There is arguably nothing like watching the best soccer players competing in an epic tournament to make you want to lace up your shoes (or cleats!) and get moving. Witnessing these athletes showcase their explosive speed, seemingly endless endurance, and razor-sharp agility on the game’s biggest stage can motivate your own fitness journey.
“Every four years, it’s any soccer player’s dream to represent their country in the World Cup,” says Juan Herrera-Perla, group instructor and coach at Life Time in Plano, Texas, and former professional soccer player. “It was my dream ever since I was a boy to represent El Salvador in this way. For me, when I watch the best in the world play and give it their all, it motivates me to keep working and pushing in every workout I do. It always brings out my inner athlete.”
You don’t need to be a professional athlete to capture that same athletic magic in your everyday workouts. By taking simple, approachable cues from your favorite tournament stars, you can easily channel their world-class energy into a fun, accessible workout that breathes new life into your routine.
To help you do this, we asked Herrera-Perla to create a workout centered around strength, balance, coordination, and reaction time. “These movements can help athletes gain strength, resilience, confidence, and speed,” Herrera-Perla adds.
1. Banded Hip-Knee Drives (High Knees)
“As a soccer player, this was a staple in my routine,” says Herrera-Perla. “I did this every training session to activate and wake up the main muscle groups in my legs — the glutes, hamstrings, and hip flexors. It also helped me with speed and agility.”
- Anchor a resistance band securely to a stable squat rack at hip height, then step inside the loop, placing the band directly around your hips.
- Face away from the squat rack, so the band provides backward resistance at your hips. Walk forward until you feel solid tension in the band.
- Lean slightly forward from your ankles while keeping your torso braced and your chest proud.
- Explosively drive up one knee at a time toward your chest, mimicking a powerful sprint in place. Pump your arms naturally in sync with your legs, driving the opposite arm to the opposite knee.
- Alternate legs in a continuous, sprinting rhythm against the resistance.
- Repeat for five sets of 30 seconds with a 30-second rest in between sets.
2. Rotational Med-Ball Slams
“This exercise is great for hip rotation and generating power through the upper body,” Herrera-Perla explains. “The toes are the focus: Every time we slam, our feet should rotate with the movement so the hips can fully open.”
- Select a medicine ball at a weight that feels challenging for you but allows you to move quickly.
- Stand tall and place your feet slightly wider than shoulder width apart; brace your core to create a strong, stable foundation.
- Lift the ball slightly up and over to your starting side, rotating through your hips.
- Pivot your back foot as you turn. Allow your hips to lead the motion.
- Using the power of your entire body, drive the ball down across your body with explosive force. Slam it into the floor just outside your opposite foot.
- Pick up the ball from the floor before resetting your stance. Find your balance and immediately repeat the movement on the opposite side.
- Repeat for three sets of 20 total (alternating sides). Rest for 45 seconds to one minute between sets.
3. Lateral Shuffle to BOSU Bound
“A staple in soccer training, this exercise works balance and stability,” says Herrera-Perla. “The purpose of this movement is to strengthen a single leg, so you’re ready to plant your feet and kick in a game-play scenario.”
- Place a BOSU trainer on a flat surface (dome side up) where you have room to shuffle.
- Start a few feet away from the BOSU. Push off your outside foot to initiate a low lateral shuffle toward the BOSU.
- As you approach the BOSU, land with your inside foot planted in the middle of the BOSU. Push off to shuffle back to the starting position.
- Repeat for five sets of 30 seconds on each side. After completing both sides, rest for 30 seconds between sets.
4. Stability Ball Push Against Resistance
“As a defender, I often did this one as partner work,” says Herrera-Perla. “One partner holds the ball while the other person works against the resistance. However, this is a good move for anyone in any position because it simulates a defender applying pressure from behind and forces you to stay balanced. I love this for my clients as well. The lower you go, the more it works the quads — it’s a perfect movement to activate the abs as well.”
- Place a stability ball against a steady surface, such as a wall.
- With your feet out wide, get low in an athletic stance.
- In a sideways motion, stay low and push against the resistance of the stability ball and wall, simulating a defensive movement in a game or practice.
- Repeat for five rounds of 30 seconds. Switch directions every 5 to 8 seconds (multiple rotations each round). Rest for one minute between rounds.
5. Kneeling to Squat into Single-Leg Box Jump
“This is one of the most challenging movements and works on balance, foot-eye coordination, and power,” says Herrera-Perla. “Soccer players do these to develop speed and explosive movements.”
- Start by kneeling on the ground two to three feet away from a box.
- Using your whole body’s power, explode into a jump that brings you up onto your feet in a squat position.
- Immediately push off your right foot into another jump and land with that same foot on the box.
- Return to your kneeling position before repeating the movement and landing with your left foot on the box.
- Repeat for five sets of 6 to 8 reps per leg. Rest for 30 seconds between sets.
