8 Power-Packed Football Workouts For Women – Supercharge Your Skills.

Are you ready to kick your soccer skills up a notch? Whether you’re a seasoned player or just getting started, we’ve got something special for you.

Welcome to 8 Power-Packed Workouts For Women to Supercharge Your Soccer Skills – your go-to guide for taking your game, and your fitness, to the next level.

Soccer isn’t just about the thrill of the game; it’s about strength, endurance, agility, and above all, the joy of playing.

We understand that as a woman in the world of soccer, your training needs are unique. That’s why we’ve tailored these soccer workouts specifically for you – to help you harness your power, boost your stamina, and finesse those skills, all while having a blast!

From dynamic warm-ups that get you game-ready, to strength and agility drills that feel just as fun as they are challenging, we’ve covered all bases.

So, lace up your cleats, tie back your hair, and let’s get ready to bring some extra zest to the field. Let’s get started!

Table of Contents

womens soccer workouts the warm up

#1. Warm-Up Routine: Pre-Game Essentials

Before we hit the field, let’s get our bodies game-ready with a warm-up routine that’s as essential as that perfect pair of cleats.

This routine is your golden ticket to enhancing flexibility and minimizing the risk of injuries.

Jogging in Place:

  • How to: Stand with your feet hip-width apart and start jogging gently on the spot. Keep your arms relaxed and allow them to swing naturally.
  • Why it’s great: This gets your heart rate up and your blood flowing, warming up the body overall.

Leg Swings:

  • How to: Hold onto something for balance, like a fence or goal post. Swing one leg forward and backward, gradually increasing the range of motion.
  • Why it’s great: Leg swings warm up your hip flexors and hamstrings, key muscles in soccer.

Arm Circles:

  • How to: Extend your arms out to the sides and make small circles, gradually increasing to larger circles.
  • Why it’s great: This simple movement wakes up your shoulder joints and upper body, which are crucial for balance and coordination.

Side Lunges:

  • How to: Step to the side and bend one knee while keeping the other leg straight, then switch sides. Keep your toes pointing forward and your back straight.
  • Why it’s great: Side lunges are fantastic for activating your inner and outer thighs, as well as improving lateral movement.

High Knees:

  • How to: Jog in place, lifting your knees high towards your chest with each step.
  • Why it’s great: High knees boost your heart rate while warming up your core and leg muscles.

Butt Kicks:

  • How to: Jog in place, kicking your heels up to touch your butt with each step.
  • Why it’s great: This exercise loosens up your quads and gets you ready for those powerful kicks.

Dynamic Stretching – Toe Touches:

  • How to: Stand with your feet shoulder-width apart, step forward with one foot and reach down towards your toes, then switch feet.
  • Why it’s great: Toe touches stretch your hamstrings and lower back, increasing your flexibility for those high kicks and sprints.

Torso Twists:

  • How to: Stand with feet shoulder-width apart, arms outstretched, and gently twist your torso from side to side.
  • Why it’s great: This helps loosen up your spine and warms up the core muscles, enhancing your agility.

Stick with these exercises before a match or training session, and you’ll step onto the field feeling limber, strong, and ready to conquer the game.

Expert insights

“Warm-ups allow you mentally preparing yourself for the task ahead. It is critical to focus when you are working out or playing a game. If you are focused, you are more likely to execute exercises correctly, avoid injuries and get the most out of your body for that session.”

Lucas Krueli, Trust My Coach

Watch & learn: Best soccer warm up.

Here’s a great video tutorial that shows you some easy warm up exercises that will get you ready for training or a match.

Warm up Routine Training Plan

Here’s a handy warm-up training plan guide designed by FIFA with exercises and timings for you to use and follow at your next training session.

ExerciseDurationKey Focus
Jogging in Place2 minutesIncrease heart rate and blood flow, general body warm-up
Leg Swings1 minute per legWarm-up hip flexors and hamstrings
Arm Circles1 minuteShoulder joint warm-up, upper body mobility
Side Lunges2 minutesInner and outer thigh activation, lateral movement
High Knees1 minuteCore and leg muscle activation, cardio boost
Butt Kicks1 minuteQuad stretch and activation, cardio continuation
Dynamic Stretching – Toe Touches2 minutesHamstring and lower back flexibility
Torso Twists1 minuteSpine mobility, core activation

TOP TIP! Introduce a ‘Warm-Up Leader’ for each session, where a different team member leads the warm-up routine each time. It’s a great way to build leadership skills and add variety to your warm-ups.

