soccer workout

6 Soccer Drills for Every Athlete

Boost agility and power while burning fat with this fun routine.

Imagine if it was the Super Bowl every Saturday. In England, the weekly soccer (aka football) matches feel just that way, according to Jamie Moore, fitness manager at Equinox Kensington in London. “Football is on every Saturday so it’s like a big event that brings everyone to the pub or the field,” he says. Moore plays for a semi-professional team in London called Enfield in addition to training clients with a sports performance-based approach. “You can do biceps curls in the gym and it makes you look good but what can it do from a performance POV?” he asks. The exercises in this workout, created by Moore, not only help your performance on the field if you happen to play soccer, they’ll also help you to be a stronger runner and athlete in general.

Some of the benefits of this routine: stability in your joints, anaerobic endurance, and explosive power. Also, there’s enough rest built in to let you recover just enough before revving your heart rate again. “The explosive quick-shot movements interspersed with rest definitely enhances your fat burn,” says Moore. Finally, it’s a great workout for the brain as well. “From a psychological perspective, these movements fully focus your mind on the task at hand, like keeping your balance,” says Moore.

The Workout:
If you’re on your own, complete four to five sets of each exercise. Do all sets of one exercise before moving on to the next, taking no more than one minute rest in between sets. If you have a partner or group of up to 12 (such as a club soccer team), you can set up each drill in the gym, a studio space, or outside. Put two people in each station and work through the drills as a circuit.