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3 min read<\/p>\n3 min read<\/p>\n
THE FIFA WORLD CUP has taken over North America, and, like so many others, you might have caught football fever. Whether you\u2019re itching to hit your local park for some pickup soccer or you\u2019re already a regular at a rec league, you should consider that there\u2019s more to a good game than just lacing up and hitting the pitch. Especially if you\u2019re beyond your school age days, you can\u2014and should\u2014train for the characteristics that will keep you competitive and healthy in the gym, too.<\/p>\n
One particularly important characteristic for soccer is speed, the key to breakaways and rallying defense. But it\u2019s important to remember that the type of speed you need on the pitch is different than you would need as a track star. \u201cThe soccer athlete is working over a much shorter distance\u2014they\u2019re not racing 100 meters down the track,\u201d says MH fitness director Ebenezer Samuel, C.S.C.S. Instead, footballers are stopping and starting, only bursting up to top speed over 30 to 40 meters.<\/p>\n
Also important: Soccer players don\u2019t run in lanes, taking a straight line from start to finish. \u201cIt\u2019s called curvilinear speed,\u201d Samuel notes. \u201cThey\u2019re often taking an angle and working in these curves, so we need to prepare our body for that.\u201d<\/p>\n
Samuel created a quick series of exercises that can help you support this type of speed. The movements are simple, and don\u2019t require heavy weights\u2014but you will need to perform them with focus and intent.<\/p>\n
The World Cup Soccer Speed Workout![\"Video](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/06\/1781811195_878_thumb_1920x1080.0000001.jpg\" "\\"Video")
Hip 90\/90 Series<\/p>\n
Samuel says that a key to speed\u2014especially the curvilinear speed World Cup stars rely on in competition\u2014is all in the hips. Use this series to get them right.<\/p>\n
How to Get in the 90\/90 Position<\/p>\n
Sit up tall on the ground, knees and hips at 90 degree angles. Extend your arms out in front of your torso. Avoid rotating or scooting your butt along the floor.<\/p>\n
Hip Flip<\/p>\n
30 seconds<\/p>\n
How to Do It: Shift the position of your legs from one side to the other while keeping your torso upright.<\/p>\n
Knee Lift<\/p>\n
30 seconds per side<\/p>\n
How to Do It: Squeeze the glute on your outer leg to raise your knee and lower leg off the floor. Pause briefly at the top, keeping your shin parallel to the floor.<\/p>\n
Heel Touch<\/p>\n
30 seconds per side<\/p>\n
How to Do It: Shift your outside leg inward to touch the opposite heel. Keep your torso stable and avoid rotating.<\/p>\n
Curtsy Lunge<\/p>\n
3 sets of 6 to 8 reps per side; rest 1 to 2 minutes per set<\/p>\n
This movement will also hammer the hips\u2014but it focuses on prepping your body to control rotational force. When you perform this exercise, focus on explosive power more than heavy loads.<\/p>\n
How to Do It: Stand holding a dumbbell in one hand. With the same side leg, step behind your other leg and bend your knees into a lunge. Press your planted foot into the floor to stand back up forcefully into hip extension.<\/p>\n
Stomp Stepup<\/p>\n
3 sets of 6 to 8 reps per side; rest 1 to 2 minutes per set<\/p>\n
Sprint speed comes with force\u2014more specifically, the force you create when you drive your foot into the ground. This move gives you a chance to emphasize and strengthen that aspect of of the gait cycle. You\u2019ll need a low box or a stable platform for this.<\/p>\n
How to Do It: Stand in front of a low box holding a pair of dumbbells. Raise one knee up, then stomp down onto the box and drive your opposite knee up. Elevate onto your toe and make sure your raised foot is dorsiflexed (ankle flexed up).<\/p>\n
Loaded Copenhagen Plank<\/p>\n
2 to 3 sets of 15 to 20 seconds<\/p>\n
![\"Headshot](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/06\/6d7305e4-79ea-4c6f-b658-2f1da9bf88ba_1653484937.file.png\" "\\"Headshot")
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