8 workouts speed and agility drills

#2. Speed and Agility Drills: Quick Feet, Quick Thinking

Alright, soccer dynamos, it’s time to turn up the heat with some speed and agility drills! Picking the right drills can dramatically boost your performance on the field.

These exercises are all about enhancing your reaction times and agility, making you a formidable force in any match. Let’s get those feet moving!

Ladder Drills:

  • How to: Lay a ladder flat on the ground. Move through the ladder with quick feet, using patterns like one-foot, two-feet, in-and-out, and side-to-side movements.
  • Why it’s great: Ladder drills improve footwork speed, coordination, and agility – crucial for dodging opponents and making swift turns.

Short Sprints:

  • How to: Mark out a short distance (about 20-30 yards). Sprint to the mark as fast as you can, then jog or walk back to the start as your recovery.
  • Why it’s great: Short sprints build explosive speed, which is essential for beating players to the ball and making quick breaks.

Cone Drills:

  • How to: Set up cones in a zigzag pattern. Weave through the cones as quickly as possible, maintaining control and balance.
  • Why it’s great: This drill enhances your ability to change direction quickly and improves balance – think of it as the slalom skiing of soccer.

Shuttle Runs:

  • How to: Set up two cones about 10 yards apart. Run back and forth between them, touching the cone each time, for a set period or number of repetitions.
  • Why it’s great: Shuttle runs boost both speed and endurance, perfect for those moments when the game demands a little extra stamina.

Box Jumps:

  • How to: Find a sturdy box or platform. Stand in front of it and jump up onto the box with both feet, then step back down and repeat.
  • Why it’s great: Box jumps are fantastic for building lower body strength and explosive power, giving your jumps and kicks that extra oomph.

T-Drills:

  • How to: Set up cones in a T-shape. Sprint forward to the first cone, shuffle sideways, sprint back to the center, and then shuffle to the other side, creating a T-pattern.
  • Why it’s great: T-drills enhance multi-directional speed and agility, mirroring the dynamic movements you make during a game.

Getting better at soccer is all about practice and patience. The more you work on these drills, the quicker and more agile you’ll become on the pitch. Keep at it, and soon you’ll be zipping past opponents with ease.

Expert insights

“Soccer agility and speed should always be part of your practice routine. Understanding and knowing how to put these skills in play during a game creates indispensable and hard-to-beat players.”

Ali Krieger, American former women’s professional and international soccer player.

Watch & learn: 6 Soccer Agility Drills

Here’s an awesome video workout from top soccer player Ali Krieger who guides you through 6 soccer agility drills that she recommends and loves.

Speed & Agility Drills Training Plan

Here’s a handy training plan guide designed by adidas for all abilities, with exercises and timings for you to use and follow at your next training session.

ExerciseDurationKey Focus
Ladder Drills10 minutesImproves footwork speed, coordination, and agility
Short Sprints10 minutesBuilds explosive speed, essential for quick breaks
Cone Drills10 minutesEnhances ability to change direction quickly and balance
Shuttle Runs10 minutesBoosts speed and endurance, great for game stamina
Box Jumps5 minutesBuilds lower body strength and explosive power
T-Drills10 minutesEnhances multi-directional speed and agility

TOP TIP! This is our version of the beep test: Set a timer and see how many cone drills or ladder steps you can complete in one minute. Record your scores each session and watch your progress soar!

8 womens soccer workouts endurance training

#3 Endurance Training: Go the Extra Mile

Now, let’s chat about endurance. You want your energy and performance to stay vibrant throughout the entire game. Endurance training is your secret weapon to maintaining high performance from the first whistle to the last.

Ready to boost your soccer stamina? Here’s how:

Interval Running:

  • How to: Start with a light jog for a few minutes, then switch to a faster pace or sprint for a short period, followed by a recovery jog. Repeat this cycle for the duration of your run.
  • Why it’s great: Interval running mimics the stop-and-start nature of soccer, improving your ability to recover quickly and maintain a strong performance throughout the game.

