5 Full-Body Soccer Workout Exercises

Sun 01 November 2020 | 6:07

Whether you have access to a full gym or need to do your workouts in the backyard, you can get in a full-body workout with minimal equipment if you know what you are doing.

If you want to be the best you have to train like the best. Even though soccer is a

cardio-heavy sport

, knowing how to workout your whole body may be the key to taking your game to the next level.

Whether you have access to a full gym or need to do your workouts in the backyard, you can get in a full-body workout with minimal equipment if you know what you are doing. In order to get a full-body workout and get the results that soccer players want without access to the gym, it may be better to look at bodyweight exercises. 

Bodyweight vs heavyweights

A full-body workout doesn’t necessarily mean time in the gym and lifting heavyweights. Bodyweight exercises present a number of advantages. Bodyweight exercises need minimum space and can be modified as you move from beginner to advanced and they offer a number of other benefits to make you a better athlete. Bodyweight exercises build core strength. Bodyweight exercises will improve your stability and mobility. This makes you more agile as you move up and down the soccer field. Bodyweight exercises also ensure you have better body awareness and they also remove body imbalances. 

To achieve the best results from your bodyweight workout a will need a set of resistance bands like the

Victorem Hip Circles

. The increased resistance offered by booty bands increases your results and maximizes the return you get from your workout. Booty bands will make your workout more challenging and more exciting.

With the increasing popularity of resistance band, and with the overall benefits of bodyweight workouts here are our 5 favorite exercises you can do with hip bands. 

Full-body exercises

#1 Squats

Squats will work out your legs and core.


  • The classic squat starts with you placing your feet shoulder-width apart.

  • You lower yourself down as if moving into a seated position.

  • When your knees are bent to a 90 degree angle you move yourself back up to a standing position. 

If you wear a booty band above your knees, as you are lowering into a squat you need to exert extra effort outwards to maintain pressure on the booty band. This will work out your thigh muscles and hip abductors. 

#2 Jumping jacks

Jumping jacks are a great exercise that helps boost your cardiovascular results and can also increase leg strength.


  • You start with your legs together.

  • Jump in the air and, as you do so, land with your legs further apart.

  • You then jump again and bring your feet back together. This is one jumping jack repetition.

You can maximize your results by wearing a resistance band around your ankles - meaning you have to work harder as you move your legs apart as part of your jumping jack

#3 Banded walk - side to side


  • Start with your feet shoulder-width apart, with a booty band around your legs and above your knees.

  • You move your left foot (or right) sideways, and then bring your other leg across so you end up back in the standing position.

  • Do this for multiple steps and then move back in the other direction. 

#4 Banded seated abductions

This exercise improves your abductors.


  • You start by sitting in a chair or on a bench with your feet planted firmly on the floor shoulder-width apart.

  • You’ll have a hip circle around your legs, placed above the knees.

  • You rotate your knees externally in a controlled motion as far as you can.

  • Chen bring them back to the center.

#5 Plank kickbacks


  •  With this exercise, you start in the plank position with a booty band around your ankles.

  • You then lift one leg up at a time as far as you can until the resistance becomes too much.

  • Hold it there for a second and then bring it back to your starting position.

  • You should then switch to your other leg and do the same thing.

To wrap up

You can’t expect to achieve the best results on the field without putting in the extra effort. It's not as simple as a little bit of running and a few training drills if you want to perform at your best.

Yes, you need to improve your cardiovascular health and yes your training drills are important for you to be your best on the field but if you want to get the edge over your competitor you need to add

resistance training

to your weekly schedule and workouts. 

source: SportMob

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