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.
Goals
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
Split-Squat
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.
