Soccer Training – Sport Series
Written by Sam · Filed Under Workouts & Training 5,596 views
Soccer Training – Sports Series
Getting lots of great feedback on the sports series (check out Tennis Conditioning Workout, Baseball Exercises and Training for Volleyball) so next up to play is soccer training. It is important to note that soccer relies heavily on lower body training and endurance. During a 90 minute match soccer players are known to run as much as 12 km! Let’s take a look at the movement in soccer.
Soccer Training – Movements and Muscles Used
Running and pivoting: Like tennis agility and speed are key to your success in getting to the soccer ball and positioning your body to hit it with the most accuracy. Training with both long endurance running and short terms sprinting will help you maximize your play.
Kicking: All the muscles in your leg are also involved in kicking. Strengthening your quadriceps, hamstrings and calves are all important in kicking with maximum force.
Soccer Training – Cardio Routine
5 minute warm up with fast walking (3.8mph on treadmill)
35 minute interval training (intervals of 2 minutes at 6mph, 30s at 8.5mph)
20 minute stair climbing (or stairmaster)
5 minute cool down with light jog (5.5 mph on treadmill)
Soccer Training – Strength Training Routine
You can now download this work out here – Soccer Training (right click and save as)
All exercises 3 sets and aim for 12-14 reps with rest periods of 30-60s between sets.
Leg Press (view image)
Dumbbell Step Ups (view image)
Smith Machine Squats (view image)
Dumbbell Reverse Lunge (view image)
Barbell Deadlift (view image)
Seated Calf Raise (view image)
Calf Press on Leg Press Machine (view image)
What did you think of this workout routine? Please leave a comment on your soccer training after trying this workout routine…
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Hey Sam, do I do these both in one day right after another or on seperate days???
And, how many days a week should I do this???
Hi Nico, yes do these one after another on the same day. You can do this 3 days/week maximum separated by a day of rest between the training days.
Thanks Sam ur great!!!
So we do 2 min at 6 mph, 30 sec at 8.5, 2 min at 6 mph, 30 sec at 8.5 and so on for 35 min right??
Would just going up and down stairs do the same as a stairclimber or stair master??
Thanks in advance!!
Mario: that’s exactly right…as you get more advanced you can try decreasing the 2mins to 1 min or even 30 seconds.
Dave: Very much so…running up and down stairs is an excellent alternative especially if you can find some bleachers outside in a field.
Hey Sam, Staying with soccer workouts, I am a very competitive player in my mid-teens. My weaknesses though are quickness and agility. Could you recommend any drills using cones? Thanks!!
Hey Sam, Staying with soccer workouts, I am a very competitive player in my mid-teens. My weaknesses though are quickness and agility. Could you recommend any drills using cones? Thanks!!
You can try it as interval training with sprints for 30 seconds using cones and then jogging around the field for 2 mins. Hope that helps!
Sir,
I noticed that your soccer workout is entirely cardio and legs. Playing soccer uses more of your body than just that. What about arms, shoulder, back, chest (all body parts used for throw-ins, heading, and all the contact this none contact sport truly gets) Do you have any other additional work-outs you would recommend for an avid soccer family (mom, dad and 3 boys).
Thanks
Hi Andrea, you are absolutely right I agree with you full heartedly. This workout is very specific to lower body to help with maneuverability and agility and should be done as part of a total body workout. You can check out two of my most popular workout articles here – workouts for men & workouts for women.