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Soccer Training – Sport Series

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Written by Sam · Filed Under Workouts & Training  10,173 views

Soccer Training

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

Download Workout:
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)

Supplements I recommend to help you with your soccer training:
 

Muscle toning, recovery and growth:

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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Comments

  • Nico

    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???

    • http://weightlossandtraining.com/ Sam

      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.

  • Nico

    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???

    • http://weightlossandtraining.com Sam

      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.

  • Nico

    Thanks Sam ur great!!!

  • Nico

    Thanks Sam ur great!!!

  • Mario

    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??

  • Mario

    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??

  • Dave

    Would just going up and down stairs do the same as a stairclimber or stair master??
    Thanks in advance!!

    • http://weightlossandtraining.com/ Sam

      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.

  • Dave

    Would just going up and down stairs do the same as a stairclimber or stair master??
    Thanks in advance!!

    • http://weightlossandtraining.com Sam

      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.

  • Mark

    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!!

  • Mark

    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!!

  • Austin

    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!!

    • http://weightlossandtraining.com/ Sam

      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!

  • Austin

    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!!

    • http://weightlossandtraining.com Sam

      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!

  • Andrea

    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

    • http://weightlossandtraining.com/ Sam

      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.

  • Andrea

    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

    • http://weightlossandtraining.com Sam

      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.

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