The World Cup is here, so we caught up with our friends at SoccerShape to learn what it takes to train like a pro. Check out these 5 exercises that will have you training like a pro soccer player this summer.

Start with a quick warm-up (light jog and dynamic stretch). Perform exercises one through five, repeat three-to-five times.

SoccerShape

  1. Wall Sit – start by warming up your legs and core with this easy to do exercise:
  • Sit in a 90-degree angle with ball squeezed between your legs
  • Hold for 60 seconds
  • For added difficulty, squeeze the ball for three seconds and release for three seconds for the duration of the minute

SoccerShape

  1. Speed Toe-Taps/Foundation Touches – these are classic soccer basics that can also be used for a killer workout.
  • Master a toe-tap tapping the ball with the sole of your foot, just under the toes, for 30 seconds
  • Next, learn to do Foundation touches by moving the ball from your left foot to right foot with short, quick foot movements using the insides of your feet for 30 seconds
  • Now put it all together we these three drills:
    • For skill, first get familiar with touching the ball with your feet
    • For foot speed, tap the ball with your foot and slowly increase speed while maintaining body control
    • For cardio, do 30 seconds of toe taps, then 30 seconds of foundation touches Count how many times you touch the ball. Try to beat that number as both your fitness and skill

SoccerShape

  1. Step-Overs – This is the move that made Cristiano Ronaldo famous. The first thing to note is the ball should never move in this exercise.
  • First, swoop one leg over the ball in an arcing motion, starting from the inside, going over the ball, and planting on the other side
  • Next, alternate between left foot and right foot (imagine the motion of ice skating – it’s a similar movement)
  • Focus on controlled movements. Use the quad, glute and hamstrings to stabilize and accelerate your legs over the ball. You want to be in an athletic position
  • Now for the drill:
    • For 30 seconds, count how many times you step-over the ball. Try to beat that number as both your fitness and skill levels increase

SoccerShape

  1. Cardio Dribbling – cardio plays a huge roll in soccer training. Try this drill to get your heart-rate up:
  • Create two markers 15 yards apart – use anything: cones, a water bottle, sandals
  • Dribble the ball from marker one to marker two at your best speed
  • Leave ball at marker 2
  • Run back to marker 1, cut, and return to marker 2
  • Now dribble ball from marker 2 back to marker 1
  • Leave ball at marker 1
  • Repeat this for 1:30. Count how many rounds you do in 1:30. Have fun trying to beat that number as both your fitness and skill levels progress

SoccerShape

  1. SoccerShape Burpees – we’ve added a little twist to the classic burpee to spice things up:
  • Start off with the ball on the ground
  • Drop to pushup position with the ball within reach
  • Pick up the ball when jumping back up to your feet
  • Throw ball in the air above your head, 5 yards in the air maximum
  • Catch ball with hands (beginner) or trap ball with foot (experienced)
  • Drop the ball back to floor
  • Repeat the Burpee
  • Repeat for 30 seconds and count the number of SoccerShape Burpees you’re able to do in 30 seconds. Have fun trying to beat that number as both your fitness and skill levels improve). Advanced players can try the SoccerShape Burpee without ever touching the ball with your hands