Off-Season Soccer Tune-Up Training

November 21, 2012 | Jim Carpentier

Must See Soccer Videos

Now that soccer season has ended, how would you grade your overall performance? Would you benefit from building more upper-body muscle to throw the ball farther downfield? Greater leg strength for a more powerful kick? Or perhaps improved agility and endurance? (See Strength Training for Soccer with Functional Circuit Workout.)

Get a jump-start on next year's season by addressing these issues; and make sure you're in top shape when soccer resumes with the following exercise combos. This offseason-conditioning program focuses on core, upper- and lower-body strength, vertical leaping ability, endurance and agility—all key components when you're running in multiple directions up and down the field.

The only equipment needed for the combos are a one- or two-foot box or weight bench; a moderately heavy (12- to 15-pound) medicine ball; and six cones for agility movements. Do a dynamic warm-up beforehand and finish with cool-down static upper- and lower-body stretches to promote flexibility.

Box Jumps/Push-ups Combo

Sets/Reps: Perform sequence without resting in five reps, then four, three, two and one. Rest 60 seconds and repeat both movements.

The exercise combination will help your ability to decelerate to a sudden stop on the soccer field, then reaccelerate quickly. This is because it builds endurance while also strengthening the hips, legs, shoulders, arms and chest through an explosive plyometric movement.

  • Assume athletic stance facing box approximately one foot away
  • Holding med ball overhead, squat and rapidly jump onto box with both feet, pause one second, and jump back off
  • Land in starting squat position and immediately jump on box again and back off, this time without pausing
  • Repeat three more jumps
  • Without rest, go into a push-up position with both hands on medicine ball and perform five Push-Ups

Medicine Ball Throws/Run In Place

Sets/Reps: 2x5

Overhead med ball throws will boost your upper body strength and develop the power you need to toss the ball further into play from the sidelines. Running in place is an endurance-builder.

  • Holding med ball overhead, assume athletic stance facing wall about three feet away
  • Bend arms and explosively throw ball against wall
  • Catch ball on the rebound and immediately run in place for 15 seconds holding ball overhead
  • Drive knees high toward waist while running
  • Continue ball throw/catch/run sequence four more times
  • Rest 60 seconds for a water break and repeat sequence

Plyometric Push-Ups/Zigzag Sprints/Prone Plank Combo

An effective upper-body and core strengthener. The sprints enhance endurance and multi-directional agility, both critical on the field.

  • Arrange six cones in zigzag pattern about five yards apart
  • Perform five Plyometric Push-Ups, then sprint around each cone
  • Backpedal to start
  • Immediately do four Plyo Push-Ups and Zigzag Sprints, return, and end with three Plyo Push-Ups/Sprints
  • Without resting, assume elevated prone plank position on box or bench for 45 seconds
  • Rest 60 seconds, hydrate, and repeat sequence
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 84,942
Abby Wambach Will Do Whatever It Takes
Views: 4,426,763
Brandon Jennings: "Always Improve"
Views: 4,127,744

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,738
Kevin Love's Cone Hop Basketball Shooting Drill Views: 8,003
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 131,367
Load More

Resources

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

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,758
What Ryan Hall Eats for Breakfast
Views: 795,255
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,651
Greg Nixon's Hill Training Program
Views: 705,761
Roy Hibbert 540 lbs Deadlift
Views: 1,561,460

Load More
More Cool Stuff You'll Like

Tobin Heath's Powerful Leg Workout

3 Tips to Blast Through Training Plateaus

Increase Athletic Strength with Rotational Bodyweight Training

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

How You Can Olympic Lift With an Injury

8-Exercise Advanced Chest and Back Workout

3 Habits of Highly Successful Coaches

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

The 4 Best and Worst Cable Machine Exercises

Use Sled Pushes to Increase Speed, Strength and Power

4 Tips for Reducing Deadlift Back Pain

Build a Strong Upper Body With These Landmine Exercises

5 Quick Workout Fixes for Faster Muscle Growth

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

How to Recover From a Soccer Game or Workout

Speed Drill of the Day: Reverse Lunges

2 Brutal 10-Minute Workouts That Deliver Serious Results

Todd Durkin's Complete Football Strength Training Program

Use Wave Loading to Take Your Strength to the Next Level

The Top 10 Mistakes Athletes Make in the Weight Room

Jump Higher After a Month With These 3 Exercises

Kevin Love's In-Season Workout

Train Like a Pro: Baseball Strength Workout Program

3 Reasons Why You Should Do Full-Body Workouts

Build Bulletproof Chest Strength With This Unconventional Method

Abby Wambach's Soccer Power Workout

Abby Wambach's Strength and Speed Workout

Build Athletic Strength with the Playground Sandbag Workout

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Not Making Bench Press Gains? Try These Strategies

Train Like a Pro: MLS Soccer Strength Program

Add Surprise Sets for a Great Workout Finisher

Get Faster to Pitch Harder

Speed Drill of the Day: Weighted Arm Swings

Is It Too Soon for Olympic Lifts?

3 Keys to Better Softball Workouts

Get Faster With This Weightlifting Technique

Paul Rabil's Powerful Rotational Strength Workout

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

How to Use the Pallof Press for an Iron Core

3 Keys to a Solid Squat Setup

Build Muscle With the 2-Second Pause Workout Program