Soccer Conditioning

Published: July 2, 2020, at 11:25 a.m. PT

Last updated: July 2, 2020, at 12:55 p.m. PT

soccer conditioning

Even with a modified sports season, there are ways to build speed, strength, and endurance from home to make sure you’re in the best shape possible when it's finally time to hit the field. Begin practicing like a soccer pro with this daily routine!


   

soccer day 1

Start the day by playing outside for 20-30 minutes. Then, do each of these exercise with your body weight. Perform each for 30 seconds and jog for 30 seconds between exercises. Repeat the circuit two times.

  • Squats: 3 sets of 15 reps 
  • Push-ups: 3 sets of 10 reps
  • Walking Lunges: 3 sets of 30
  • Sprints: 5 sets of 10 yards with 20 seconds walking recovery between sprints

soccer day 2


Start the day with a 10-minute light jog. 

  • Sprint to Lateral Shuffle: 3 sets of 30 meters (switch sides every 5 meters)
  • Sprint to Backpedal: 3 sets of 30 meters
  • Ball Handling Drills (dribbling, juggling, quick toe touches, scissor cuts, etc.) 

soccer day 3


Start the day by playing outside for 20-30 minutes.

Do each exercise with a medicine ball or other available household items (heavy book or canned goods). Perform each for 30 seconds and repeat the circuit two times.

  • Overhead Throw Motion
  • Twist and Throw Motion
  • Med Ball Squat (hold ball in front)
  • Med Ball Lunges (hold ball in front)
  • Med Ball Crunches (hold ball over chest)
     

soccer day 4

Start the day with a10-minute light jog. 

  • Sprint to Lateral Shuffle: 3 sets of 30 meters (switch sides every 5 meters)
  • Sprint to Backpedal: 3 sets of 30 meters
  • Ball Handling Drills (dribbling, juggling, quick toe touches, scissor cuts, etc.) 

soccer day 5


Do each exercise with your body weight. Perform each for 30 seconds and jog for 30 seconds between exercises. Repeat the circuit two times.

  • Squats
  • Pushups
  • Walking Lunges
  • Walk on Toes
  • Walk on Heels
  • Bear Crawl
  • Tricep Dips