Connect with us


Weekly Exercise Routine for a Female Soccer Player at The Highest Level

You must be fit and ready to play as a female soccer player at the highest level. To achieve it, while you explore Europa league predictions today for its soccer player exercise routines. You might consider changing your current routine, which could be challenging to reach the required level.

However, it’s not as hard as you may think! You will find that there are many benefits to changing up your current exercise routine. But what should a female soccer exercise routine look like? Let’s look at what and how a female soccer player stays fit for the game.

Monday: Legs

Warm up with a light jog or a few minutes of jumping jacks, then do the following exercises:

  • Squats: Five sets of 5 reps for each leg
  • Lunges: Five sets of 10 reps for each leg; make reverse lunges if you have trouble with this exercise.
  • Leg presses: Four sets of 15-20 lbs, followed by two or three sets at 30 lbs and 45 lbs. If you can’t do the weight yet, start with your body weight.
  • Extension: You can do five sets at 15-20 reps per arm and alternate sides after every set. For example, in this exercise, your left arm is extended straight from shoulder height while keeping both elbows locked.

Be careful not to lock out your arm too high. You’ll want about 90 degrees, so there’s tension in every part of your body without feeling like it’s ripping off.

Tuesday: High-Intensity Interval Training(HIIT)

If you want to burn fat, build muscles and improve your endurance, HIIT is the best way. It’s an intense exercise that combines high-intensity bursts of activity with low-intensity activity, which is perfect for a female soccer player.

In other words, a short burst followed by a more extended rest period – and then another short burst followed by another more extended rest period! This cycle can be repeated throughout the day or week for maximum results in one session. If you find it tough, always take a break and save some time for the Europa League picks of any new exercise to continue improving your routine.

Wednesday: Total Body

You can do exercises like lunges, squats, deadlifts, or any other exercise that activates your muscles. The number of sets reps depends on your fitness level and energy for that day. You should rest between sets, one minute or less if you’re doing a cardio workout first. For example, if your goal is to do 30 minutes of cardio before lifting weights, rest for 90 seconds before starting another set.

Repeat this process until you’ve done as many sets as possible in that time frame. If your goal is to lift weights without any other exercise beforehand, rest at least 2 minutes between each set.

Thursday: Plyometrics

Plyometrics exercises are explosive movements that produce a lot of force in a short period. They can be used to improve your speed, power, and agility because they require the muscles to generate more force than when jumping or running.

Plyometric training is ideal for female soccer players who want to improve their speed and agility but don’t like running long distances regularly. Plyometrics exercises include jumps, bouncing off walls, and hops over cones or boxes placed at different heights. You should perform these exercises gradually so that you don’t injure yourself by trying too much too soon!

Friday: Strength or Power

Strength and power are the two components of a soccer player’s fitness and should be trained separately. Strength training helps build muscle mass, one of the most important aspects of being a good soccer player. As a female soccer player, you must build strength, agility, and balance. Strength training is the act of working out your muscles to build them.

Strength training is also known as resistance training or weight lifting. Strength training will help you increase your overall strength and power. The main benefits of strength training are:

  • Increase muscle mass which helps to improve speed and agility.
  • Improve cardiovascular health through increased endurance levels.
  • Increase your vertical jump by as much as 10 percent.
  • Power training builds explosive power that helps you avoid injuries.

Saturdays and Sundays: Rest day or Active recovery

The main goal of this routine is to rest your body, especially your legs and feet. You can do this by taking a nap, taking a hot shower, reading, or watching your favorite game. Active recovery should be better than passive recovery because IT involves activity that helps you recover. It can also include massage therapies that are beneficial to the muscle’s relaxation.

Final Thought

There you have it, a basic outline of a female soccer player’s exercise routine. This routine will keep you fit and enhance your performance even when accessing Europa League predictions of team members’ performance and checking if you are achieving the same level.

We hope this article has helped you find the best routine for yourself, whether you’re a female soccer player or not. Remember to be realistic when setting goals for yourself and not be afraid to ask for help when needed.

Alice Jacqueline is a creative writer. Alice is the best article author, social media, and content marketing expert. Alice is a writer by day and ready by night. Find her on Twitter and on Facebook!

Continue Reading
Click to comment

You must be logged in to post a comment Login

Leave a Reply