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everyday workout for soccer

ryanblakeley.net

everyday workout for soccer

edition 7

Jun 26, 2022
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everyday workout for soccer

ryanblakeley.net

1

I saw this originally in a thing about a workout Cristiano Ronaldo does everyday. It seems like a well-rounded exercise routine.

There are 8 exercises. The goal is to do 5 sets. If I go through just 1 set of all 8 exercises it makes for a good warmup.

These can all be done as body-weight movements, i.e. no equipment necessary. But it’s good to mix it up with weights, resistance, and instability.

2

  • Sometimes I do regular sets, one exercise at a time for up to 5 sets before moving on to the next exercise.

  • Sometimes I do power sets, two exercises at a time for up to 5 sets before moving on to the next pair of exercises.

  • Sometimes I do a circuit where it’s one set of all 8 exercises before starting the second set.

  • I don’t always use a timer but when I do I will time sets rather than timing rest intervals. For example, 1 set every 3 minutes would mean set 1 starts at 00:00 and set 2 starts at 03:00.

3

  1. Lunge

    1. demonstration

    1. max 10 reps each side

    2. alternatives: split squat,

  2. Push-up

    1. max 25 reps

    2. alternatives: one-arm, raised feet, raised hands

  3. Side-lung and jump

    1. max 10 reps each side

    2. alternatives: use elastic bands

  4. Ab crunch

    1. max 25 reps

    2. alternative: trunk twist

  5. Squat

    1. max 20 reps

    2. alternatives: one-leg, do it on an unstable surface, sumo squat, dead lift

  6. Plank with toe touch

    1. demonstration

    2. max 12 reps each side

    3. alternatives: mountain climber, plank with shoulder touch and thigh touch

  7. Donkey kick

    1. demonstration

    2. max 6 reps each side

    3. alternative: glute extension

  8. Superman

    1. demonstration

    2. max 6 reps

    3. alternatives: back extension, bird dog

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everyday workout for soccer

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