Tempo Runs:

  • How to: Run at a steady, challenging pace, but not so hard that you can’t sustain it for the entire run (usually about 20-30 minutes).
  • Why it’s great: Tempo runs build your aerobic capacity, training your body to maintain a consistent, efficient pace over time.

Fartlek Training:

  • How to: This is a more unstructured form of interval training and a favorite of mine as it really improves your fitness. Mix up jogging, sprinting, and running at various paces spontaneously as you feel during your run.
  • Why it’s great: Fartlek training adds an element of fun and unpredictability, enhancing both speed and endurance, and keeps you mentally engaged.

Hill Repeats:

  • How to: Find a hill and sprint up it, then jog or walk down for recovery. Repeat several times.
  • Why it’s great: Hill repeats build power in your legs and increase cardiovascular fitness, making those uphill battles on the field feel like a breeze.

Long, Steady Runs:

  • How to: Go for a longer run at a steady, moderate pace. This is about distance and time on your feet, not speed.
  • Why it’s great: Long runs increase your overall endurance capacity, helping you stay strong in the later stages of a game.

Mix these exercises into your weekly training, and you’ll see a noticeable improvement in your ability to go the extra mile during those crucial match moments.

Expert insights

“Endurance in soccer is characterized as high-intensity intermittent running performance and is represented by the physical amount of work carried out throughout a match. During matches, female and male soccer players cover a similar total running distance but differ regarding their performed high-intensity running activities.

Biol Sport, Study on PubMed into Endurance Characteristics

Watch & learn: How to Improve you Stamina and Endurance

We love this video for giving us simple tips for improving our stamina and performance on the field.

Soccer Endurance Training Plan

Use this guide with recommendations from Sports Fitness Advisor to set up your next soccer training session with a focus on endurance. This is pretty hardcore! You can modify it depending on the fitness levels of your team.

ExerciseDurationKey Focus
Interval Running20-30 minutesImproves recovery ability and performance consistency
Tempo Runs20-30 minutesBuilds aerobic capacity and maintains consistent pace
Fartlek TrainingVariesEnhances speed and endurance with unpredictability
Hill RepeatsVariesBuilds leg power and cardiovascular fitness
Long, Steady Runs45-60 minutesIncreases overall endurance capacity for la

TOP TIP! To prevent runs being boring, choose different scenic routes each time or run in places that hold special memories. It turns a routine workout into an enjoyable experience.

soccer workouts for women strength and conditioning

#4. Strength Training: Power Up Your Play

Just like a strong foundation is key to any skill, strength training is the cornerstone of your soccer abilities.

It’s not just about building muscle; it’s about enhancing your overall power, stability, and endurance on the field. Ready to get stronger? Let’s go.

Squats:

  • How to: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then push back up. Keep your back straight and knees over your toes.
  • Why it’s great: Squats strengthen your thighs, glutes, and core, providing the power behind your sprints and kicks.

Planks:

  • How to: Get into a push-up position, but rest on your forearms. Keep your body in a straight line from head to heels and hold the position.
  • Why it’s great: Planks are fantastic for building core stability, which is essential for balance and power in soccer.

Lunges:

  • How to: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle.
  • Why it’s great: Lunges target your thighs and glutes and improve your balance – key for those quick, agile movements.

Push-Ups:

  • How to: Start in a plank position, lower your body until your chest nearly touches the floor, then push up.
  • Why it’s great: Push-ups strengthen your chest, shoulders, and triceps, enhancing your upper body strength for throw-ins and physical challenges.

Deadlifts:

  • How to: With a barbell or dumbbells, bend at your hips and knees, grasp the weight, and then stand back up.
  • Why it’s great: Deadlifts work your glutes, hamstrings, lower back, and core, contributing to overall body strength and power.

Russian Twists:

  • How to: Sit on the floor, lean back at a slight angle, lift your feet slightly, and twist your torso from side to side, optionally holding a weight.
  • Why it’s great: This exercise strengthens the core, improving your agility and rotational movements in soccer.

Incorporate these exercises into your routine, focus on proper form, and gradually increase the intensity. You’ll not only boost your power on the field but also enhance your overall athletic performance. Win win!

Expert insights

“Girls’ soccer players must have strong muscles to handle the demands of multiple practices a week, then games on the weekends during the season. If muscles become weak, then the forces in soccer go straight to the bones, joints, and ligaments.”

