Athletic Training: The Best Exercises for Soccer Players

Strength training for greater stability, more explosive movement, and strength in one-on-one situations.

Time

40 minutes
10 exercises

01 Mobilization

The first part of athletic training for soccer players includes a mobilization component. With so-called “movement preps,” you’ll optimally prepare yourself for the subsequent strength training. Our main goal is to lengthen the front of the body. This area is often stiff in soccer players due to the high level of physical stress they endure.

Dynamic Hip Flexor Stretch

Start in a one-legged kneeling position and place the BLACKROLL® under your rear lower leg. Straighten your upper body and pull your navel toward your spine.

Push the BLACKROLL® backward until you reach a comfortable stretch. Hold this position.

Tip: For even greater mobility, you can perform small, dynamic movements back and forth while in the final position.

Product

Standard

Seconds

Body part

Upper Body, Lower Body, Hips, Glutes

Training Goals

World's Greatest Stretch

Start in a one-legged kneeling lunge and wrap the SUPER BAND® around your thigh from the inside. The tension should come from the side. Extend your back leg backward and keep your chest upright.

You should already be able to feel a stretch in your hip.

Tip: To mobilize the entire front and spiral lines, lift the arm on the side of the extended leg and rotate it over your thoracic spine toward the ceiling.

Product

Super Band

Seconds

Body part

Lower Body, Hips

Training Goals

Pretzel

Start in a side-lying position on the floor. Bend the knee of your top leg to 90 degrees. Place the BLACKROLL® under the bent knee to stabilize your pelvis for the following mobilization.

Bring your lower leg into active hip extension and grasp the top of your foot to increase the stretch. Try to keep your entire upper back flat on the floor.

Tip: Make sure your top leg does not leave the BLACKROLL® and that your other leg remains in full hip extension throughout the entire exercise.

Product

Standard

Seconds

Body part

Upper Body, Lower back, Lower Body, Hips, Glutes

Training Goals

Improve mobility, Release Tension

02 Strength Training

Strength training is an important component of athletic training for soccer players. The main focus for soccer players is on the leg muscles. Also train your upper body; this will help you improve your strength in one-on-one situations.

Push-ups

Start in a push-up position with your feet on the BLACKROLL®. Keep your core engaged without letting your pelvis drop. Bend your elbows and lower your upper body. Push yourself back to the starting position.

Tip: Alternatively, you can do the push-ups without the roll.

Product

Standard

Repetitions

3 x 12

Body part

Upper Body, Shoulders, Chest, Upper arm

Training Goals

Side Walks

Place the LOOP BAND around your thighs in the standing position, directly above your knees. Bend your knees slightly. Move step by step to the side.

Tip: When moving to the side, make sure the leg you’re moving toward moves first.

Product

Loop Band

Repetitions

3 x 12

Body part

Lower Body, Glutes, Thigh

Training Goals

Front Squat

Stand with your feet hip-width apart on the SUPER BAND. Place the other end on your shoulders and cross your hands. Keep your upper body upright and bend your knees as deeply as possible.

Return to the starting position.

Product

Super Band

Repetitions

2 x 12

Body part

Lower Body, Glutes, Thigh, Lower legs

Training Goals

03 Core Stabilization

Strictly speaking, stability training is also a form of strength training. However, core stabilization is so important that it deserves its own section. Below, we’ve put together a selection of stability exercises for soccer players.

Forearm Side Plank

Start in a forearm plank position and place the BLACKROLL® under your forearms. Focus on engaging your core and hold the position without letting your hips drop.

Tip: To increase the difficulty, alternately lift your feet off the ground or push the BLACKROLL® forward and backward with your arms.

Product

Standard

Seconds per side

3 x 60

Body part

Upper Body, Stomach, Lower Body, Hips

Training Goals

Rowing in a side plank

Secure the SUPER BAND at knee height. Get into a side plank and grasp the end of the band with your free hand. Pull it close to your body and guide it back to the front.

Product

Super Band

Repetitions

3 x 30

Body part

Upper Body, Upper Back

Training Goals

Pallof Press

Attach a SUPER BAND to a sturdy object. Grasp the band with both hands and assume a one-legged kneeling position. The band should be taut.

Start by keeping your hands close to your body, then extend them forward. Make sure to keep your lower back and pelvis stable. Then move your arms back to the starting position in a controlled manner.

Product

Super Band

Repetitions

3 x 12

Body part

Upper Body, Shoulders

Training Goals