Aerobic fitness is essential in soccer because the sport requires abrupt changes of direction and constant running. Cardio workouts help keep your body fit by converting oxygen into sustainable energy you can apply to the activities involved in soccer.
Many downplay the importance of cardio workouts without realizing their importance in keeping fit and getting stronger immunity. Cardio workouts also increase your endurance, agility, and ability to last long in the field.
Here are easy cardio workouts to include in your training;
Sprinting, Jogging, And Running
Soccer players need to be able to run fast. Sprinting, jogging, or running are all great cardio workouts for soccer players.
- Sprinting is when you run at a breakneck pace for a short period. This workout routine helps you keep your heart rate up and be able to run long distances.
- Jogging improves your ability to take deeper breaths faster, increasing your heartbeat intervals. As a result, your body’s blood flow increases, boosting your cardiovascular system. Jogging is done on a track or outside in an area with a lot of space.
- Running is a great cardio workout as it creates more room to move around and increase your speed. It comes in handy if you want to burn fat and strengthen your athletic body because it requires intense effort over long periods.
Plyometrics is among the best cardio workout routines for soccer players. They help you build strength and power and increase your agility, speed, and balance.
There are several plyometric exercises that soccer players can do, including:
- Box Jumps - Box jumps are a great way to build leg strength. Start with two boxes at least eight inches apart, then move up. You can use smaller containers if it doesn't affect your performance.
- Cone Runs - Run forward, getting in and out of the cone lineup. This cardiovascular workout boosts your metabolism while improving your blood flow and body balance. Ensure you keep your knees bent without leaning forward to increase your endurance.
Agility Ladder Drills
The agility ladder drills are a great cardio workout for soccer players. The exercises effectively burn fat and increase your speed, which is perfect if you want to improve your game.
The first step is to warm up with light jogging or walking. Then, get into the proper position on the agility ladder by placing your feet in front of you and bending your knees slightly.
Next, jump up onto the top rung of the ladder with both feet at the same time. Move down one rung at a time until you're back on the ground. Repeat this sequence five times or until you feel comfortable moving down all eight rungs without losing your balance or speed.
Once you've completed five rounds of each move, try doing them in reverse order. That way, you'll be able to work out all four limbs simultaneously.
Lying Hip Abduction And Adduction
Lying hip abduction and adduction is a great way to strengthen your cardiovascular functions and core muscles. It is a great cardio workout routine for soccer players because it helps build up your endurance, balance, and agility.
You can do this exercise while watching television or doing other activities around the house. You will use your body weight to perform this exercise, making it easier than traditional exercises like crunches.
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand on each side of your head for support.
- Keeping your back straight, raise your legs until they are about 90 degrees from the floor.
- Bring your legs down until they are in line with them again. Repeat for 20 seconds per set.
Half-Jumping Jacks are an excellent cardiovascular workout for soccer players. You can do them anywhere, anytime, and they're easy to modify to fit your needs.
The key to doing Half-Jumping Jacks is to ensure you have good form and maintain your balance throughout the exercise. If you move your feet too quickly or too slowly or lose your balance on one side of your body, the exercise becomes less effective and will not be as beneficial.
- Start by standing with your feet hip-width apart with a light dumbbell in each hand or two heavier ones.
- Then, keeping both hands on the dumbbells at all times, step back with one leg so that both knees go outwards simultaneously.
- Bring them back together under control before stepping forward again with the other leg.
- Repeat this movement for three sets of 10 repetitions.
- Perform this exercise using only one leg at a time, alternating between legs for each set.
As a soccer player, you need to have physical fitness and the ability to endure challenging games without losing your breath. In addition, cardio workouts boost your metabolism, helping you last longer on the field without fatigue.
You can achieve stability, strong core muscles, and great cardiovascular body functionality through half-jumping jacks, sprints, jogging, running, agility ladder, and cone drills.