How to Do
The moderate soccer should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate soccer.
Beginning
1. Begin with your left foot on the soccer ball.
2. Switch feet quickly, driving the opposite arm and engaging the core.
3. Keep your feet light and make explosive movements with quick toe touches. Perform 20 reps.
4. Complete 3 rounds with a 60-second rest in between.
Movement
1. Set up two cones approximately 2 meters apart.
2. Begin by kneeling on the ground next to one of the cones with one knee and the same side hand.
3. Drive up and quickly accelerate towards the second cone in front of you.
4. Jog around the cone and then back to the start. Concentrate on remaining light on your feet.
5. Complete 5 rounds of 30 seconds each, resting 30 to 60 seconds between rounds.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
