No Gym? No Problem: Home Exercises for Soccer Players

Aug 2, 2022

If you aspire to be a great soccer player, you need to work out in the off-season. Unfortunately, you might not have access to a gym if you are not a professional, and will have to adapt to what you have. Fortunately, sites like Motherhood Community have all the information necessary for soccer conditioning drills you do at home.

Here we will be looking at a few of the best home conditioning for soccer players. You can perform these workouts with little to no equipment and they can improve your athleticism and lower your risk of soccer injuries. As a result, they are great options for beginners. 

Home Conditioning Drills for Soccer Players

In the sections below, you will find information on several home exercises that also work as soccer conditioning drills. It’s a good idea to vary your training, so try to incorporate all of these exercises into your routine a few times a week.

You need a lot of leg and core strength as a soccer player. The games are 90 minutes long, and if you aspire to be a star player, you need elite conditioning. An hour and a half of running around is no joke! 

Single-Leg Squats

Single-leg squats are a fantastic exercise for building leg strength at home. It’s a great soccer conditioning drill that will help you develop explosive leg power and speed. It can also reduce the risk of soccer injuries such as ACL tears, hyperextensions and more. 

Performing Single-Leg Squats

  1. To perform this exercise, start by standing on one leg in front of a sturdy chair. 
  2. You should then lower your hips so that they gently touch the chair. Return to the starting standing position. 
  3. When you dip down to touch the chair, make sure that it is not supporting your weight.
  4. The chair is there to indicate you have squatted deep enough, not to support your weight.

Squat eight times before taking a rest, and do three sets. You can then switch to the other leg. While you might be tempted to switch to alternate legs, it is better to do one side all at once before switching. That way, your leg needs to work while it is fatigued.

Box Jumps

To perform this exercise, all you need is a box. The size of the box you need depends on your strength and power. This exercise should improve your balance and leg strength, and it also burns calories efficiently.

Performing a Box Jump 

  1. Start by standing with a box half a foot away from you and bend the knees. You will then descend down to the floor. 
  2. Swing your arms backward before jumping onto the box. 
  3. When you land on the box, rise and swing your arms to give yourself the necessary momentum. 

When you land on the box, you will be in a squat position. Stand up before jumping back down to the floor. You can repeat this exercise as many times as you like and for as many sets as you like. Do not be afraid to go slow with this exercise.

Sumo Squats

Another excellent soccer conditioning drill for developing leg strength is sumo squats. They target all the essential components of your legs, working out your quads, hip flexors, hamstrings, glutes, and calves. You can perform this exercise either with weights or without. 

Performing Sumo Squats

  1. To start, stand with your feet wide apart and your toes pointing at a 42-degree angle in a standard squat pose. 
  2. Then, while keeping your core and chest braced, move your hips back and bend your knees. 
  3. Keep lowering your body slowly until your thighs are aligned with the floor.
  4. You will then pause and rise slowly before repeating. 


This activity can also be performed just before a match, making it a great choice for stretching out before a game. Sumo squats can be made more challenging with pistol squats, also called single-leg squats.

At Home Soccer Cardio Set

Every soccer player should incorporate distance running into their training. You need the endurance to be a soccer player, and there is no better way to build endurance than to run. However, you also want to build speed, and you won’t achieve that by running long distances.

To build speed, find a gentle hill or stairs. You will want to warm up first, jogging for seven to ten minutes. Once that is done, run up for five to seven seconds and then walk back down. Repeat the process and gradually increase the length of time to ten seconds. Complete each set three to six times, depending on your needs.

Final Thoughts on Soccer Conditioning Drills 

Soccer is a sport that requires a lot of strength and conditioning. These four exercises will help you out as a player and help reduce the risk of soccer injuries. But don’t hesitate to experiment with your needs. After all, soccer is as much about dedication and hard work as it is about raw talent.
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