Training a soccer player: routine and training plan - teenflixsports

Training of a soccer player Training plan and exercise routine🏆🥇

Soccer is one of the most popular sports, which is why many dream of playing at a professional level and seek how best to train a soccer player to reach their goal. It is important not only at a sporting level, as a game and pastime, but also at a social level. When playing in a soccer club it is important to work on specific exercises for the training of a soccer player. The objective is to improve in technical or tactical facets

It is also important to recover from injuries through rehabilitation. The training of a soccer player is part of an exercise routine that fulfills a specific objective. Professionals train to improve performance , both individually and collectively and in competition.

For example, the training of a soccer player will be noticed on the pitch depending on his training plan and his physical condition. Leo Messi, one of the best soccer players in the world, not only trains properly but also takes care of himself nutritionally. He follows a diet and exercises that allow him to continue at a high level. At the training plan level, sprint series, jumps, squats, series with dumbbells are performed. An exercise routine to keep your legs in shape, stretching and a continuous jog to give resistance to your game.


  • How to make a training plan for a soccer player?
  • Exercise routine of a soccer player in the gym
  • Training plan for a soccer player at home
  • Strength exercises for training a soccer player
  • Training of a professional soccer player

How to make a training plan for a soccer player?

The duration of a soccer player's training varies depending on several factors, including the exercise routine being carried out, the time of the season, the state of the player or the competition in which he competes.

Intervals in a soccer player's training plan

Regardless of the duration of the training, you should always follow the same training plan , made up of:

  • Warm-up: with a period of time of 5 to 10 minutes.
  • Main part: with a duration of 60 to 90 minutes, which will be divided into 4 to 6 parts with a duration of 10 to 20 minutes each.
  • Return to calm: a recovery to reduce heart rate and tension after a soccer player's training . Going back to bed usually lasts between 5 and 10 minutes, depending on the intensity with which the session has concluded.

Objectives of a training plan for a soccer player

After having a clear structure, you can design a training plan of approximately an hour and a half. Start with the warm-up, speed up the mobility of your body in a more general way and little by little focus on each specific part of your body. After organizing your warm-ups, we will go on to carry out the exercise routine , which is divided into three types of training:

  • Physical Preparation: When training a footballer at the beginning of the season, it is key to start with physical preparation. These types of exercises to be performed will be resistance, for example, continuous running or the fartlek exercise.
  • Strength : To gain resistance we will do resistance strength, explosive strength and maximum strength .
  • Coordination: Running technique exercises, such as amplitude, frequency and turns.
  • Technique work: They are divided into individual or collective exercises. For example, driving, control or passing exercises.
  • Tactics: Refers to game situations that will occur in matches. For example, defensive exercises such as retreat or high pressure or attacking exercises such as creation or finishing.
  • Strategy: They are also used for matches, you design strategic plans for corners, fouls, throw-ins or penalties. 
And finally, at the end of a footballer's training we will reach the calm down phase, which is very important to do so as not to injure yourself and make a correct recovery.
Exercise routine of a soccer player in the gym

You train not only to stay in shape, but also to prevent injuries. To become a professional , you need to work on your fitness to gain stamina and stability. The training of a  soccer player is basic for a good performance on the field.

Training of a soccer player with a bar

  • Barbell Squat: First place your feet shoulder-width apart. Then rest the bar on the traps and lower until your thighs are parallel to the ground. Then, hold that position for a second and come back up in a controlled manner. You will repeat this process 4 times with 8 repetitions in each series and a 90-second rest between series.
  • Bulgarian Barbell Squat: To perform this soccer player workout  , place the ball of your foot on a bench and flex your other leg until it's parallel with the ground, using dumbbells to add more weight to the exercise. Execute this process 3 times with 12 repetitions in each series and rest of 60 seconds between series.
  • Barbell Lateral Shift: Performing this movement involves keeping the bar between the traps and moving laterally by straightening one leg along with the body. You will repeat this process 3 times with 12 repetitions in each series and a 60-second rest between series.

