1

What are good solo workouts for soccer training?
Core: push ups & pull ups in the 15–20 range for joint/soft tissue health, Push Ups on one hand, Push ups with ball on your back, push ups with ball between your knees and/or feet, Abdos, Abdos with ball between your knees and/or feet
Ankle and legs: Bosu ball, Frog jump,
Endurance: Running, Sprint for 200 meters, then 400 meters, then 800 then 400 and 200 again. This will help you build strength and endurance as well. Stairs Climbing (Around 400 calories burn in 30 minutes of stair climbing), swimming (Around 350-400 calories burn in 30 minutes of swimming), jumping rope (Around 420 calories burn in 30 minutes of jumping rope), Star Jumps, Rocket Jumps, Squats, Burpees, Tapbacks, dealift, pressing
Ball Control: Zigzag ball control, air ball control with feet and head, agility ladder training, Try obstacle course training. Very common equipment's for obstacle course training are hurdles, jump rope, cones, training poles, agility ladder.
Passing/Shooting: Pass the ball to the wall, touch the ball with your foot 10 to 20 times & do that for several minutes. Shoot the ball to the wall, hold and shoot, chest and shoot after bounce, shoot back after bounce for several minutes.
#PushUpswithBallonBack, #FootballWorkout, #SoccerWorkout

2

Football Soccer Workout Drill: Zigzag
Equipment: A few cones (8 to 12). 1 Soccer ball.
Description: Align the cones straight and space them 2 feets from each other. Start at one end and control the ball with the outside of your foot in between the cones, zigzaging. AT the other end, turn and do the same back and forth for about 5 minutes. Rest ad repeat.
Pros: Improve ball control, foot work, navigating tight spaces during games. Balance.
Cons: Tiring
#Zigzag, #FootballWorkout, #SoccerWorkout

3

Football Soccer Workout Drill: Head Air ball Count
Equipment: 1 Soccer ball.
Description: Lift the ball with your foot, stabilize it, lift it above your head and start heading the ball slightly vertically continously. Keep your eyes on the ball and count while you are heading it. Keep it going as long as you can.
Pros: Improve ball control with head, balance, heading
Cons: Tiring of the neck, headaches
#HeadBallCount, #FootballWorkout, #SoccerWorkout

4

Football Soccer Workout Drill: Double Ball Abdos
Equipment: 2 Soccer balls.
Description: Lay down back down with two soccer balls between your legs. First ball between your Knees and the other ball between your legs. Try not to bend your Knees. Move your legs with the 2 balls up (45 deg) and down. Your legs should not touch the floor when going down. Continue up and down for about 5 minutes.
Pros: Great abdos, strong legs
Cons: None
#DoubleBallAbdos, #FootballWorkout, #SoccerWorkout

5

Football Soccer Workout Drill: Push ups with ball on back neck.
Equipment: 1 Soccer ball.
Description: Lift the ball up with your feet. Hold the ball on your back and move it slightly towards your neck. Lay down slowly and start push up while maintaining the ball on your back.
Pros: Ball control, Body strength, stamina
Cons: None
#PushUpswithBallonBack, #FootballWorkout, #SoccerWorkout

6

What are top 10 workout categories for football, basketball and hockey?
Cardiovascular / Respiratory Endurance: The ability of body systems to gather, process, and deliver oxygen.
Stamina: The ability of body systems to process, deliver, store, and utilize energy.
Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility: The ability to maximize the range of motion at a given joint.
Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed: The ability to minimize the time cycle of a repeated movement.
Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
Agility: The ability to minimize transition time from one movement pattern to another.
Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy: The ability to control movement in a given direction or at a given intensity.
#Cardiovascular, #Stamina, #Power, #Agility, #Speed, #Coordination, #Flexibility, #Balance, #Accuracy, #Strength,
#FootballWorkout, #SoccerWorkout, #BasketballWorkout, #HockeyWorkout

7

Football Soccer Workout Drill: Rainbow flick and shoot
Equipment: 1 Soccer ball.
Description: Lift the ball forward as a rainbow from behind, shoot as the ball lands in front of you.
Pros: Ball control, skills, balance
Cons: None
#RainbowFlick, #FootballWorkout, #SoccerWorkout

8

Football Soccer Workout Drill: Pass the ball back and forth while running in circle
Equipment: 1 Soccer ball, 1 partner
Description: Pass the ball, get it back while running in circle around your passing partner
Pros: Ball control, skills, balance
Cons: None
#PassWhileRunning, #FootballWorkout, #SoccerWorkout

9

Football Soccer Workout Drill: Bridge Soccer
Equipment: 1 Soccer ball
Description: Hold the ball at your feet and do a bridge, count to 20
Pros: Ball control, skills, balance, core
Cons: None
#BridgeSoccer, #FootballWorkout, #SoccerWorkout

10

Playing Team Sports or Working Out at Gym: Pros and Cons
Pros of Playing Team Sports:Meeting People to play with, Social, Motivated by team, Cost (Cheaper that going to the Gym), Common Goal
Cons of Working Out at the Gym:Can be boring, Lack of motivation (No one to push you), Expensive (Monthly membership)
Pros of Working Out at the Gym:Self control, Self motivation, you can use many gym machne to work on different parts of your body. Full control of your schedule.
Summary:Playing team sports allows you to be fit and healthy and be more social by meeting and networking with teammates before or after the games. You can also combine playing team sports with going to the gym to have a more complete amateur sports experience.
#ProsAndConsofCo-EdGames