By Erica Suter, Girls Soccer Network

Watch & Learn: Pre-season strength training

Talks a look behind the scenes of pre-season training for The Hokies of Virginia Tech – voiced by some very inspirational speakers!

Strength & Conditioning Training Plan

Here’s a training plan for some key exercises built on recommendations from Training & Conditioning’s online guide. Safety first: Please build up to working with weights to avoid injury and always train with a buddy!

ExerciseDurationKey Focus
Squats3 sets of 10-15 repsStrengthens thighs, glutes, and core for power in sprints and kicks
Planks3 sets of 30-60 secondsBuilds core stability, essential for balance and power
Lunges3 sets of 10-15 reps per legTargets thighs and glutes, improves balance for agile movements
Push-Ups3 sets of 10-15 repsStrengthens chest, shoulders, and triceps for throw-ins and challenges
Deadlifts3 sets of 8-12 repsWorks glutes, hamstrings, lower back, and core for overall strength
Russian Twists3 sets of 10-15 reps per sideStrengthens core for improved agility and rotational movements

TOP TIP! Create a workout playlist with songs that last for the duration of each exercise. When the song changes, switch to the next move. It’s a fun way to keep time!

ball control exercises womens soccer workouts

#5. Ball Mastery Exercises: Control and Coordination

Ball mastery is all about developing that sweet connection with the ball, turning it into an extension of your own feet. These exercises are designed to improve your ball control, dribbling skills, and overall coordination. Ready to become one with the ball? Let’s roll!

Toe Taps:

  • How to: With the ball in front of you, lightly tap the top of the ball with the bottom of your foot, alternating feet with each tap.
  • Why it’s great: Toe taps improve your coordination and help you get comfortable with moving the ball quickly between your feet.

Inside-Outside Dribbling:

  • How to: Dribble the ball using the inside and then the outside of the same foot repeatedly, then switch feet.
  • Why it’s great: This drill enhances your ability to change direction quickly and keeps defenders guessing.

Sole Rolls:

  • How to: Roll the ball back and forth using the sole of your foot, switching between left and right feet.
  • Why it’s great: Sole rolls develop your footwork and control, making it easier to maneuver the ball in tight spaces.

Triangle Drills:

  • How to: Use the inside and outside of your foot to tap the ball in a triangular pattern.
  • Why it’s great: Triangle drills improve your agility with the ball and your ability to change direction swiftly.

Juggling:

  • How to: Keep the ball in the air using your feet, thighs, or head, trying to not let the ball touch the ground. Mia’s record is 83 keep ups!
  • Why it’s great: Juggling is excellent for developing touch, coordination, and balance – and showing off!

Box Drill:

  • How to: Set up a small square with cones. Dribble the ball around the square as quickly as possible while maintaining control.
  • Why it’s great: The box drill enhances your dribbling skills under pressure and tight control.

Figure-Eight Dribbling:

  • How to: Dribble the ball in a figure-eight pattern around two objects, like cones or shoes.
  • Why it’s great: This drill works on your ability to weave through opponents, improving fluidity and control.

Don’t worry if you don’t get it right away; keep at it, and soon you’ll be controlling and maneuvering the ball like a pro. Every touch counts, so make the most of your time with the ball and have fun with these drills!

Expert insights

“Mastery of the Ball”. It’s about making players comfortable on the ball, receiving it with either foot, and being able to move the ball where they want.”

Soccer Coach Weekly

Watch & learn: 5 Drills to improve your ball mastery

Watch this video for 5 great drills that will improve your first touch and control on the ball.

Ball Mastery Exercise Training Plan

Improve your ball control with this training plan using exercises from Ball Mastery and Combination play by FIFA Training Centre.

ExerciseDurationKey Focus
Toe Taps5 minutesImproves coordination and comfort with moving the ball
Inside-Outside Dribbling5 minutesEnhances ability to change direction quickly
Sole Rolls5 minutesDevelops footwork and control for maneuvering in tight spaces
Triangle Drills5 minutesImproves agility with the ball and swift directional changes
JugglingVariesDevelops touch, coordination, and balance
Box Drill5 minutesEnhances dribbling skills under pressure and control
Figure-Eight Dribbling5 minutesImproves ability to weave through opponents with control

TOP TIP! Sometimes we try ball mastery drills with a smaller-sized soccer ball or even a tennis ball. It’s a challenging twist that can significantly improve your touch and control.

soccer workouts for women Plyometric Exercises

#6. Plyometric Exercises: Jump Higher, Land Safer

Plyometric exercises are all about building that explosive power that gives you an edge in the game.

