Running laps on a track can help you keep up with your time and distance. Schools, churches and recreation centers sometimes open their tracks for community use.
Since sprints are extremely tiring, they should be scheduled at the beginning of the workout right after your warmup. As your fitness improves, you can work up to greater distances like the 100 or 200 meter sprint. Longer sprints bridge the gap between intensity and endurance. [3] X Research source
Bodyweight exercises can be performed almost anywhere, which means you won’t need to rely on any specialized equipment. [5] X Research source When lifting weights, keep the intensity high and number of repetitions low to build strength. [6] X Research source
Squeeze your stomach tightly throughout the movement to get the most out of each exercise. [8] X Research source Work on your core and your returns at the same time by heading a ball tossed by a friend at the top of each sit up.
When you’re first getting the hang of suicides, run through one full circuit, then pause to catch your breath. Work up to the point where you can complete multiple circuits without stopping. A few rounds of suicides are enough to wear out even the most experienced players, so try not to overdo it.
You can perform high knees for time, a set distance or simply as a warmup.
For example, you could span the ladder by shuffling sideways, skip every other rung or use alternating steps and leaps like in hopscotch. Run rounds on the agility ladder in between other drills and exercises.
Aiming at a small target, like a goal post or a square tacked to the net, can help you refine your accuracy. [13] X Research source Complete a minimum of 30 kicks with each leg. Learning to shoot with both legs will make you more versatile.
Make sure you’re staying hydrated throughout your workout, especially when it’s hot outside. [15] X Research source Practice in a pair of soccer cleats to get used to the feel of maneuvering in them during games.
Your warmup should be vigorous enough to get your blood pumping and your muscles warm and relaxed. [17] X Research source A proper warmup will also help reduce soreness from previous workouts.
Hold the stretch in the deepest range of motion you can for several seconds. The quadriceps and hamstrings are the two biggest muscles in the leg and should receive the most attention while stretching. Dynamic stretches, or stretching while in motion, mimic the kinds of movements found in soccer. Examples of dynamic stretches are swing kicks, side bends and toe touches. [19] X Research source
Work on ball handling for 10-15 minutes at the beginning and end of each practice session. Equipment like ropes and cones will allow you to map out your handling drills more effectively.
