Our pro-soccer workout will get you lithe and lean, plus boost your agility and endurance.
We’ve been inspired by the 2010 Soccer World Cup — it’s time to get off the bench and on to the field (although you can do this workout anywhere). Use this plan, designed by biokineticist and soccer coach Lyle Barreiro, to add some fun to your usual workout routine and reach your fitness goal.
What you’ll need:
- a skipping rope
- 2-4kg dumbbell
- a skipping rope
- 2-4kg dumbbell
1. Warm up
Skipping will warm up your muscles and increase your heart rate to prepare you for a full body workout. Use a skipping rope to jump for 5 sets of 45 seconds, taking a 15 second break in-between sets.
Skipping will warm up your muscles and increase your heart rate to prepare you for a full body workout. Use a skipping rope to jump for 5 sets of 45 seconds, taking a 15 second break in-between sets.
2. One-legged balance squat
Stand, and balance, on one leg. Extending your arms forward, slowly lower into a quarter squat with your chest facing forward and your back up straight.
Your knee should not go over your toes, nor should your knee collapse inwards. Your non-working leg is always bent at the knee with your foot off the floor.
Stand, and balance, on one leg. Extending your arms forward, slowly lower into a quarter squat with your chest facing forward and your back up straight.
Your knee should not go over your toes, nor should your knee collapse inwards. Your non-working leg is always bent at the knee with your foot off the floor.
Maintain control as you stand up, squeezing your glutes as you push your hips forward. Do 2 sets of 8 squats on each leg.
Why it works: The one-legged squat strengthens your glutes, quadriceps and hamstrings as well as improving your balance. In soccer, balance and coordination are essential. Improving your balance will allow you to change direction more efficiently and reduce the risk of injury.
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