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

Become a Better Athlete. Sign Up for our FREE Newsletter.

Soccer Fitness Training: 30-Minute Post-Season Workout

October 17, 2012 | Alessandro Brazzit

Must See Soccer Videos

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...
Must See
Jadeveon Clowney on Making Big Hits
Views: 3,562,493
Abby Wambach Will Do Whatever It Takes
Views: 2,692,522
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 24,628,881

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,181
Path to the Pros 2015: Devin Smith Views: 28,385
Blake Griffin Interview and Cover Shoot Views: 574,246
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,880,088
Two-Ball Dribbling Drill With John Wall
Views: 3,359,483
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,383
Drew Brees Will Not Be Denied
Views: 7,789,434
Dwight Howard Stays in the Gym All Night
Views: 3,880,088

Load More
More Cool Stuff You'll Like

Victor Cruz's Pool Workout with a ViPR

The 3 Best Posture Exercises That Build Strength

WATCH: Shawne Merriman's 'Bus Driver' Shoulder Workout

WATCH: David Wilson's Acrobat Ab Workout

SURVIVING SEALFIT: How Not to Hurt Yourself (Like I Did)

WATCH: Brandon Thompson's Plate Mountain Push-Ups

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

WATCH: A. J. Green and Justin Houston Pushing a Truck

WATCH: Vontae Davis's Half-Box Squat with Plate

Fixing Common Weaknesses in Lacrosse Players

Improve Your Lacrosse Power With These Exercises

WATCH: Darnell Dockett Manhandles 655-Pound Tire

The Dangers of Heat Stress for Athletes

Odell Beckham Jr. Shows Out on the Speed Ladder

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'

How to Find the Perfect Strength Coach or Personal Trainer

WATCH: Giuseppe Rossi's 360-Degree Pilates Side Plank

Introducing the 2015 'All-Gaines NFL Combine Team'

5 Big Benefits of Yoga for Basketball Players

How to Train for a Triathlon Without Going Broke

WATCH: Travis Kelce's Split-Squat Jump with Battling Ropes

WATCH: Usain Bolt's 2-in-1 Decline Sit-Up with Bench Press

Kevin Love

WATCH: Sergio Ramos's Trampoline Wall Touch

WATCH: Michelle Jenneke's Superwoman Push-Ups


Why These 7 NFL Receivers Do Pilates

Ndamukong Suh's High School Highlights Not What You'd Expect

Home Gyms in the 1800s Were a Lot Like Today's TRX Trainer

SURVIVING SEALFIT: 3 Ways SEAL-Style Workouts Change Your Life

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

Get Lacrosse-Specific Workouts With Bridge Lacrosse

Lacrosse Players: Get Stronger on the Field with 4 Exercises

WATCH: Dez Bryant's Superhuman Punching Bag Abs

WATCH: Takeo Spikes Still Working On Getting a Bigger Neck

Johny Hendricks Gets Back to Basics

4 Unnecessary Things That Only Overcomplicate Your Workouts

Versatility Raises the Value of These 11 NFL Draft Prospects

How to Provide a Spot for the Bench Press

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick