Soccer Player's Guide to Get Into Shape
- Melissa Ortiz
- Mar 28, 2020
- 2 min read
Well well well... It is that time of the year when you are soon going to be entering your preseason tests, sprints, suicides, and games. Problem- you aren't in the shape you need to be.
It's okay, unfortunately I have been there too. Did I get back into shape? YES. Was it easy? NO. In how long? Around 3 weeks with 3 days off. Ps- make sure that whatever test you will be given, you try it at least 2 times before the day of preseason.
Here we go:
1. Map out a plan and STICK to it.
2. Eat well (plenty of protein and post-workout shakes that will help you recover.
3. Recover. This means rest, sleep, ice, and foam roll.
My plan looked like this-
Monday, Wednesday, and Friday : Speed + Agility
4 x 18 yard sprint (jog back) (20 second rest)
4x 60 yard spring (jog back) (30 sec second rest)
4 x 120 yard sprint (jog back) (1 min rest)
-3 min rest-
2 Full field suicides with a 1 min rest in between.
(The last sprint is for mental strength).
For agility:
Ladder and cone work with the ball
Here is a good Youtube video to follow! https://www.youtube.com/watch?v=ezxBHV9QsR8
Don't have a ladder? That's ok, you can do quick feet using cones or even a line.
Tuesday, Thursday, Saturday : Cardio + Strength
Hope you rested well because today will be challenging.
If you have access to a pool, this is the key to the entire plan. You will be doing this after your strength workout or in the evening.
Strength:
Warm up 10 min jog on treadmill.
Foam Roll 30 seconds - Adductor , Quadruped , Glutei
Active stretch.
--.-Strength -
3 x 10 Squats (end each set with 10 jump squats) = 20 total
4 x 8 Push Up - 3. position Isohold
3 x 10 Atlernating Lunges (20 total) - you may increase to using dumbbells
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4 x 12 Glute Bridge - with Cable Core Activation
4 x 12 Romanian Deadlift - 1 Leg ( Dowel or use a 10lb single dumbbell)
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4 x 20 Overhead Press Standing 1 Arm Dumbell
4 x 12 Two Arm Kettle Bell Swings
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ABS:
4 x 20 Crunches
4 x 20 V- Ups
4 x 20 Twists with medicine ball (10 lb)
Afternoon / Evening workout: POOL!
Total: 1 hour
5 warm up laps (1 = there and back)
Stretch
2 Laps as fast as you can (time it)
Rest 2 min
1 Lap as fast as you can (time it)
Rest 1 min
Repeat 6 times each and make sure you beat your times.
Rest for 3 min.
Go for endurance - swim 4-8 laps at a decent pace (not overexerting but working your heart rate at a steady pace)
Stretch when you are done with 60 min in total for the work out.
Sunday aka Day 7: REST!
Make sure you ice bath, go for a swim, light jog and stretch.
Good luck! This is based purely off workouts I did and was given by my trainers. I am in no way a certified trainer but happily give my insight. Please seek medical advice or clearance if needed prior to doing my workout posts.
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