Soccer
Fantastic endurance and agility sport with constant movement
CardioIntermediateCardioLocomotion
At a glance
| Muscles worked | Primary: Legs. Secondary: core |
|---|---|
| Muscle group | Cardio |
| Difficulty | Intermediate |
| Type | Cardio · Locomotion |
| Sets & reps | 4 sets × 45-90 minutes |
| Estimated calories burned | ~550 kcal |
How to do it
- Step 1: Stay in constant motion
- Step 2: Keep head up to scan the field
- Step 3: Use proper passing and dribbling technique
- Step 4: Support teammates
- Step 5: Maintain defensive shape
Equipment
- Soccer ball optional
Coaching tips
Benefits
Fantastic endurance and agility sport with constant movement
Common mistakes
Poor ball control or ball-watching
Make it harder
Play full matches or increase intensity
Make it easier
Small-sided games or technical drills
Breathing
Recover during stoppages
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 30-60 minutesGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.