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

Sets / Seconds

1 / 60

Body part

Core, Unterkörper, 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

Unterkörper, 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

Sets / Seconds

1 / 60

Body part

Core, Lower back, Unterkörper, Hips, Glutes

Training Goals

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.

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.