Ready for the final workout in my five-week series? This one is designed to get your heart pumping and your muscles ready for on-the-field action. If you’re tired of jumping rope, you can do a 15-minute jog during the conditioning segment instead—moving a little extra will help you run like the wind on game day. Now, get started! Because after this you’ll be ready to hit the soccer field and really have some fun!
Warm Up (5 to 10 minutes)
Take up to 10 minutes to warm up your body any way that you would like. Biking, walking, dynamic stretching (moving through a stretch, rather than statically holding a stretch for more than 5 seconds) are all great. Pick anything that gets your body moving and ready to go!
Circuit (8 minutes)
Prisoner Squats Stand with your feet in a wide-squat position. Interlock your hands and place them behind your head. Roll up onto the balls of your feet. Keeping your back aligned and your core engaged, perform a squat. Return to standing. Continue to squat for 30 seconds, keeping your heels off the floor until you’re done. (0:00-0:30)
Two-Leg Hops If you have five yards of space, use it. If not, use the space you have. Standing with your feet shoulder-width apart, knees slightly bent, go two hops forward, one hop back, two hops forward, one hop back, and so on. Hop continuously for 30 seconds. (0:30-1:00)
One-Leg Hops On your right leg (knee slightly bent), go two hops forward, one hop back, two hops forward, one hop back, and so on. Continue hopping for 15 seconds then switch to your left leg.? (1:00-1:30)
Tuck Jumps Stand with your feet shoulder-width apart. Extend your arms out in front of you, palms facing down. Explode up bringing your knees to the palms of your hands. Do this continuously for 30 seconds. (1:30-2:00)
Bird Dogs While on your hands and knees, back straight, core tight, slowly and steadily extend your right arm and left leg out. Bring them back to the start. Then take your left arm and your right leg and slowly extend them out. Repeat these movements nice and controlled for 30 seconds. (2:00-2:30)?
Hip Circles Lie on your right side with your legs stacked on top of each other. Extend your left leg up with your toe pointed towards the ground. For 15 seconds make a small circle with your foot working the hips. Then repeat the movement on your left side for 15 seconds. (On your next set, circle your foot in the opposite direction.) (2:30-3:00)?
Shoulder Taps Get into a full plank position with your elbows straight. Keeping your core engaged and trying not to sway your body, tap your left shoulder with your right hand and then bring your hand back down. Then, tap your right shoulder with your left hand. This exercise is meant to be performed slowly, so get as many reps as you can in 30 seconds, while staying fully in control.? (3:00-3:30)
Frog Crunch Start on your back with your hands behind your head, elbows facing out. Extend your legs out and up off the ground, with your heels together and toes pointed out. Bring your knees in towards your elbows. As you perform a crunch, bring your upper back and head off the floor, mimicking a frog. Then, keeping your core engaged and heels together, extend your legs back out and lower your head to the floor. That’s 1 rep! Perform as many as you can in 30 seconds. (3:30-4:00)
Repeat! Do the series of eight exercises again for a total of 4 minutes. If you need to take 30 seconds to 1 minute to catch your breath, do so before repeating the circuit. (4:00-8:00)
Conditioning Segment (2 minutes)—Jump Rope or 15-Minute Jog
Jump Rope If you have one available use it. If not, you can fake it! Skip normally for 30 seconds. (0:00-0:30)
Rest? for 30 seconds (0:30-1:00)
Jump Rope with 2 feet ?for 30 seconds (1:00-1:30)
Jump Rope 15 sec on your right foot only, and then 15 sec on left foot only.? (1:30-2:00)
Cool Down (5 to 10 minutes)
It is vital that you cool down after each workout to reduce inflammation and prevent injury. Use this time any way you would like. Walk and stretch—holding each stretch about 15 seconds, or try foam rolling. If you don’t have a foam roller you can use a softball or soccer ball, or just sit and stretch out well.
You did it! You made it through my five-week #soccerfit workout plan! Did you love it? Join the conversation below!
Lauren Sesselmann is a professional soccer player for the Houston Dash in the NWSL and a member of the Canadian national team. She won a gold medal in the 2011 Pan American Games, a bronze medal in the 2012 Olympics, and recently competed in the 2015 World Cup. Lauren is also the host and co-owner of the Fit as A Pro brand and owner of Success Through Soccer, which holds soccer clinics for kids all around the U.S. and Canada. Look for her in Dark Awakening, her first feature length film role, and in an upcoming movie in 2016.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.