an exercise, so the total load changes throughout the movement. This often comes in the form of bands or chains attached to barbells or machines.

The idea is simple: in most lifts (like squats or presses), athletes are mechanically weaker at certain points and stronger at others. For example, in a back squat, you’re typically weakest at the bottom (deep squat position) and strongest near the top (lockout). Traditional weights do not account for this variance. Accommodating resistance does.

By matching the resistance to the athlete’s strength curve, accommodating resistance allows for constant muscular tension, better motor unit recruitment, and greater force output—particularly during the concentric phase (acceleration or lifting portion of a movement).

There are different variations used in accommodating resistance such as the use of bands and chains.

Resistance Bands

• How they work: Elastic bands stretch and increase resistance as the movement progresses. For example, during a deadlift, the band tension is minimal at the floor but increases as you stand tall.

• Applications: Great for squats, deadlifts, presses, and Olympic lift variations and kettlebells.

• Benefits: Encourages explosive concentric effort; helps with bar speed and control; teaches athletes to accelerate through the full ROM.

  
  

Chains

• How they work: Chains are attached to the ends of a barbell, and as the athlete lifts, more chain is lifted off the ground, increasing total load. As the athlete lowers, the chain deloads back onto the ground.

• Applications: Ideal for squats, bench presses, and trap bar lifts.

• Benefits: Smooth load increase; trains stability due to shifting chain weight; great for teaching control during transitions between eccentric and concentric phases.

At Ground Force, when we look to develop explosive lower-body power in soccer players—particularly during the off-season or max strength blocks—we introduce bands or chains in movements such as:

• Trap Bar Deadlift with Bands

• KB Swings with Bands

• Band-Resisted Bulgarian Split Squats

• Push Press with Bands

We typically program accommodating resistance in low volume, high intensity blocks, often between 2–6 reps, with 2–3 sets per movement. Rest intervals remain longer (2–3 min) to ensure full recovery and maximal output.

Progression Strategy: For youth and intermediate athletes, we gradually expose them to bands before chains due to smoother tension curves. We also monitor bar velocity to ensure concentric intent is preserved.

Accommodating resistance demands aggressive acceleration during the concentric phase. This develops the neuromuscular system to recruit motor units faster, critical for first-step quickness and reactive sprinting.

By overloading the top end of the ROM, where many athletes are naturally stronger, we prevent deceleration near lockout, leading to higher overall force production.

While accommodating resistance focuses on the concentric action, the eccentric phase (especially when controlling bands or chains) forces athletes to stabilize under dynamic tension—crucial for injury prevention in hamstrings and knees.

Movements like cutting, sprinting, and kicking rely on explosive triple extension. Accommodating resistance supports this by teaching the nervous system to drive through resistance, much like overcoming inertia in a game.

Variable resistance keeps muscles engaged throughout the movement, maximizing high-threshold motor unit activation. This results in superior strength and power adaptations over time.

This method is not a gimmick Or the newer thing on YouTube, It’s a tool—a highly effective one when used with intent and progression. At Ground Force and through our Perform First App, we integrate this type of loading to elevate the standard of soccer-specific strength and conditioning.

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