Soccer Stair Scoops
This easy exercise improves abdominal strength for better balance.
- Begin by sitting on the top of a staircase, letting your feet dangle. Rest your hands behind you, and lean slightly backward. Lift your knees to your chest.
- Next, slowly straighten your knees and move your legs downward in a scooping motion.
- With your legs fully extended, pull your knees back to your chest. Repeat the full motion over several reps.
- To increase the resistance, place a small weight between your feet and perform the exercise.
At-Home Soccer Cardio Set
This Soccer workout gets your heart rate up anytime, anywhere.
- High knees for 30 seconds
- Box jumps for 20 seconds
- Squat jumps for 30 seconds
- Lateral jumps for 20 seconds
- Jumping jacks for 30 seconds
- Mountain climbers for 20 seconds
The Single-Leg Step-Up
This exercise works major muscle groups to improve your critical kicking strength.
- Begin on a sturdy, stable platform 1 to 2 feet off the ground. Place one foot on this platform and evenly distribute your weight across this foot.
- Next, step up onto the platform while maintaining your balance. Then step back down to the floor.
- Do a dozen reps for each leg. For a challenge, try using an unstable platform, like a balance trainer.
The Leg-Strengthener
You can tone and strengthen your lower-body at home with these classic workout moves.
- Jumping jacks for 30 seconds
Rest for 15 seconds
- High knees for 40 seconds
- 30 squats
- 30 calf raises
- 25 walking lunges
Box-Jump Classics
Box jumps improve balance and leg strength, all while scorching calories.
- Stand with a box about five inches in front of you. The higher the box, the more challenging this drill will be.
- Bend at your knees and squat towards the floor. Swing your arms out straight behind you.
- Jump onto the box. Spring up through your legs and swing your arms for momentum.
- Land with both feet on the box as lightly as you can. You’ll want to land with bent knees to absorb the impact.
- Step down from the box and repeat several times.
Source: http://protips.dickssportinggoods.com/sports-and-activities/soccer/five-soccer-workouts-for-your-offseason
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