Athletic Recruiting

Simple Soccer Workouts to Keep You Ahead of Your Competition


Soccer is a physically demanding sport that requires you to constantly be in top shape. An average soccer play can run anywhere from 6-8 miles each game, are you in shape?

Below you will find some simple workouts that will help you stay in soccer shape and keep you ahead of your competition.

Core Workouts

– Every initial movement starts from the core; it provides the rest of the body with stability

-What are the physical benefits?

  • Reduced risk of injury- a well trained core can help percent many common injuries
  • Effective Energy Distribution – More power can be generated from other muscle groups with a stable core
  • Improved Running Performance – Speed and efficiency can result from good core stability
  • Better Posture: Stronger core muscles will help to maintain good posture and prevent back pain
  • Improved Balance – Good core stability will help you to stay on your feet through your soccer game
  • Examples to work on your core: Wall sits, planks, leg lifts

-Plyometric exercises stretch muscles rapidly and then immediately demand a powerful concentric contraction. (Imagine the jumping movement to win a header)

  • Warm up with 5-10 minutes of light aerobic activity followed by 5-10 minutes of stretching to all major muscle groups
  • Actions should be performed at high speed and with maximum intensity while maintaining high quality
  • Two minute rest between sets is normal. Remember, the idea is not become fatigued. Keep good form
  • Examples include box jumps and squat jumps

Endurance Training

-The greater a player’s aerobic capacity, the more ground they cover during a typical game. Additionally, improved endurance also increases the number of springs completed in a game

  • Fartlek training: Fartlek, which means “speed play” om Swedish, is f orm of conditioning which puts stree on the aerobic energy system by keeping moving without stopping for a long period of time
  • Example: Progressive Buildup
  •  warm up with a steady jog for 10 minutes, run hard for 3 minutes, jog slowly for 1 minute. Repeat 6-8 times. Cool down at a steady pace for 10 minutes

Speed and Agility

-Explosive Sprints

  • 8 x 50 meter max sprints
  • 4 x 100 meter max sprints
  • 2 x 400 meter max sprints
  • 1 x 800 meter max sprints

Do you have the dedication and commitment to play soccer at the next level? Click here to create a recruiting profile in the NCSA Network and get the opportunity to connect with college coaches across the country , or call 866-579-6272 to speak to an NCAA-certified recruiting expert

About the author
Aaron Sorenson