Whether it’s leaping for a header or sprinting past defenders, these exercises will help you jump higher and land safer, all while boosting your overall power. Let’s get that explosive energy flowing!

Box Jumps:

  • How to: Stand in front of a sturdy box or raised platform. Jump up onto the box with both feet, land softly, and then step back down.
  • Why it’s great: Box jumps enhance your explosive leg power and improve your ability to jump and land with control.

Squat Jumps:

  • How to: Start in a squat position and explosively jump up, reaching your arms overhead. Land back in the squat position.
  • Why it’s great: Squat jumps increase your leg strength and prepare your muscles for sudden bursts of speed.

Tuck Jumps:

  • How to: Jump up from a standing position, bringing your knees towards your chest. Land softly and repeat.
  • Why it’s great: Tuck jumps improve your lower body power and agility, essential for dynamic movements in soccer.

Lateral Hops:

  • How to: Stand on one foot and hop side to side over an imaginary line or a small object. Repeat on both sides.
  • Why it’s great: Lateral hops develop your balance, coordination, and side-to-side explosive strength.

Burpees:

  • How to: Begin in a standing position, drop into a squat with your hands on the ground, kick your feet back into a plank position, then jump back into a squat and leap up.
  • Why it’s great: Burpees are a full-body exercise that boosts overall explosive power and cardiovascular endurance. (These are my least favorite exercise to do! But they sure get you fit – if I can do them, you can!)

Depth Jumps:

  • How to: Stand on a raised platform, step off, land with both feet and immediately jump vertically. Land softly and reset.
  • Why it’s great: Depth jumps train your muscles to react and generate power quickly, improving your explosive response on the field.

Remember, with plyometric exercises, quality trumps quantity. Focus on the form and the power of each jump, rather than the number of repetitions. These exercises are about building power, so take your time, perfect your technique, and soon you’ll be leaping higher and sprinting faster than ever.

Expert insights

“If you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises.”

Emily Cronkleton, Healthline

Watch & learn: Full Plyomteric Workout For Soccer Players

This video shows some top plyometric techniques that will help you increase your power and dominate on the field.

Plyometric Workout Training Plan

Here’s a great Plyometric Workout we love, put together using exercises from a training plan by Healthline. You can vary the levels of intensity depending on your fitness levels.

ExerciseDurationKey Focus
Box Jumps3 sets of 8-10 repsEnhances explosive leg power and jumping control
Squat Jumps3 sets of 10-15 repsIncreases leg strength and readiness for speed bursts
Tuck Jumps3 sets of 10-15 repsImproves lower body power and agility for dynamic movements
Lateral Hops3 sets of 10-15 reps per sideDevelops balance, coordination, and side-to-side strength
Burpees3 sets of 8-10 repsBoosts overall explosive power and cardiovascular endurance
Depth Jumps3 sets of 8-10 repsTrains muscles for quick power generation and explosive response

TOP TIP! We love to use plyometric exercises as forfeits during training! The other team scored more goals in practice? Get down and give us 10 burpees!

womens soccer workout flexibility and mobility

#7. Flexibility and Mobility: Stretching for Success

Now it’s time to focus on a crucial aspect that often gets overlooked: flexibility and mobility.

Just as a well-oiled machine performs better, a body that’s flexible and mobile is key to playing your best game. These stretches are all about keeping your muscles long, limber, and ready for action, helping you move more freely and reducing the risk of injury. Let’s stretch our way to success!

Hamstring Stretch:

  • How to: Sit on the ground, extend one leg out, and tuck the other foot into your thigh. Reach towards your extended foot. Hold, then switch sides.
  • Why it’s great: This stretch targets the hamstrings, reducing tightness and increasing leg flexibility.

Quad Stretch:

  • How to: Stand on one leg, pull your other foot towards your buttocks, and hold. Keep your knees close together and switch sides after holding.
  • Why it’s great: Stretching the quads helps prevent knee injuries and maintains leg flexibility.

