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Lean and Mean: Soccer Drills Can Change Your Physique

Even if you don’t plan on becoming a professional soccer player, playing on a soccer team can improve your physique from head to toe. In regular training, you can also use popular football conditioning exercises to tone up, lose weight, and increase muscle strength.

Lower body conditioning

Football players who need to increase their strength on the field focus on the condition of the lower body on two nonconsecutive days of the week, such as Monday and Wednesday or Friday and Sunday. Strength training can include total lower body exercises at the gym or some muscle-building exercises like dumbbell squats, lunges, and squat jumps that you can do at home.

To burn calories and warm up before your lower body workout, do up to 15 minutes of sprints on the field or on the gym treadmill to keep your legs toned and flexible.

Cardiovascular Strength

To support stamina on the field on game day, football players depend on the condition of the heart. Since most soccer games involve sprinting down the field to chase the ball, sprinting works for your heart condition and helps you lose weight quickly.

When working with a friend on the track, run a 60-yard sprint together while expending 80% of your energy. Rest 30 seconds between each set and then increase the speed to 100% to run twice the length of the field. This exercise can be repeated as needed, based on the individual’s activity level.

Core Power

Soccer is a rigorous workout that will tone your body from head to toe and relies primarily on incredible core strength. In order to avoid other players and control the ball at the same time, soccer players need to support their abdominal and back muscles to increase their strength on the field.

For a soccer-inspired ab workout, you can do a few abdominal exercises before your cardiovascular workout several times per week. Football-friendly ab exercises include bent-knee crunches, straight leg crunches, and weighted crunches with medicine balls or weight plates.

Supporting core strength will not only give you a more attractive midsection come bikini season, but it can help improve your overall athletic ability, especially when running and kicking. Additionally, a strong core can help reduce the risk of injury on and off the field by protecting your back in a range of motion.

If you’re looking for a fun and creative way to tone your muscles and lose weight, there’s nothing more effective than joining a soccer team. By playing just 30 minutes of exercise, you can burn anywhere from 250 to 955 calories, depending on your weight and activity level. A 155 pound man can burn up to 350 calories while playing football for half an hour; in 60 minute league games, this is a total of 700 calories expended!

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