HIIT Workouts for Soccer Players: Top 10

What Are HIIT Workouts?

High intensity interval training, or HIIT, is a type of exercise characterized by short bursts of very intense activity followed by brief periods of rest or recovery. HIIT can be used to improve both cardio and endurance as it helps to condition the heart and lungs to work more efficiently. In addition, HIIT provides a great way to burn calories and fat as it is a more efficient form of exercise. The benefits of HIIT make it an excellent training tool for soccer players and other athletes around the world. In this article, we’ll go over 10 of the best HIIT workouts available for soccer players to help improve their strength, power, and endurance.

If you’re looking for more tips on getting in the best shape for playing the beautiful game, check out our article on the 10 Best Leg Exercises for Soccer Players. These exercises will target the muscles of your lower legs to develop important foundational strength.

How Do HIIT Workouts Benefit Soccer Players?

Soccer players are always looking for ways to improve their game. HIIT can be a great tool for helping players level up their cardio. Intense interval training has been shown to have a number of benefits for soccer players, including improved endurance and increased strength and explosiveness. On the field, this can translate into having more stamina to last the whole 90 minutes. HIIT is also a very efficient way to train, as it can be done in a shorter period of time than traditional endurance training. Incorporating HIIT training alongside your individual and small-sided drills can really boost your overall athleticism on the field.

Best HIIT Workouts for Soccer Players

Treadmill Sprints

Sprinting is one of the best exercises for soccer players, as it translates so directly to the game on the field. This makes it one of the best possible HIIT workouts for soccer players. This exercise is also very accessible, as it can be performed on a treadmill or outside on a track.

Former professional player John Terry introduced a great treadmill routine that’s specifically geared towards soccer players. This workout is a great way to build up stamina and endurance. The routine consists of 15 sets, with each set consisting of 20 seconds of sprinting and 40 seconds of rest. To start, set the treadmill to 10 MPH and gradually increase the speed to 12 MPH over the course of the workout. This routine is challenging but can be very effective in helping to improve cardiovascular health.

Jump Rope

Jumping rope is an excellent way for soccer players to improve their cardio and explosiveness. This simple exercise helps to improve endurance, while also developing coordination and agility. In addition, the plyometric movements involved in the workout improve power and speed. Jumping rope will also strengthen your calves and tibialis muscles, which can help reduce injuries like shin splints.

To perform a Jump Rope HIIT workout, you will need a jump rope and a timer. Start by warming up with some light jumping for 5 minutes. Then, set the timer for 30 seconds and perform as many jump rope repetitions as possible. Rest for 60 seconds, then repeat the cycle 10 times. Finally, cool down with some easy jumping for 5 minutes.

Sled Pulls

Soccer players are always looking for ways to improve their speed and agility. Sled pulls are a great way to achieve this. The exercise consists of pulling a sled loaded with weight across the floor. This workout helps to develop quad muscles, which are crucial for speed and agility. In addition, the sled pull workout helps to improve cardiovascular endurance. The sled pull also strengthens the muscles and ligaments around the knee joint, making it one of the best HIIT workouts for soccer players who have struggled with knee injuries.

To perform the sled pull, first, attach a sled to a weight belt around your waist. Next, load the sled with weights. Then, start walking backwards while striking the ground from toe to heel. After reaching 10 yards, turn around and pull the sled back to the starting point. Repeat this process for a total of 5 times. Rest for 30 seconds after completing each set.

Sled Pushes

Sled pushes are a great way for soccer players to build lower-body strength and power. By pushing a heavy sled, players can work their hamstrings, glutes, and core muscles. These are all important for generating speed and power on the pitch. Sled pushes also help to improve stamina and cardiovascular fitness, both of which are essential for playing an entire game at a high level. In addition, sled push workouts can be easily customized to target specific areas of need. For example, if a player wants to work on their acceleration, they can set the sled to move quickly over a short distance. Alternatively, if a player wants to build endurance, they can set the sled to move slowly over a long distance. As such, sled push workouts offer a great deal of flexibility and can be adapted to meet the needs of any soccer player.

