The World Cup is coming up June 11 – July 11 and though you may not be playing in the games you can get into tip top shape by the time the games come around. Soccer is the top sport in the world though baseball and football may trump soccer in the United States. Soccer can help you have fun and achieve some great calf muscles. Here are three great soccer based exercises so that by the time you hop on over to the bar to check out one of the World Cup games from South Africa you will look like you have been playing the game all day.
Soccer Circuit Weight Training: For soccer weight training use lower weight for higher repetitions, do repetitions for a period of time and not a number of repetitions, alternate muscle groups in between repetitions and do not take a break. For this soccer weight training workout do 30 seconds per station, do 2-3 circuits, rest no more than 20 seconds between stations and rest no more than 2 minutes between circuits. Here is the circuit: 30 seconds push ups, 30 seconds side crunches, 30 seconds lunges, 30 seconds superman lifts, 30 seconds of dips, 30 seconds of running in place, 30 seconds of oblique work and 30 seconds of shoulder presses. This is the advanced soccer workout for the hardcore fan and the person looking for a hardcore strength workout.
Soccer Stretching: It is a good idea to do these soccer stretches before and after you work out so that you are making your muscles lean and loose. Hold each stretch for about 30 seconds and do not bounce. The standing quad stretch is a great soccer stretch as it works out the front of the thigh. Make sure that when pulling the foot up behind you for the standing quad stretch you do not let the knee splay outward as that is bad for the knee. The standing calf stretch stretches the muscle that runs along the back of the leg. The standing calf stretch is a great stretch to do against a wall before you take off for laps around the soccer field. The Achilles tendon stretch is the last of three you must do to get your legs ready for all the running and plyometrics involved in soccer. Standing with your feet in a front lunge position go into a light knee bend and then lean forward until you feel the stretch in your back legs.
Soccer Speed Drills: The most dynamic part of soccer are the explosive starts and stops that get you going all over the field. On days when you are ready to hit the ground and go you should try out this soccer speed drill. High knee walk 10x on each leg, jog 50 yards, lateral lunge walk 10x on each leg, jog 50 yards, front leg swings 10x on each leg, jog 50 yards, lateral leg swings 10x on each leg, jog 50 yards, back leg swings 10x on each leg, jog 50 yards, backwards run two times for 30 yards, skip 45 yards, run 40 yards and dash 4 times over 40 yards. If this work out does not make you feel ready to grab a ball and some friends nothing will.
This summer take a look at the super athletes performing in the World Cup from June 11 – July 11 in South Africa and let them inspire you to get fit and have fun playing soccer.