advanced level

Soccer Workouts: Advanced Power Soccer exercises


Looking for soccer exercises? Find the best drills for player's strength here.

This phase of training focuses on maximum speed and strength development throughout the entire range of motion. This phase of training should only be implemented by individuals with adequate stabilization strength and eccentric strength.

This phase of core training is designed to improve the rate of force production.

REPS: 1-5
SETS: 4-6
INTENSITY: 30-45% of maximum or up to 10% of body weight.
TEMPO: Explosive (As fast as possible)
REST: 3-5 minutes

Cardio is optional in this phase of training.

Soccer is a sport that is not only enjoyable to play, but also provides a great workout for everyone on the field. However, if proper conditioning is not in place, the soccer field can be a minefield for injury.

The majority of soccer injuries are directly related to the muscles and joints of the knees, ankles, and hips, and due to the repetitive motion involved in this sport, a player may not realize how badly they are hurt until it is too late.

This section of our website is intended to make you, the Soccer player, aware of the dangers that exist in this sport. We want to make sure you're aware of the exercises and techniques that will keep you in the game.

After all, the rest of the world is outperforming us in this sport, and it's past time for us to catch up. We need you to be healthy in order to do so.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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