To perform a sled push workout, you will need access to a sled and some weight plates. Start by pushing the sled forward for 10 yards, and then turn around and push it back to the starting point. Repeat this process 5 times, or until you reach fatigue. When selecting the weight for your workout, be sure to choose an amount that challenging but not so heavy that you cannot move the sled with proper form. If you are unsure how much weight to use, start with a light weight and gradually increase it until you find a challenging but manageable level.

Box Jumps

Box jumps are one of the best HIIT workouts for improving leg strength and power, two essential qualities for soccer players. The exercise is simple: stand in front of a sturdy box or platform, then jump up onto the box with both feet. The height of the box can be adjusted to suit your level of fitness, but it should be challenging enough that you can only perform about 10 reps in a row. Box jumps not only help to build explosive leg strength, but they also improve coordination and balance. When performed regularly, they can help give you a significant boost on the soccer field.

To perform a box jump, start by standing in front of a sturdy box or platform. Place your feet hip-width apart, then bend your knees and hips to lower into a half-squat position. Swing your arms back, then explosively jump up onto the box, landing with both feet square in the middle. Step down from the box carefully before repeating the move. Start with a low box and work your way up to higher boxes as you get stronger. Aim for 5 to 8 reps per set.

Jumping Lunges

Jumping lunges are a dynamic exercise for soccer players looking to improve their agility and explosive power. The movement challenges your balance and coordination, while also working your hamstrings, quads, glutes, and core.

To perform the exercise, start in a split stance with your right leg forward and left leg back. From here, jump straight up, switching the position of your legs in midair. As you land, make sure that your right knee is at a 90-degree angle and your left knee is hovering just above the ground. For an added challenge, you can hold dumbbells in each hand. Repeat the movement for 30 seconds, then switch sides and repeat on the other side.

Turkish Get-Ups

Turkish get-ups are a great exercise for soccer players, as they help to build strength and stability in the shoulders, hips, and core. This exercise is great for improving your overall balance.

To perform the Turkish get-up, start by lying on your back with a weight in your right hand. Then, sit up and press the weight overhead, keeping your arm straight. Next, stand up and bring your left leg forward into a lunge position. Finally, return to the starting position and repeat on the other side. Perform the exercise for two minutes, and then rest for one minute. Repeat for three sets.

Front Plank

Front planks are an excellent exercise for soccer players, as they help to improve core strength and stability. This intense core workout will help improve your posture and stability on the field.

To perform a front plank, first assume a push-up position with your hands shoulder-width apart and your feet hip-width apart. Then, lower yourself down so that your elbows are bent at 90 degrees and your forearms are resting on the ground. Hold this position for 30 seconds to one minute, then return to the starting position. Repeat this exercise for at least 3 sets.

Russian Twists

Russian twists are another great exercise for soccer players looking to improve their core strength and balance. Russian twists also uniquely target the oblique muscles on the side of your body.

To perform the exercise, begin by sitting on the ground with your knees bent and your feet flat on the floor. Lean back a few inches while keeping your back straight. Next, twist your torso to the right, then to the left, and continue alternating sides. As you twist, reach your arms out in front of you and touch the ground on either side of your body. If you find it too easy at first, try using a weight in your hands as you rotate from side to side.

Leg Raises

Leg raises are a simple but effective exercise for soccer players. By strengthening the muscles in the hip flexors and core, they can help to improve overall balance and stability. Working on these muscles can also help reduce the risk of injury. Developing your hip flexors will also help improve your speed, as these muscles are crucial for sprinting.

To perform a leg raise, start by lying on your back with your legs straight. Then, raise one leg up into the air and hold for a count of five. Lower the leg back down and repeat with the other leg. For an added challenge, you can try raising both legs at the same time. Remember to keep your core engaged throughout the exercise to protect your lower back. With practice, you should be able to perform three sets of 10-15 repetitions.