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Sample Workout Routine

Vasily Fedosenko (REUTERS)

After reading all that information about the different exercises for soccer players, you’re probably wondering how you can combine them into a routine for yourself. Well, if you are, then read on and take a look at some of the examples listed below. But remember, don’t be afraid to make modifications to your regimen. Each player is different! And if you have questions, consult a coach or trainer. Good luck! You can modify this schedule to what fits you best, as long as you incorporate all of these elements frequently. But it’s a good idea to avoid strength training your legs every day so that they have a chance to recover and rebuild the muscle fibers. On the days you’re not doing plyometrics, you can still weight train, but focus on the upper body. As for what and how much to work, try this workout, three sets each.

Day 1--> Stretching--> Sprints --> Plyometrics --> Weights (lower) --> Ball work --> Stretching

Day 2 --> Stretching --> Balance --> Shuttle run --> Sit-ups --> Pushups --> Weights (upper) --> Stretching

Day 3 --> Stretching --> Distance run --> Sprints --> Ball work --> Stretching

Day 4 --> Stretching --> Shuttle run --> Sit-ups --> Pushups --> Plyometrics --> Weights (lower) --> Stretching

Day 5 --> Stretching --> Balance --> Weights (upper) --> Distance run --> Sprint --> Ball work --> Stretching

Day 6--> Stretching --> Shuttle run --> Sit-ups --> Pushups --> Weights (optional) --> Stretching

Day 7--> Off

Upper body: Benchpress --> pec-fly/butterfly --> incline press --> lat pulldown --> compound row --> tricep extensions (cables or dumbbells) --> dips --> bicep curls --> concentration curls

Lower body: squats or leg press --> leg extension --> leg curls --> lunges --> abs --> calf raises

For more examples of lower body exercises, check out the section, Lift with Your Legs!

Also, you shouldn’t do plyometrics on a day you do long distance running. You don’t want to overexert your legs and possibly injure yourself. If the routine above gets boring, switch it up a bit to what best fits your body.

Balance exercises can easily be added to your training. Since most of these tend not to require a lot of physical strength and endurance, do them on a less strenuous day, or at a time of day when you feel your legs can handle them (preferably the morning).

TIP: You can never do enough ball work! Make sure to get plenty of this in your daily routines, whether it’s through regularly scheduled practice or by working it further into your training regimen.

Learn more:  Mental Training