I’m totally inspired by the World Cup – these guys are fit! So, here is a Human Trainer Soccer Workout.
These are great exercises for soccer players to build agility, balance and strength.
HT Foot Cradle 1-Leg Suspended Split Squat (Balance, Core and Strength)
Begin placing one foot in the foot cradle with the hand resting on the hips. Squat down with your suspended leg in the foot cradle pressing back and down behind the body. Do 3 sets of 10-15 on each leg.
HT Alternating Cross Reverse Lunge (Legs and Power)
Holding the handles in neutral position, step back with your right leg into a reverse lunge, but cross it over to the left side as you lunge. Come back to center and repeat with your left leg. Do 3 sets of 10-15 on each leg.
HT Jump Squats (Power)
Facing the straps, firmly grasp both handles and hold on so that the straps and your arms are fully extended in front of you with palms facing down. As you jump straight up press downward on the handles to increase the height of your jump. Focus on landing into a proper squat position and make sure not to land hard. Do 3 sets of 15.
HT Chest Press with Alternating Knee Tuck (Upper Body Strength / Conditioning and Core)
Facing away from the straps, hold a handle in each hand, arms extended in front of you at shoulder level, palms facing down. Keeping your shoulders back and down, lower your chest towards your hands so that your hands come just below your shoulders. As you press back up to the starting position, with the arms extended straight, lift one knee towards the chest, then place it back on the ground. Go into your next chest press but for this rep bring the opposite knee towards the chest. Do 3 sets of 20 (on each leg)
HT 1-Leg Squat & Row (Power, Coordination and Strength, Linking Upper Body and Lower Body)
Facing the straps, grasp both handles in neutral position and hold on so that the straps and your arms are fully extended in front of you (arms should be parallel with shoulders). Lean back and press your hips back and down into a low squat position. As you come up, pull your body up to meet your hands. The end position should be with knees straight, hands right up against your shoulders, elbows up and behind you. Release arms back in front of you and then come back down into a squat. Repeat sequence. 3 sets of 10-15 on each leg.
HT 1-Leg Foot Cradle Burpee (Strength, Balance, Conditioning)
Facing away from the straps, with one foot in a foot cradle, come forward a bit so that the strap in partially extended. Once in this position, drop down into a push up while suspending the original standing leg off to the side and in line with the leg in the strap. Drive the original standing leg forward, plant it, and then jump up toward the ceiling off that leg. Upon landing, go right back into a push up and repeat the sequence. Repeat for 20-30 seconds.
HT Foot Cradle 1-Arm Extended Balance (Core Strength and Endurance)
Facing away from the straps get into a high plank position with toes in the foot cradles. Both hands should be directly under the shoulders. Lift your right hand so that your arm is straight out in front of you. Make sure to keep hips level. Place your hand back on the ground and repeat with the other hand to complete on set. Do 3 sets of 20 (10 on each side)
HT Dips (Stronger arms for more speed and running propelling)
Standing right under your straps, hold the handles on either side at waist height. Flex your triceps and press your body upwards off the floor into a full extension. Lean forward slightly to engage the chest, stabilize the arms and torso, and slowly dip downwards until your triceps are approximately parallel with the floor. Contract your triceps and chest and push back upwards to full extension. (Starting position) Repeat for 10 reps.
HT Alternating Hamstring Curls (Injury prevention, Strength)
Facing the straps, lie down on your back with your heels in the Foot Cradles. Make your legs straight and lift your hips off the ground. Keeping your core engaged, bend one knee and bring your heel towards your butt. Then do the same with the other leg. Extend your legs back out. This completes one rep. 3 sets of 10-15.
HT 2-Knee Side to Side Tuck (Core Strength, Endurance)
With your feet suspended in the foot cradles get into a plank position (straps should be fully extended). With legs together, bring your knees up to your right side. Return to center and then do the left side. Do 3 sets of 20 (1 rep = knee tuck on both sides)
HT Plank (Core Strength, Endurance)
Get into a plank position with your feet elevated in the foot cradles. Make sure to keep your core engaged. Hold the plank for 30 seconds, rest and repeat 3 times.
HT Pushup and Knee Tuck (Upper Body and Core Strength, Endurance)
Maintaining the plank position in the above exercise, lower into a pushup. Return to plank and bring your knees in together towards your chest. Do as many as you can in 30 seconds.
HT Alternating Sprinter (Core Strength, Endurance)
Begin in a high plank position with both feet placed in the foot cradles, face down. Bring the right knee towards the chest, then bring switch legs bringing the left towards the chest. Continue alternating legs keeping the core engaged with hands directly under the shoulders. Do as many as you can in 30 seconds.
HT Alternating Superman (Upper Back Strength and Endurance)
Facing away from the straps, Keep your feet planted, and stand holding both handles out in front, perpendicular to your body. Without bending your knees, lean forward into an incline that you are comfortable with. Keeping the core engaged, and with controlled movement, raise your arms so they are extended above your head. Pause for a couple of seconds, and return to start position. Do 3 sets of 15.