Calf Stretch:

  • How to: Stand facing a wall, extend one leg back, and press the heel into the ground. Lean forward slightly. Hold, then switch legs.
  • Why it’s great: Calf stretches reduce tightness in the lower leg, crucial for sprinting and jumping.

Hip Flexor Stretch:

  • How to: In a kneeling position, step one foot forward so you have one leg in front and one behind. Lean forward, keeping your back straight. Switch sides after holding.
  • Why it’s great: This stretch alleviates tightness in the hip flexors, improving mobility for running and kicking.

Groin Stretch:

  • How to: Sit with your feet together and knees bent outwards. Gently press your knees towards the ground. Hold the stretch.
  • Why it’s great: Groin stretches increase flexibility in the inner thigh area, important for agile movements.

Lower Back Stretch:

  • How to: Lie on your back, pull your knees to your chest, and gently rock side to side.
  • Why it’s great: This exercise relieves tension in the lower back, which is vital for maintaining posture and preventing back injuries.

Shoulder Stretch:

  • How to: Bring one arm across your body, use the other arm to press it closer to your chest. Hold, then switch arms.
  • Why it’s great: Shoulder stretches help maintain upper body mobility, important for throw-ins and overall balance.

Flexibility and mobility are about gradual improvement, so never force a stretch. Regularly practicing these stretches will greatly enhance your game performance and keep those pesky injuries at bay.

Expert insights

“Performing regular soccer stretches enhances muscle flexibility, which not only reduces the risk of injury but also helps to reduce recovery time.”

Brad Walker, Soccer Stretch Coach

Watch & learn: Full body Stretch Routine For Beginners

This is a great stretch workout for after training to cool down or even the next day. We love to combine these stretches with yoga (shout out to Adrienne!) and or wall pilates to really strengthen and condition our muscles and core.

Flexibility & Mobility Training Plan

Here are some great beginner stretches and mobility exercises to improve your flexibility as recommended by Every Day Health.

ExerciseDurationKey Focus
Hamstring Stretch2 minutes per sideTargets hamstrings, reduces tightness, increases leg flexibility
Quad Stretch1 minute per sidePrevents knee injuries, maintains leg flexibility
Calf Stretch1 minute per sideReduces tightness in lower leg, crucial for sprinting and jumping
Hip Flexor Stretch1 minute per sideAlleviates tightness in hip flexors, improves running and kicking mobility
Groin Stretch2 minutesIncreases flexibility in inner thigh area, important for agile movements
Lower Back Stretch2 minutesRelieves tension in lower back, vital for posture and injury prevention
Shoulder Stretch1 minute per sideMaintains upper body mobility, important for throw-ins and balance

TOP TIP! Always keep a ‘gentle approach’ in mind during stretching. If you encounter a particularly stiff muscle, don’t force it. Instead, gently ease into the stretch, hold it for a bit longer, and remember to breathe deeply.

soccer workouts for women the cool down

#8. Cool Down and Recovery: Post-Game Care

Congratulations on a great game or training session! But before you call it a day, remember that a proper cool down is just as important as the game itself.

Cooling down helps your body transition back to a resting state, aids in muscle recovery, and reduces the chances of post-exercise soreness. Think of it as the essential recovery phase that keeps you in top shape for your next soccer outing. Let’s get into your post-game care routine!

Light Jogging or Walking:

  • How to: Slowly jog or walk for about 5-10 minutes. This helps to gradually lower your heart rate and start the recovery process.
  • Why it’s great: It prevents blood from pooling in your legs and helps remove waste products from your muscles.

Static Stretching:

  • How to: Perform static stretches, holding each stretch for 20-30 seconds. Focus on major muscle groups like hamstrings, quads, calves, and lower back.
  • Why it’s great: Static stretching helps to relax your muscles, improve flexibility, and decrease muscle stiffness.

Deep Breathing:

  • How to: Take deep, slow breaths to help calm your nervous system and reduce your heart rate.
  • Why it’s great: Deep breathing aids in relaxation and can help reduce stress or anxiety post-game.

Hydration and Nutrition:

  • How to: Drink water or a sports drink to rehydrate. Eat a meal or snack with a mix of protein and carbohydrates within 45 minutes after playing.
  • Why it’s great: Proper hydration and nutrition help replenish energy stores and aid in muscle repair and recovery.

