Strength and Conditioning for Soccer Players
Soccer demands physical strength and endurance. Incorporate 3 strength-training sessions and 2 cardio sessions per week:
Lower body: Squats, lunges, and calf raises (3 sets of 12 reps).
Core strength: Planks (3x60 seconds) and Russian twists (3x20 reps).
Endurance: 30-45 minutes of interval running (e.g., 5 rounds of 1-minute sprints followed by 2 minutes of light jogging).
Strong players are more resistant to injuries and can maintain high performance for 90 minutes.
