Try this quick and easy total body workout to get toned all over by strengthening your arms, lower body and core muscles. Soccer players need to have strength to prevent injury and to be stronger and faster on the field than their opponents.
Upper Body: Push Up to Side Plank
Starting in a plan position, complete one push-up at your level. After your push-up, rotate your body into a side plank, dropping your bottom knee for balance level. Rotate sides.
Lower Body: In & Out Squats
With your feet about hip-width apart, toes facing forward, keep your chest tall as you push back with your hips and drive into the ground through your heels into a squat. Stand up then jump or step your feet out wider than hip width, toes slightly pointed out, and squat down. Repeat.
Full Body: Mountain Climbers
Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can (go across your body for additional difficulty). Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time
Core: Plank Punches
Starting in a plank position, extend your arm in front of you while keeping your hips parallel to the ground.
Full Body: Burpees
Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position*. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. You should maintain a fast pace for this exercise.