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The Best Exercises For Soccer Players

Last updated: May 30, 2022

If you're a soccer player who is looking to improve your skills and get in better shape, you're in luck. In this blog post, we will teach you about the best exercises that will help you do just that.

These exercises for soccer players are designed to improve your strength, speed, agility, and endurance. So whether you're just starting out or you've been playing for years, these exercises will help take your game to the next level.

Sled Pushes

Sled pushes are exactly how you would imagine except you're not pushing a traditional sled like they probably did years ago.

Instead, you're using a pretty basic piece of equipment that has two vertical bars you hold onto and a center area for the weights.

Once you load the weight get in a lower stance and start pushing with your legs. This will absolutely build up muscle in your legs and help with your speed.

You'll be surprised just how effective this is when you're flying around the pitch without all that additional weight.

Box Jumps

This exercise is even easier to setup than the sled pushes. You're going to need a box or something similar that you can jump on and off of.

The key with box jumps is to make sure your form is correct. When you take off, use your arms to help propel you up and get your legs underneath you as soon as possible.

You want to land lightly on the balls of your feet and then immediately jump back up. The goal is to do this exercise as quickly as possible while still maintaining good form.

This is how you build up your calf and ankle muscles which will help with your speed and agility.

Uphill Sprints

This is probably the most basic of the exercises but it's still extremely effective.

All you need to do is find a hill that you can sprint up. Start at the bottom and sprint as fast as you can to the top.

You should be out of breath by the time you reach the top. If you're not, you need to find a steeper hill.

Repeat this process a few times and you'll start to see and feel a difference in your endurance.


Burpees are a full body exercise that will help with your conditioning. They are also one of the most hated exercises but all the pain will be worth it in the end.

Start in a standing position and then drop down into a pushup position. Do one full pushup and then quickly hop your legs right underneath you so that you can immediately stand back up.

Reach your hands to the sky and then start the entire process all over again.

This exercise works a number of muscles and will help you last well till the 90th minute .

Jump Squats

This is one of the most effective exercises for soccer players. It will help with your speed, endurance, and explosiveness.

Start in a standing position with your feet shoulder width apart and then lower yourself down into a squat.

Once you reach the bottom of the squat, propel your entire body upwards and jump as high as you can while still maintaining good form.

When you land, immediately sink back down into the squat position and repeat the process.

Ladder Drill

This is a drill that is going to help with your agility. It's important to be agile on the soccer field so that you can change directions quickly and beat your opponents.

The great thing about this drill is that it can be done anywhere. All you need is a ladder rope or something similar that you can put on the ground.

There's a bunch of variations on this exercise but the focus is to touch your feet into the squares and take them out of the ladder as quickly as possible.

Once you reach the end, turn around and go back the other way as quickly as you can.


This exercise is going to help with your endurance. It's important to be able to run for long periods of time on the soccer field so that you can keep up with the pace of the game.

The best way to do this is by running on a treadmill at a moderate pace. You don't want to go too fast or too slow.

You should be able to hold a conversation while you're running. If you can't, then you're going too fast.

Start off with a 20-minute run and then increase the time as you get more comfortable.


What's the difference between Zercher squat vs front squat?

The difference between Zercher squats and front squats is that Zercher squats are performed with the barbell held in the crooks of your elbows, while front squats are performed with the barbell resting on your front deltoids.

What's the difference between sprinting vs distance running?

The difference between sprinting and distance running is that sprinting involves shorter bursts of speed, while distance running is a more sustained effort over a longer period of time. Sprinting involves more muscle while distance running requires more endurance.

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