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Spring Sports Guide: The Soccer Performance Workout

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

Speed, agility, strength, explosiveness, and stamina—these are all traits soccer players need to go hard for 90 minutes in a game. But how do players get into such good shape?

Soccer Workouts You Can Do in the Gym to Improve Your Game >>>

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

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

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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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