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.[ad#ad-2]
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)
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…