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Spring Sports Guide: The Soccer Performance Workout

Your sport-specific workout for increased power, strength, and speed.

Speed, agility, strength, explosiveness, and stamina—these are all traits we will see aplenty when the 2014 World Cup kicks off in Brazil. But how do the top players get in shape to go hard for 90 minutes?

Certified strength and conditioning coach Will Huntington demonstrates this soccer-specific workout, which will increase your lower-body strength and power, reduce the odds of injury, and improve your sprint speed and agility.

It doesn't matter whether you are on the U.S. Men's National Team, in a co-ed league, or just playing a pick-up game, this workout will get you into your best soccer shape.

THE WORKOUT

1. BACK SQUAT

Increase lower body strength and power.

5 sets
5 reps
90 seconds rest

2. SPRINTS

Improve explosive speed.

5-10 reps
max effort
90 seconds rest

3. AGILITY LADDER

Improve control.

5-6 rounds
90 seconds rest

4. CALF RAISES

Strengthen soft tissue in lower legs to prevent shin splints.

3 sets
10 reps
60 seconds rest

5. HANDSTAND PUSHUPS

Build upper-body strength for balance. This will also improve strength around the neck.

5 sets
max reps
60 seconds rest

Shot on location at FOCUS NYC.

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