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Workouts for Soccer

Workouts for Soccer Athletes and Teams

Performance Enhancement

Soccer workouts should be designed around enhancing performance and analysis of the soccer athlete. Soccer workouts need to include power development which should include strengthening exercises. Soccer athletes are mainly single leg athletes. This means that training should resemble these movements.

Lower Body Strengthening Exercises

  1. Lateral Step Ups
  2. Single Leg Romanian Deadlifts
  3. Single Leg Gluteal Bridges
  4. Walking Lunges

Core Strengthening Exercises

  1. Plank Circuit (Side- 20 secs, Middle- 40 secs, 20 secs)
  2. Antirotations
  3. Supermans

Upper Body Strengthening Exercises

  1. Arnold Press
  2. Pull Ups
  3. Single Arm Dumb bell Row
  4. Push Ups or Inch Worms

 

Injury Prevention

Injury Prevention in soccer relates to lower body sprains, strains, and fractures. ACL and knee ligament tears are an issue and increasing by the year.

  1. Preseason Conditioning
  2. Single Leg Balance and Strengthening Exercises
  3. Hip and Core Stability and Strengthening

Recovery

The athlete and team that recovers faster performs better.

  1. Getting 8-10 Hours of Sleep
  2. Eating foods that decrease inflammation and increase protein synthesis
  3. Effectively Managing Stress

Top Speed and Agility Drills for Soccer Athletes

First we must break down what soccer athletes do in competition and evaluate these movements to create speed and agility for soccer athletes. Soccer athletes have long bouts of submaximal running followed by quick reactive lateral and multidirectional footwork, deceleration drills to help the athletes stop quickly, as well as sprinting and value of teaching angles. These speed and agility drills for soccer must be designed to fit these needs.

Needs of the Soccer Athlete

  1. Multidirectional Agility and Reaction
  2. Footwork (quick feet and frequency)
  3. Interval Energy System Training

Top 3 Speed and Agility for Soccer Athletes

Multidirectional Agility and Reaction

Quick feet drills with reaction and deceleration

Interval Sprinting

Sprint Repeats

It’s important to note the athlete wants to move up to these numbers. Sprinting as fast as the athlete can is the most important in this drill. The athlete might can only do 2 sprints on the first try but working up to 10 at the end of the 10th week is the goal.

100 meters x 10 (work up to 10 by adding 1 every week) : 30-45 sec rest

80 meters x 10 (work up to 10 by starting at 1 and adding 1 every week) : 30-45 sec rest

60 meters x 10 (work up to 10 by starting at 1 and adding 1 every week) : 30-45 sec rest

40 meters x 10 (work up to 10 by starting at 1 and adding 1 every week) : 30-45 sec rest

20 meters x 10 (work up to 10 by starting at 1 and adding 1 every week) : 30-45 sec rest

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