There is no doubt that workouts for soccer players are crucial to be a good soccer player since workouts are the primary keys on the road to success in every sport. Indeed, regular workouts provide agility, speed, and endurance to boost your performance on the pitch.
Workouts for soccer players require a great amount of energy to show high performance at the game. Although it is hard to gain practice, you should not worry after you carry out the workouts program offered below.
Çam Hotel, one of the few hotels with a football pitch in Ankara, offers you a magical environment in nature while playing. For this reason, let's take a look at the workouts for soccer players under 3 key components which are;
- Speed
- Agility
- Endurance
Guide for How to Exercise as a Soccer Player
As different people have different strengths or weaknesses, it is crucial to improve your weaknesses in order to gain success. Thus, you can organize your program by this comprehensive guide on workouts for soccer players based on 3 components that help you to perform well.
1. Soccer Workouts for Speed
Speed is such a crucial physical trait for soccer players since soccer is based on running. It means that the faster you play, the more chances you win.
Even though genetics can help you to run faster, the most effective factor is to work out. Thus, it is important to work out regularly so that you can develop and accelerate your speed level, which ensures you can get the ball faster.
a. Box Jump: This workout is a great helper to make you faster, and more powerful at the pitch.
Suggestion: Choose a box with nearly 20 cm.
How to Do It
- Stand in front of the box with your feet shoulder-width apart.
- Bend your knees and push your hips back.
- Swing arms behind your body to gain momentum and jump up onto the box.
- Re-bend for landing with knees bent, feet flat, and hands in front of the chest.
- Land softly by focusing on your target land (not jump, just land softly).
- Stand up straight and step back down to starting position.
- Repeat.
b. Up-Hill Sprints: Up-hill drill is one of the best workouts for soccer players in order to develop speed level. Since uphill sprints are resisted runs, it becomes more difficult after each rep.
How to Do It
- Get a two-point stance.
- Drive out of your stance and run uphill fast (20-30 yards).
- Slowly walk back down the hill between reps.
- Repeat.
2. Soccer Workouts for Agility
Agility has the power to change the direction of the game suddenly whether the game has less than seconds. It is both related to your speed and balance in soccer.
The ability to quickly shift your direction is necessary for a successful game. Yet, it needs dedicated time in the gym without dread. Therefore, you should pay attention to the following workouts for soccer players, which are meant to develop your agility.
a. In and Out Ladder Drill: This is one of the most effective ladder drills for soccer players because it makes a connection between mind and body together building a balance.
How to Do It
- Stand at the bottom of the ladder with feet hip-width apart.
- Hop into the first square with both feet into the center of the square.
- Immediately take your feet and spread them apart.
- Hop into the next square with both of your feet.
- Repeat these steps going through the ladder.
b. 1 V 1 Change of Direction: This exercise can be done with even numbers, which makes it rather different from other workouts. It helps you to build your agility and focus level.
How to Do It
- Set 2 parallel lines using five cones with 6 yards of space.
- Leave a 4 yards space between the first cones, yet leave 10 yards between the fourth and the fifth cone.
- Separate the team into 2 groups, and choose a leader for each group with the followers.
- The first follower should run immediately after the leader and should follow everything that the leader did.
- The leader turns 180 degrees at any three cones and back to the starting line.
- After the steps are done, the 2 players run and compete with each other.
- The next ones begin after the first players finish, and repeat it for each.
3. Soccer Workouts for Endurance
Why do some people get tired quickly while playing soccer? Because they do not push themselves hard enough during endurance exercises, which leads them to fail in high-intensity matches.
In fact, soccer stands out as a game of endurance since it lasts at least 90 minutes, which requires great stamina. Therefore, you should push yourself as much as you can when you work out. These exercises will help you to build your endurance while playing soccer.
a. Lateral Band Walks: It activates your glutes and strengthens muscles in your hips, and legs. Also, it develops your flexibility and prevents you from injuries with its material.
How to Do It
- Place a resistance band right above your knees by standing with your feet hip-width apart.
- Bend your knees slightly and get in a squat down position by keeping your feet in line with your shoulders.
- Take small steps to the left and then repeat on the other side.
- Repeat it for the other leg.
b. Burpee Pull-Ups: This workout for soccer players pushes your body to the limit at the same time working muscle groups, such as your chest, arms, and hamstrings. It is better to build your stamina.
How to Do It
- Stand under a high bar with your feet shoulder-length apart.
- Extend your feet by first placing your hands on the floor and kicking them back.
- Pull your feet up between the hands and prepare to jump.
- Grasp the pull-up bar as you bounce your body up.
- Grasp the pull-up bar firmly and exhale until your head is above the bar.
- Slowly release your body as you exhale and do it slowly by squeezing the arm muscles.
- Drop the body down to the point where you started the first exercise.
- Repeat.
If you are planning to play soccer with your team, you can make your reservation in Çam Hotel, which offers high-level service quality with a fresh and green environment.
