#soccerworkouts

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Without proper physical conditioning even the most skilled players will not stand a chance in competition.

Strength and conditioning soccer workouts are important but setting aside the time to do them can be a challenge. Below are four different drills for soccer that take around 15 minutes each and can easily be added onto a day of practice without using up valuable time for skill training. These short soccer workout routines are intended to be done in the middle of, or at the end of a practice session. They can also easily be put together in one large workout that takes about an hour, or doubled up for a single routine for a more effective half hour workout.

To be done with 100% effort, switching from exercise to exercise as quickly as possible.

A-Day (Hip, Knee, and Ankle; Strength and Stability) Cross-over Lunges (L&R) 30-60 seconds each side Agility Dots (L&R Forward & Reverse) 1-2 sets 10 reps each leg and direction Single Leg Lateral Hops (L&R) 2 sets 10 reps each leg each direction Clock Lunges (L&R) 2-4 sets each leg Ice Skaters (L&R) 1 round, 10 reps each leg

B-Day (Explosion Strength / Speed) Jumping Lunges 2 sets 30-60 seconds Broad Jumps 2 sets 10 to 20 reps Lateral Jumps 2 sets 10 to 30 reps Sprint Starts (L&R Forward & Backward) 2 sets 5 reps each direction Knee Tuck Jumps 2-4 sets 5-10 reps

C-Day (Core) Jack Knife Crunches 3 sets 5-10 reps Windshield Wipers 3 rounds 5- 10 reps Back Bows 3 rounds 10-20 reps Russian Twists 3 sets 10-20 reps Side Hip Raises 3 sets 10-20 on each side

D-Day (Cardo Threshold) -While running laps of the field do one or more of the following exercises every two minutes: Line Drills (yo-yo’s) 2-4 rounds of 30-60 sec or number of completed cycles Burpees 2-4 sets 30 sec Power Skips 2-4 sets 30-60 sec Mt. Climbers 2 sets 30-60 sec

Stretching is another important element of soccer conditioning and should be done on a regular basis (preferably every day). Always make sure to do a thorough stretching routine after all practices and games, holding all stretches for 20 seconds minimum.