Dumbbell routine for a soccer player

  • One leg lift with dumbbells: You must hold two dumbbells, one in each hand, and lower one leg parallel to the body at the same time. This training for a  soccer player must be done in 3 series with 12 repetitions and a 60-second rest between series.
  • Dumbbell calf raises: With your back straight you have to hold two dumbbells, one in each hand at hip height, then you have to raise your heels with a strong movement and to finish return to the starting position with a smooth movement.

Training plan for a soccer player at home

To become a professional it is necessary that you maintain the consistency of training to obtain a high-level performance. However, not any type of exercise routine is optimal to achieve this goal, you have to plan a training plan that helps you achieve the goals so that you can achieve the goals of the season. You can train at home as well as in the gym or on the field to hone your training plan skills . This can be used to exercise your skills, improve your knowledge of the sport, or improve your physical conditioning. The following exercise routine It is done at home to improve speed, agility, control, power and concentration.

  • Dribbling between cones: 3 cones will be placed, you will have to dribble the ball between them without throwing them allowing the surfaces of the feet to control the ball. This will make you practice quick touches to the ball, improving control and speed.
  • Wall Passes: This drill requires you to stand about ten feet from the wall. To start, throw the ball against the wall by checking the ball with your feet, continually returning it until you can't control it anymore. It's a great way to practice passing with the ball and to strengthen your reflexes.
  • Headbutts: It is an exercise similar to the previous one, it consists of throwing the ball against the wall and controlling it with the head.
  • Push-Pull: You will put your foot on the ball and move it from your toe to heel and back to toe quickly changing feet.
  • Stair Steps: You will put the ball in front of you, while placing your foot on top of the ball. Then, move your foot down, rapidly alternating feet as if you were going up stairs. This exercise will improve your balance and stamina.
Strength exercises for training a soccer player

A routine of strength exercises benefits the reduction of injury risk, since the muscles that stabilize the joints of the professional are strengthened . In addition, you will improve your balance, providing a more powerful movement, difficult for an opponent to win. There are different ways to work strength :

  • Fighting Strength : This type of strength appears in individual fighting between two players. For this reason, it will be necessary to propose exercises where they are exposed to individual duels, ball disputes and contact.
  • Jump force : Refers to aerial disputes. In these it is important that you know how to dispute and interpret set pieces, in which the dispute takes place in the air. Exercises to be carried out would be shots or clearances from the aerial game and mainly with a header. You don't have to focus on jumping more or less. The important thing is that you are able to measure and interpret the moment of action. The objective is to coordinate the ideal moment of perception-action that the situation requires.
  • Displacement force: Displacement force actions are related to the ability to move at maximum speed. They also have an impact on starting, braking or changing direction, allowing you to be more agile and faster.
  • Hitting force : It is the capacity that our professional players must have to hit the ball. For this, we need to propose tasks in which there will be a predominance of actions in which different types of hits will be put into practice, such as power shots, placement shots, crosses, passes, clearances, etc.
  • Competitive force : It is to work the collective game. You must propose situations in which collectively our team is exposed to situations such as competing second actions or direct play.

Training of a professional soccer player

What is training for an elite footballer like, for example, Leo Messi ? Being an elite footballer requires great physical maintenance, strength and speed. That is why it is important that you design your training plan to reach that level.

The match is the result of training, which serves to develop strength and endurance . Professional players usually go to the 5 key exercises that we have detailed above. They include barbell squats, dumbbell leg raises, barbell lateral shifts, and dumbbell calf raises in their training plan . In addition, the exercise routine is added to run 10 kilometers on average, a quality to increase speed .

Other exercises of professional soccer players

  • Plank: You have to keep the abdomen and back straight, extending the opposite arm and leg at the same time. You will repeat this process 3 times with 12 repetitions in each series and a 60-second rest between series.
  • Squats with rubber bands: They are normal squats, but with the difficulty of putting some rubber bands below the knee that will imply that you make more effort. Like the previous one, you will repeat it 3 times with a 60-minute break.
  • Side plank: You will have to keep your back horizontally straight with your body. Next, you will have to maintain this position for 3 seconds and relax by supporting the hip to return to the position. And, you will also repeat it 3 times with a break between them of about 60 seconds.

Soccer is a physically demanding sport that requires the repetition of very diverse activities. For example jogging, running, jumping and sprinting. These exercises are related to strength , power, speed, agility, balance, stability, flexibility, and endurance.