Welcome to Part 6 of our Soccer Training at Home series! In this exciting session, SC Toronto athlete Alessandro Martino takes you through an intense 7-minute HIIT (High-Intensity Interval Training) routine designed to boost your fitness level and enhance your performance on the field. This workout is perfect for all skill levels, so let’s dive right in!
7-Minute HIIT Routine
- Jumping Jacks To kick things off, we will start with jumping jacks. This exercise is not only great for elevating your heart rate but also effectively warms up your entire body, thus preparing you for the workout ahead.
- Walkouts Next, let’s transition into walkouts. Begin in a standing position, then walk your hands out to a plank position and back again. This movement, in addition to engaging your core, enhances your upper body strength, which is essential for overall fitness.
- Pushups After completing the walkouts, it’s time to dive into pushups. Whether you opt for standard or knee pushups, this exercise targets your chest, shoulders, and triceps, thereby helping to build upper body strength.
- Squats Following the pushups, we will move on to squats. Stand with your feet shoulder-width apart, and lower your body as if sitting back into a chair. Squats are fundamental for developing lower body strength, particularly in your quads and glutes.
- Walkouts with Pushups Now, let’s combine walkouts with pushups for added intensity. Perform a walkout, and then execute a pushup before walking back. This compound movement not only increases the intensity of your workout but also engages multiple muscle groups simultaneously.
- Skater Jumps After that, incorporate skater jumps into your routine. Jump laterally from side to side, landing softly on each foot. This plyometric exercise improves your lateral agility and explosiveness, which are crucial skills for soccer performance.
- Jump Squats Next, we will transition to jump squats. Lower into a squat, then explode upwards into a jump. This exercise not only builds strength but also enhances your power and speed, allowing for better performance on the field.
- Front and Back Lunges (Left) Now, let’s focus on front and back lunges on your left leg. Step forward into a lunge, then push back to your starting position. This movement targets your legs and core, promoting stability and balance.
- Front and Back Lunges (Right) After completing the lunges on the left, switch to your right leg and repeat. This ensures that both sides of your body receive equal attention, which is essential for balanced strength.
- Curtsy Lunges (Left) Next, perform curtsy lunges on your left leg. Step diagonally behind you into a lunge position. This variation not only adds diversity to your routine but also targets your inner thighs and glutes effectively.
- Curtsy Lunges (Right) Now, switch to your right leg and perform curtsy lunges. Again, this exercise enhances your leg strength while improving your balance and coordination.
- Plank Following the lunges, drop into a plank position. Keep your body straight from head to heels and engage your core. This exercise is fundamental for building core stability, which is crucial for all athletic movements.
- Up and Down Plank Next, let’s transition into up and down planks. Move from a plank on your elbows to a plank on your hands, alternating between the two. This movement not only challenges your core but also works on your arm strength, improving your overall endurance.
- Burpees with Pushups Finally, finish strong with burpees that include pushups. Drop into a squat, kick your feet back to a plank, perform a pushup, and return to standing before jumping up. This high-intensity exercise works your entire body, leaving you breathless and accomplished!
Quote of the Day:
"It is better to fail in originality than to succeed in imitation." - Herman Melville Athlete: Alessandro Martino This 7-minute HIIT routine is a fantastic way to build strength, endurance, and agility in a short amount of time. Be sure to follow along with Alessandro and incorporate these exercises into your training regimen. Moreover, many more beginner, intermediate, and advanced videos are coming your way, featuring various players from SC Toronto. Let’s push our limits and get fit together!Soccer Training at Home (Part 5) – Partner Training Drills – Ball Striking
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