More drills for the aspiring soccer superstar

 

According to soccer enthusiast Alexander Sabadash, soccer players need regular workout sessions to stay in great shape. As the sport is physically demanding, they need to engage in activities that will help them become faster, more agile, and more flexible. If they can’t make it to the gym, they must follow an alternative workout program at home.

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For today’s blog, here are quick workouts for soccer players, as shared by Alexander Sabadash.

Cone: Cone drills can be performed anywhere with a wide space—even in one’s home. To do this, set up a line of cones, or use big items that can substitute as cones (big detergent or milk bottles, folding chairs, etc.) and put a two-foot space between them. Dribble the ball and weave in and out of the cones until the end is reached.

Ladder: Skipping exercises and ladder drills can also help improve one’s agility. No ladder? No problem! People can draw ladder-like lines on a concrete floor using chalk.

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Plyo: One can do plyometric drills as long as they have a place where they can hop, jump, and leap. Lateral and forward bounds can be done by just leaping forward or side to side. Jumping drills can be done by using a sturdy box as a step, notes Alexander Sabadash.

Strength: Finally, Alexander Sabadash mentions that soccer players must practice their lower body and core areas to have improved balance. Exercises like squats, lunges, push-ups, and planks can be done with minimal-to-no equipment. Even a 20-minute session can make a difference.

More favorite exercises and drills of the best soccer players.

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Alexander Sabadash lives and breathes soccer. He follows the top Russian, English, and Spanish leagues religiously and spends a considerable amount of his free time playing games or simply passing the ball around on the field.

For those who are serious about getting better at soccer, Alexander shares a few more exercises and drills which some of the best soccer stars in the world do regularly.

Plyometrics: Soccer players need explosive quickness. Plyometric exercise is an excellent way to strengthen the fast-twitch muscles of the legs.

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Agility ladders: These ladders can boost footwork, which is a huge part of a soccer player’s game. It can also increase coordination and awareness and leg strength.

Zigzag sprints: A great supplement to agility ladder drills is the zigzag sprints, which increases the ability of a player to change directions and stop at a dime.


Single-leg hops: Normally done through a series of hurdles, Alexander Sabadash mentions this to be one of his favorite drills since it strengthens the legs and adds to one’s leaping ability for headers.

Calf raises: One of the more isolated and focused drills on this list, calf raises aims to increase the power in the lower part of the legs, the part responsible for quick, agile movements.