Carries are the most underused exercise category in youth soccer training. They require no technical coaching beyond "walk in a straight line and don't tip over" — but they develop the functional strength that transfers directly to soccer better than almost any other movement.
The reason carries work is also the reason they're often overlooked: they're not impressive. They don't look like much. A player walking 20 meters with a sandbag on their shoulder doesn't generate the same excitement as a plyometric box jump. But the strength-endurance, core stability, and load tolerance developed in those 20 meters is precisely what keeps players physically present in the 75th minute of a match.
Five Carry Variations
Zercher Carry
Position: Bag cradled in the bend of both elbows, pressed against the chest
Primary demand
Anti-flexion core, shoulder girdle, hip stability
Soccer transfer
Highest shielding transfer of any carry. The forward pressure of the bag directly replicates a defender pressing from behind.
Technique cues
- • Elbows up — if they drop, the bag falls
- • Chest tall — the bag wants to round you forward, resist it
- • Small controlled steps — not strides, just steady locomotion
- • Breath out with each step — activates deep core automatically
Start: 15–20 lbs × 20m. Progress: add 5 lbs every 3 sessions or extend to 30–40m.
Shoulder Carry
Position: Bag draped over one shoulder, arm across the top to stabilize
Primary demand
Anti-lateral flexion, rotary stability, unilateral hip loading
Soccer transfer
The asymmetric load creates lateral forces your core must resist without tilting — mirrors change of direction under contact and aerial duel positioning.
Technique cues
- • Don't lean into the bag side — resist the pull
- • Keep hips level — don't hike the loaded side
- • Look forward, not down at the bag
- • Alternate shoulders each set to develop both sides equally
3 × 20m each shoulder. Can superset with Zercher carry for a complete carry session.
Suitcase Carry (One-Handed)
Position: Bag hanging from one hand at the side (or gripped by handles)
Primary demand
Lateral core stability, grip endurance, hip stability under asymmetric load
Soccer transfer
Grip strength and anti-lateral flexion — both relevant to winning aerial duels and maintaining body position against physical defenders.
Technique cues
- • Stand perfectly tall — the bag pulls you to one side
- • Don't bend toward or away from the bag
- • Keep the shoulder of the carrying arm depressed (don't shrug)
- • Short, controlled steps
3 × 20m each hand. Heavier than shoulder carry for same effort — use 10–15% less weight than shoulder carry.
Bear Hug Carry
Position: Both arms wrapped around the bag, hugging it to the chest
Primary demand
Anti-flexion (forward), grip, shoulder stability
Soccer transfer
Pure frontal-plane contact resistance. The closest thing to training the 'hold your position' demand when shielding.
Technique cues
- • Arms actively squeeze the bag — don't just hold it passively
- • Keep the bag high enough that you can see over it
- • Hinge slightly at the hips to find your balance point
- • Breathe through the compression
3 × 20m. This is the hardest carry on the grip and shoulder — start lighter than other carries.
Overhead Carry
Position: Bag pressed overhead with both arms extended
Primary demand
Shoulder stability, thoracic extension, full core integration
Soccer transfer
Indirect — develops shoulder stability and overhead strength relevant to aerial duels and throw-ins.
Technique cues
- • Arms fully locked out overhead — elbows straight
- • Ribs down — don't arch the lower back to compensate
- • Eyes forward, chin level
- • Very short duration initially — this is technically demanding
2 × 15m. Use significantly lighter load than other carries (50% of shoulder carry weight). Advanced only.
A 12-Minute Carry-Only Session
This can be done as a standalone session or added to the end of any strength or conditioning workout.
Carries have a paradoxical quality: the better you get at them, the more you appreciate how much they demand. A player who has spent 8 weeks on regular carry work feels it every time they hold their position against a pressing defender. That's the transfer. It works quietly, over time, and it shows up in match situations where other training doesn't reach.