Here I want to present a Pre Soccer fitness plan for Players that dont have that much time on the hand and really want to start with a moderate but effective fitness to get into the new Soccer Season.

Ok to start this pre season workout I would say you would now have 2 weeks of from soccer and want to begin with some exercise :

Squat exercise is a very important tool to build up all the large muscles in the Thigh, but be careful you have to make the movements correct.

How to Prepare for your Squat :

Stand with feet shoulder width, Squat down with knees slightly beyond your big toe, hips bent back behind, back straight, knees pointed same direction as feet, and shoulder above feet.

Execution

Keep chest high and your back straight, raise stirrups by extend knees and hips until legs are straight, but with a slight bend in the knee, dont lock your knee. Bend knees forward while let your hips to bend back behind, keeping back straight and knees pointed same direction as your feet. Squat down until thighs are just about 90  parallel to floor.  Now explaining this is very hard so here is a video.

Now the season here is getting to a end only 2 games are left, but Im already thinking of how I can get into great shape for next season of Soccer. This season was a little disappointing for me I never got into the condition I wanted, first my legs got a little skinny be cause of to little strength training and my endurance never got to the level I wanted all this have to change for next season which starts in August.

Now as said I have been plaining a great training program for soccer, first I want to add some strength training to my endurance/stamina training which is a Program which are used for Half Marathon with a goal to reach finish before 1:50 Hours. I think that would be a great training for soccer.

Ok now enough bla bla here my Soccer Program and have in mind listen to your body if you are not able or something hurts stop, take a break :

WEEK 1

• Monday : 45 Min.  running/cross training with a hart rate of 80% of your Max Hart rate.

• Tuesday : Go to the Center and Pump Those legs, like Squats, Leg Press…..

• Wednesday : 45 Min.  running/cross training with a hart rate of 80% of your Max Hart rate.

• Thursday : 10 min. slow running (warm up) , then 4×5 min.  fast running 90-94% of your Max Hart rate and between 3 min. walking, there after 10 Slow running.

• Friday : Another day in the Fitness Center, train those legs.

• Saturday : 35 min. running/cross training with a hart rate of 80% of your Max Hart rate.

• Sunday : 110 min. slow running 70-75% of your Max Hart rate.