Soccer training isn’t one size fits all. Each player’s workout is different depending on their position and style of play. We’ve put together a series of circuits designed to get you sharp in time for kick off. 

Warm up 

Get your muscles fired up with these HIIT exercises

  • 30 secs jogging on the spot 
  • 30 secs shoulder rolls 
  • 30 secs toe touches 
  • 30 secs star jumps 
  • 30 secs ankle rotations 
  • 30 secs hip rotations 

Take a minute to have a drink of water and then repeat once more. 

If you find these workouts difficult, don’t worry. Do as much as you can and work up to improving your performance each time you do it. For example, if 10 push-ups sounds impossible, do as many as you can comfortably manage and then try and beat that total next time.

Defender

Anticipation and reaction are the key qualities that set the great players apart from the rest. Circuits like these will ensure you make that last ditch tackle or goal line clearance. 

  1. Start at the goal line and sprint to the 6 yard line. 
  2. Do 20 jump squats, imitating a header at the top of your jump. 
  3. Sprint to the 18 yard line and do 15 jump squat headers. 
  4. Sprint to the 10 yard line and do 10 jump squat headers. 
  5. Run back to the 6 yard line. 
  6. Have a breather for 2 minutes and then repeat the drills 8 times. 

We think some of the most important aspects for being a defender include:  

  • Positioning. Get yourself goal side of the attacker. 
  • Communication. You get a better view than most on the pitch, so let people know what you can see… man on’s, where to pass etc. 

Midfielder

Some would argue midfielders have the most physically demanding position in the game, especially if the team’s formation is attack focused. As a midfielder, being able to attack, defend and everything in between is important. This drill won’t be easy, but it will be worth it. 

  1. Start on the goal line and run at 75% speed to the center spot. 
  2. Drop and do 20 push-ups and 20 squats. 
  3. Sprint back to the goal line and do 20 squat jumps. 
  4. Take a 2-minute breather and repeat 6 times. 

We think some of the most important aspects for being a midfielder include:  

  • Endurance. Make sure you’re not blowing to keep dictating the play. 
  • Keep your head up. You can’t find a pass if your eyes are glued to the floor. 
  • Forget quickly. Whether you played the perfect pass, or it failed miserably, a midfielder’s ability to let it go is vital to a good team. 

Attacker

Attackers pride themselves on acceleration to the max and these drills will help you achieve just that. 

  1. Place a ball on the edge of the box, walk to the penalty spot and face away from the goal. 
  1. Sprint to the left post, do ten push-ups then sprint to the spot and do ten push-ups. Repeat this 4 times. 
  2. Sprint to the right post, drop and give ten burpees, then sprint to the other and do ten burpees. 
  3. Shoot to the top corner, like we know you will, and do 8 squat jumps. 
  4. Get your breath back for 2 minutes and repeat 8 times. 

We think some of the most important aspects for being an attacker include: 

  • Instinct. You don’t often get much time or space up top, know where the goal is and if you get an angle, take your shot. 
  • Can you hold up play? MAN v FAT Soccer sessions can move fast at times, as an attacker being able to slow the pace down can help your teammates get their breath back. 

Remember to take it steady as you ease yourself into it and build up gradually to avoid injury stopping your play altogether.