With the warmup dribble, the overhead squat, toe taps, staggered pushup, and unstable plank, you can substantially challenge your entire body from head to toe. Cycle through these exercises several times for a full-body workout, or get creative and come up with other ways to exercise with a soccer ball.
No 9: Balance With an Exercise Ball
Put two people in each station and work through the drills as a circuit.
Kicking a soccer ball around helps improve your coordination, and it's a useful way to get some exercise, too. ... The fact that you're moving means that even casually kicking the soccer ball around increases the energy you expend, and you'll be burning calories while you're doing it.
“Some players have a tendency to put [strength training] off to the side,” says Webb, who uses different exercises and techniques with his players, including lower body pushing, squats, deadlift variations, bench pressing, dumbbell rows, TRX variations, and vertical pushing with pull-downs.
The bottom line: Exercise balls should be left for … exercise! And not used for sitting at your desk all day. Use them for small periods of time as part of your fitness and exercise plan.
So, the key to getting in great shape: training like a pro soccer player. Combine 1-3 days per week of interval training, with 2-3 days per week of high volume lower body lifting (with upper body lifting another 2-3 days as well to keep the body even), and finish with some core training.
Soccer builds more muscle mass and burns more fat by recruiting both slow-twitch and fast-twitch muscle fibers. As a cardio workout, soccer playing burns more calories than typical workouts because you're forced to switch between using your aerobic and anaerobic energy pathways.
Types of Kicking in Soccer
Juggling a Soccer Ball-129 calories (30 min.) Playing Catch with your Dog-80 calories (30 min.) ... Vacuuming-113 calories (30 min.)
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