Welcome to Part 11 of our Soccer Training at Home series! Today, we’re excited to share a high-intensity interval training (HIIT) routine designed to elevate your fitness levels and enhance your soccer performance. Led by athlete Mason Tyrell, this 7-minute workout will challenge you while providing a fantastic way to improve your strength, agility, and endurance. So, let’s dive into the details of this invigorating routine!
7 Minute HIIT Routine Breakdown
- High Knees + Jumping Jacks To kick things off, we will start with High Knees + Jumping Jacks. This combination serves as an excellent warm-up, getting your heart rate up while engaging your whole body. As you perform these moves, focus on maintaining a steady pace and using your arms to maximize your workout.
- Shuffle Squats Next, we’ll transition to Shuffle Squats. In this exercise, you will combine lateral movement with squats. Specifically, shuffle to the side, lower into a squat, and then return to your starting position. This drill not only builds strength in your legs but also enhances lateral agility, which is crucial for soccer.
- Side Lunges to RDLs Following that, we will move on to Side Lunges to RDLs. In this drill, you’ll perform a side lunge, then transition into a Romanian Deadlift (RDL) on the opposite leg. This combination effectively targets your quads, hamstrings, and glutes, improving your overall stability and strength.
- Push-Ups with Release After mastering the lunges, we’ll shift to Push-Ups with Release. In this variation, lower your body into a push-up, and as you push back up, release your hands from the ground momentarily. This adds an element of core stability to the traditional push-up, making it a fantastic upper-body exercise.
- Knee Tucks Next, let’s transition to Knee Tucks. This dynamic movement involves bringing your knees to your chest while in a standing position. It’s an excellent exercise for building core strength and enhancing your explosive power, which is essential in soccer.
- Squat Jumps Following the knee tucks, we will move on to Squat Jumps. Here, you’ll perform a squat and then jump explosively into the air. As you land, make sure to absorb the impact by bending your knees. This exercise boosts your power and agility, key components for any soccer player.
- Push-Ups with Hold After that, we’ll transition back to the ground for Push-Ups with Hold. Lower into a push-up and hold at the bottom for a moment before pushing back up. This isometric hold increases the challenge, helping to build strength and endurance in your chest and arms.
- Bear Crawl Hold Next, we’ll incorporate the Bear Crawl Hold. Get into a bear crawl position and hold for a specified time. This exercise engages your core while also improving shoulder stability and overall body control.
- Mountain Climbers (with Twist) Moving on, we will add some cardio with Mountain Climbers (with Twist). In this variation, twist your torso as you drive your knees toward your chest. This exercise elevates your heart rate while also engaging your obliques for a well-rounded workout.
- Side Plank with Tuck and Reach After the mountain climbers, let’s transition to the Side Plank with Tuck and Reach. In this exercise, you’ll hold a side plank position while reaching your top arm underneath your body, then back up. This movement enhances core stability while also working your shoulders and obliques.
- Achilles Touches Next, we’ll perform Achilles Touches. In this exercise, you’ll alternate touching your ankles while standing on one leg. This movement not only improves your balance but also targets your lower body, particularly your calves and hamstrings.
- Russian Twists Finally, we will conclude the routine with Russian Twists. Sit on the ground, lean back slightly, and rotate your torso to touch the ground beside you. This classic core exercise is perfect for building rotational strength, which is vital for soccer players during games.
Closing Thoughts
This 7-minute HIIT routine is not only a great way to get your heart pumping but also an effective workout for building strength, agility, and endurance. Remember, “If you are not willing to risk the usual, you will have to settle for the ordinary.” —Jim Rohn. By pushing yourself with these exercises, you’re taking a significant step toward improving your performance on the field. Stay tuned for more beginner, intermediate, and advanced videos featuring our talented players. Together, let’s continue to grow and excel in our soccer journey! Athlete: Mason TyrellSoccer Training at Home (Part 10) – Partner Drills – Passing and First Touch
Keep the conversation going! Follow Soccer Wizdom on Twitter, Instagram, TikTok and Youtube for more soccer insights and updates.