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The USWNT Endurance Circuit Workout

Training to be a professional soccer player involves a lot more than just scrimmaging on the field. From agility drills and weights to speed and passing exercises, the U.S. Women's National Team mixes up their training to ensure they're bringing their A-game during the World Cup. Want to work out like a soccer star? We tapped Dawn Scott, the team's fitness and sport science coach, to share one of the workouts she created to get the players in fighting shape on the field. This workout is designed to build your endurance and help you recover quickly following each explosive movement.

How it works: Run 1 mile (or four laps of a soccer field) as fast as possible. As soon as you finish, do each of the following exercises for 30 seconds. Rest for 4 minutes, then do the whole cycle 4 times.

Total Time: up to 30 minutes

You will need: No equipment

1. Pushup

A.

Get in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees.)

Sets:

1

Reps:

AMRAP for 30 Seconds

2. 180 Squat Jump

A.

Stand with feet hip-width apart. Lower into a squat, swinging arms back by hips. Quickly jump up and over to the right, turning body 180 degrees mid-air, swinging arms in front of body for momentum.

B.

Land in squat position, swinging arms back by hips. Immediately repeat on opposite side.

Sets:

1

Reps:

AMRAP for 30 Seconds

3. Med-Ball Slams

A.

Stand with feet wide holding a medicine ball. Engage abs and swing ball overhead in preparation for slam.

B.

Explosively slam medicine ball to the floor, throwing the ball down and lowering into a squat. Try to catch the ball as it bounces back up, extending legs. Immediately return to start.

Sets:

1

Reps:

AMRAP for 30 Seconds

4. Alternating Jump Lunge

A.

Step left leg back into a lunge, swinging left arm forward.

B.

Push off the ground and jump up, scissoring legs mid-air and swinging right arm forward, landing in a lunge with left leg forward. Repeat, alternating legs each rep.

Sets:

1

Reps:

AMRAP for 30 Seconds

5. Plank

A.

Lie on the floor with elbows directly beneath your shoulders and legs fully extended. Raise your torso into the air until it makes a straight line from your shoulders to your ankles. Tighten your stomach, squeeze your butt and hold this position for the desired amount of time.

Sets:

1

Reps:

AMRAP for 30 Seconds

Mistakes and Tips:

Do not allow your back to round.<br> 2. Do not allow your hips to drop or sag.<br> 3. Press your elbows into the floor and squeeze your glutes to maximize stability.

6. Speed Skater

A.

From standing position with feet hip-width distance apart, leap out with left foot, crossing right leg back behind left, and right hand reaching across body toward left foot.

B.

Repeat to the opposite side, leaping out with right foot as you cross left leg behind and reach left arm across body. That's one set. Continue alternating as quickly as possible while maintaining form.

Sets:

1

Reps:

AMRAP for 30 Seconds

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