20-Minute Workout for Soccer Players

Being a soccer player requires much more than just skill with the ball. Maintaining endurance, strength, speed, and coordination is essential. And even on days when there's no training on the field, it's possible to improve physically—just 20 minutes a day at home is all it takes.

Improve your performance without leaving home

In this article, we show you a 20-minute functional training plan , designed especially for amateur or professional football players who want to stay in shape, prevent injuries and improve their performance on the field.

🕒 How does the training work?

• Duration: 20 minutes
• Frequency: 3 to 5 times a week
• Goals: Explosive strength, core, mobility, and injury prevention
• Equipment: Body weight (optional: resistance band or medicine ball)

🔁 Training Structure

1. Warm-up (3 minutes)
   • Jumping jacks – 1 min
   • Skipping in place – 1 min
   • Joint mobility (ankles, hips, shoulders) – 1 min

2. Main part (14 minutes – 2 rounds of 7 exercises x 40s ON / 20s OFF)

3. Return to calm (3 minutes)
   • Controlled breathing
   • Stretches (quadriceps, hamstrings, calves, back and shoulders)

💡 Quick Tips

• Perform training on non-game days or as a complement to technical training.
• Maintain correct technique to prevent injury.
• Increase the intensity as you become more comfortable.

🎯 Benefits for players

• Better physical performance and endurance
• Reduced risk of injury
• Improved explosive strength and stability
• Maintained physical condition even out of season

🏠 Conclusion

With just 20 minutes a day , you can maintain and even improve your fitness, even when you don't have team training. This plan was created for soccer players who want to improve every week , even at home. Join the movement and train with us at www.treinoemcasa.com