Talent isn’t enough if you want to become a professional soccer player. You need to follow a rigorous routine of workouts and training. So, as you plan your next set of Premier League predictions, you should consider setting up your workout regimens as an amateur soccer player. We’ve listed some routines you can follow below.

Leg Squats

A Squats workout is one of the exercises you can do as an amateur soccer player, and it has different types, but Leg Squats are preferable. The squat exercise is considered one of the vital exercises for increasing the strength and size of the lower body muscles and developing your body’s core strength.

The agonist muscles used during squats exercises are the adductor magnus, gluteus maximus, and quadriceps femoris. However, leg squats help you burn calories and might help you lose weight, lowering your chances of injuring your ankles and knees.

During your leg squats exercise, the movement strengthens your tendon bones and ligaments around your leg muscles.

Bench Step-Ups

Bench Step-Ups are another workout regimen for amateur soccer players, and it has many benefits for the body. First, you need to find a bench or low coffee table, which will be around 60cm off the floor. Then you can hang your hands by your side with a weight in each hand, and the next thing is to step on the bench.

After stepping on it, alternate your legs and lift the opposite weight to your chest. So you can repeat it three times to work your lower back, bum, and legs. This exercise helps you improve overall fitness by building strength, boosting cardiovascular health, and reducing fat.


The treadmill is part of the workout regimens for amateur soccer players, and to some people, it is an excellent choice to start a new exercise routine. It is because walking is well tolerated by most individuals regardless of fitness level and back conditions. In addition, as endurance and strength are developed, the treadmill can be used for jogging for interval training.

This workout is mainly used for cardio training, but this fitness machine can be used to boost your cardiovascular health. It helps to strengthen your muscles, including thighs, glutes, and calves. You can continuously optimize the sessions to suit your targets by doing treadmill workouts.

Burpee Pull-Ups

Burpee Pull-Ups are part of the workout regimens for amateur soccer players, and you must do this training to get better. It combines the movements pattern of a burpee and pull-up, and you can perform this workout by placing your hands on the ground and kicking your feet back into a push-up position. So, jump your feet back up and lift your body into a squat position.

This exercise targets many muscles in your body and involves a wide range of motion which can help your mobility, coordination, and balance as a player. When you do the burpees consistently, your body will become stronger, move, and feel better, improving your health.

Push Ups

Push Ups are one of the most popular workouts anybody can do, and it is part of the workout regimens for amateur soccer players.

It is an exercise in which a person keeps a prone position with their hand’s palms down under the shoulders, the back straight, and the balls of their feet must be on the ground, pushing the body up and letting it down by an alternate straightening and bending of your arms. Push Ups has many benefits for the body, and they include;

  • Targeting multiple muscle groups
  • Increasing upper-body strength
  • Improving your posture
  • Support your bone health
  • It helps to boost heart health, etc.

Forward-Backward and Hurdle Sprints

Another workout regimen for amateur soccer players is the forward-backward and hurdle sprints. For the forward-backward sprint, you only need to place three cones in a straight line with five to ten yards between each cone. Then you should sprint forwards from cone one to two and run backward from two to one.

On the other hand, hurdle sprints are made by placing hurdles in a straight line. When doing the exercise, the left knee is quickly pulled high into the stride away from the hurdle, the right leg remains straight, and your hips stay high, and lastly, make sure the heel of the right foot does not touch the track, allowing you to sprint away from the hurdle.

Lateral Band Walks

The Lateral Band walk is part of the exercise that targets and strengthens your hip abductor muscle group. This exercise helps strengthen and tone the muscles that line the glutes and hips. One of the benefits of this exercise is to improve your stability and flexibility and helps to prevent injuries.