Soccer Fitness Training: 30-Minute Post-Season Workout | STACK

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Soccer Fitness Training: 30-Minute Post-Season Workout

October 17, 2012 | Alessandro Brazzit

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Soccer has an incredibly long and grueling season. Your body is probably battered and bruised from repeatedly sprinting and battling opponents. When the season ends, your first instinct might be to rest, and you should—but not for too long. This is the time to perform workouts that fix issues from your season and set you up for a fruitful off-season. (Check out this Soccer Off-Season Workout Program.)

Perform this 30-minute soccer workout once per week for eight weeks after your season to allow your body to recover, correct issues and set yourself up for success in your off-season training program.


  • Build single-leg strength
  • Improve movement patterns
  • Increase stability
  • Eliminate strength imbalances

Post-Season Soccer Workout

TRX Plank

This exercises is great for improving core strength and stability.

  • Place feet in TRX straps and assume plank position
  • Hold plank for specified time

Sets/Duration: 5x30 seconds

Kettlebell Swing Walk

The purpose of the Kettlebell Swing Walk is to improve full-body strength and coordination.

  • Assume quarter-squat stance holding kettlebell between legs
  • Keeping arms straight, drive through heels and explode up with hips to bring kettlebell to chin level in front
  • Return to start position with control
  • Take a step forward with each leg; repeat swing
  • Continue for specified reps

Sets/Reps: 3x12

Power Clean

The Power Clean is one of the best exercises for increasing power and for teaching the body to move as a cohesive unit.

  • Starting with bar on floor, grip it slightly wider than shoulder-width
  • Keeping low back tight, move chest over bar and push hips back
  • Explode up by forcefully shrugging and fully extending hips, knees and ankles
  • Pull bar up, keeping it close to chest
  • Drop under bar with bent knees, catching bar on front of shoulders with elbows forward
  • Powerfully extend at knees and hips to upright stance
  • Lower to start position
  • Repeat for specified reps

Sets/Reps: 5x3


The Split-Squat should be the foundation of every lower-body training program, because it increases single-leg strength and decreases the risk of injury by improving stability.

  • With bar on back, assume split stance with feet at shoulder-width
  • Lower until back knee is just above floor
  • Drive up to start position
  • Repeat for specified reps
  • Perform set on opposite side

Sets/Reps: 3x5 each side

Single-Arm Physioball DB Press

Add new twists to the standard DB Bench by performing it with a single arm to equalize strength on both sides of the body, and on a physioball to increase core and shoulder stability.

  • Assume bridge position with upper back resting on physioball
  • Hold dumbbell in right hand at shoulder level with arm to side
  • Press dumbbell by extending arm up and over chest
  • Lower dumbbell with control to start position
  • Repeat for specified reps
  • Perform set with opposite arm

Sets/Reps: 3x10 each arm

Single-Arm Cable Row and Shoulder Press

This exercise increase coordination, stability and overall strength in one movement.

  • Assume athletic position holding cable with arm extended in front
  • Hold dumbbell in opposite hand at shoulder level
  • Simultaneously bend elbow to perform row with cable and press dumbbell overhead
  • Slowly extend arm in front and lower dumbbell to return to start position
  • Repeat for specified reps
  • Perform set on opposite side

Sets/Reps: 2x12 each arm

Browse STACK's Soccer Workout guide for more workouts to implement during your off-season.

Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
Alessandro Brazzit
- Alessandro Brazzit is the strength and conditioning coach for junior performance development at FC Treviso. He has worked as a strength and conditioning coach with...
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