Soccer is a game that requires a lot of strength, stamina, power, speed, and agility to be a good soccer player. A strong core is essential for all movements on the field. Speed is needed to tackle the ball swiftly and power is required to throw or kick the ball efficiently. The overall game performance demands that the player work on their upper body strength too, which is obviously not an easy and simple task.

Soccer players have to incorporate a full body workout in their routine to make their bodies game-ready. To add power to their shot, they have to make sure that they have enough strength in their legs to launch the ball into the net. Similarly, to keep running, jogging and jumping during the complete span of the game is not possible if the players is not accustomed to rigorous body workouts.

So if you want to make your body as durable, strong and agile as a soccer players, then you should definitely follow in their footsteps by trying out these five great workouts:

1. Core Strengthening: Planks

Front and Side Planks are a great way to strengthen your core muscles and help to make you stronger.

How to perform:

Front Planks:

• Lay down on the floor facing the floor on your stomach.
• Keep your elbows on the ground and your forearms should be above your head on the ground.
• Lift your body in such a way that your shoulders, hips, and ankle should all be in a straight line.
• Squeeze your glute muscles and hold the position for 30 seconds.
• Frequency: 3 sets X 30 secs.

Side Planks:

• Lay on the ground on the side, keeping your elbow either left or right on the ground.
• Keeping your elbow directly under your shoulder lift your body to form a straight line, and keeping your forearm resting on the ground.
• Hold the position for 20 secs for each side.
• Frequency: 3 sets X 20 secs per side.

Do this workout 3 days a week for maximum gain.

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2. Boosting Power: Single-Leg hurdle hops

These workouts challenge your balance and enhances the power and stability of your legs.

How to perform:

Linear hops:

• You can use a 6″ hurdle to perform this workout.
• Linear Hop: Start by standing on one leg and hop forward over the hurdle.
• Land softly while making sure to stabilize your knee and foot on the ground.
• Once stabilized, hop on to the next hurdle.
• Frequency: 2 sets X 4 hops per leg.

Lateral Hop:

• Keep your feet together with your knees and hips slightly bent forward.
• Hop sideways and land softly. Once stabilized, hop back and repeat the lateral hops back and forth.
• Frequency: 2 sets X 4 repetitions

Do this workout at least once a week.

3. For Legs: Nordic Hamstrings Fall

This workout reduces the risks of the hamstring injury and also improves speed. It also strengthens glutes and core muscles.

How to perform:

• You will need a partner to hold your ankles or a bar/pole that can secure your ankles under it.
• Stand on the knees with your ankles under the bar or held by your partner on the ground.
• You need to fall forward with your hamstrings stretched to control the fall as long as possible.
• Hold your hands out to catch yourself on the ground.
• Then, return to the starting position.
• Frequency: 2 Sets X 4 reps

Do this workout 2 days per week.

4. For Speed and Agility: 3 Way-lunges

These primarily target quads, calves, hamstrings, outer thighs and shoulders. They help to build the strength, flexibility and improves the speed.

How to perform:

• Stand with your feet aligned with your shoulders, chin up and shoulders back. Keep your hands on your waist or hold a dumbbell on either side.
• Step forward with your right foot and bend at the knees, forming a 90-degree angle, and then step back.
• Now, step to the side with the right leg and bend at the knees, keeping your left leg straight.
• Then, return to the starting position again.
• Step back into a reverse lunge, retaining a straight posture and then return to the starting position.
• Once done, repeat the same 3 steps with the opposite leg.
• Frequency: 2 Sets X 6 reps per leg.

Do this workout twice a week.

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5. Fartlek Running

This one of the best soccer conditioning workouts as it prepares the person for running at different paces, as per real-time conditions.

How to perform:

• Start by jogging for 5 minutes at a lighter pace.
• Then, sprint 20 yards and again jog for 100 yards.
• Run backward for 20 yards, then turn and sprint for 30 yards
• Walk 50 yards and again jog for 300 yards.

The idea is to keep it as random as possible. Start a little light at the start and then build up to more intense sessions after working out for a few weeks.

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