Foam Rolling:

  • How to: Use a foam roller on tight or sore muscles, rolling back and forth for a few minutes on each muscle group.
  • Why it’s great: Foam rolling can help alleviate muscle tightness, soreness, and inflammation, and increase your range of motion. We also recommend an electric massager like this one on Amazon – I swear by mine!

Leg Elevation:

  • How to: Lie on your back and elevate your legs against a wall for 5-10 minutes.
  • Why it’s great: Elevating your legs helps reduce swelling and fatigue in the legs by aiding venous return. I also love a hot bath with some Epson Bath Salts after a strenuous session!

Taking the time for a proper cool down and recovery is a key part of your overall soccer fitness and wellness. I really feel it the next day when I haven’t cooled down properly.

Doing these simple exercises ensures that you stay healthy, agile, and ready for whatever your next soccer challenge might be.

Expert insights

“The most important element is stretching, focusing on the quadriceps, hips, hamstrings and calves. A proper cooldown is also important for the body’s ability to lower heart rate down to close to resting rate.”

Matthew Welch, Physical Therapist

Watch & learn: Full body cool down stretches

These full body cool down stretches in this video are easy to do and can apply to any sport or activity. If you’re prone to injuries or muscle tightness in any area, take care to stretch safely.

Cool Down and Recovery Training Plan

Here’s a workout plan that incorporates cool down exercises recommended by Healthline for after you’ve been running.

ExerciseDurationKey Focus
Light Jogging or Walking5-10 minutesLowers heart rate, starts recovery process
Static StretchingVariesRelaxes muscles, improves flexibility, decreases stiffness
Deep Breathing5 minutesAids in relaxation, reduces heart rate
Hydration and NutritionPost-exerciseReplenishes energy, aids in muscle repair and recovery
Foam Rolling5-10 minutesAlleviates muscle tightness and soreness, increases range of motion
Leg Elevation5-10 minutesReduces swelling and fatigue in legs, aids venous return

TOP TIP! After a game, we have a ‘cool-down chat’ where each player shares one positive thing about their performance or the team’s effort. It’s a great way to wind down and foster team spirit – and even choose player of the match!

The Final Score

And there you have it, soccer enthusiasts! From dynamic warm-ups to cool-downs and everything in between, each of these workouts plays a pivotal role in shaping you into a well-rounded soccer player.

By incorporating these diverse exercises into your regular training regimen, you’re not just working towards improving specific skills; you’re building a foundation of strength, agility, endurance, and technical prowess that will elevate your overall game.

The benefits of a varied and consistent training routine are immense.

Not only will you see improvements in your on-field performance, but you’ll also experience enhanced overall fitness, reduced injury risk, and an increased love for the game.

Remember, soccer is not just about what you do with the ball during the 90 minutes of a match; it’s also about the dedication and effort you put in off the field.

However, let’s not forget the importance of balance. Alongside your training, proper nutrition and adequate rest play a crucial role.

This approach ensures you stay at the top of your game, both physically and mentally.

So, embrace each workout with enthusiasm and consistency. Challenge yourself, but also listen to your body and give it the care it needs.

Keep pushing, keep playing, and most importantly, keep enjoying every moment of your soccer journey!

Got a training plan that scores just right for you? We’re excited to see it in action! Tag us on Instagram @kitqueensoccer or Facebook and share your top football tips with our community. For more insights and updates on the latest in football gear, check out our Football Gear Reviews.

This article was written & reviewed by

  • Mia Johnson, Fitness Expert & Football Coach

    Hello! I'm Mia, a high school Physical Education teacher in Surrey, UK by day and a football blog contributor by night. My journey with football began just like any other enthusiastic player - on a local field, chasing after a ball and dreaming big. Football became my way to teach, inspire, and connect with others. In the classroom (and on the field), I'm all about promoting fitness, teamwork, and the pure joy of sports. Writing for the blog lets me extend this passion to a wider audienc...

  • Anna Adams, Creative Director & Content Lead

    Hi there! I'm Anna Adams, your go-to source for all things women's football. I've been crazy about football for over 20 years, ever since I was kicking a ball around with my brothers as a kid. I've turned my passion into a career where I get to share all the cool stuff about football with you. As a content lead, I've had the awesome opportunity to work with various sports brands and publications. Whether it's the latest gear, pro tips, or just some cool football trivia, I'm all about making f...