Exercises – Self Workout Drills for Intermediate Soccer Players

Passing & Receiving

1. Directional Pass and Roll

2 Sets * 12 Repetitions

First touch from the wall, pass those cones, and play it either side with both feet, getting an equal
number of touches and passes with my right and left feet.

2. Long Passing and Receiving Within Limited Space

2 Sets * 12 Repetitions

All passes are made at 30-50 metres. They must be regulated inside a small space and have a
maximum of 2-3 touches.

3. One Touch Passing Drill

2 Sets * 12 Repetitions

Passes will be made from any distance and with various weights against a wall and must be
completed with one touch.

4. 3 Cone High Step

Your partner will then pass the ball on the ground or in the air to you, and you will either hit a
pass first time back to them or take two touches based on the variation of the side received, your
right foot on the right side and your left foot on the left side.

5. Ball Juggling

2 Sets * 10 Repetitions

Juggling works on first touch and receiving technique. getting a better feel for the ball, improves
single leg strength and balance, while strengthening your ankles and knees.

Shooting/Finishing & Dribbling

1. Straight Cone Dribble Drill & Shot

2 Sets * 10 Repetitions

The objective of the drill is to help the players keep the ball at a short pace, an attribute that is
expected of a good dribbler. This will help their touch and control of the ball.
 2. Forth & Back Cone Dribble

3 Sets * 10 Repetitions

The objective of the drill is to help a player’s tenacity when dribbling. The drill also helps
improve players physical fitness and turns during the game.

3. Random Cones Dribble Drill

3 Sets * 10 Repetitions

The objective is to help players make quick turns and excellent dribble speed to escape their
marker

4. Receive, Turn, and Drive to a Restricted Shot

3 Sets * 10 Repetitions

The objective is to help players to improve their alertness to finishing situations during the game.
Since opportunities to score can come anytime, players must remain ready.

5. Receive and Shoot while Sprinting

2 Sets * 10 Repetitions

Objective of the drill is to enhance the player’s ability to shoot when moving at great speeds as
well as striking the ball when it’s played to them unexpectedly

Upper Body Workout

1. One-Arm Dumbbell Rows

4 Sets * 10 Repetitions

One-Arm Dumbbell Rows work the mid-back muscles. As well, it works on other back muscles
such as the latissimus dorsi, trapezius, biceps brachii, and improving core stability & strength.

2. Bench Press

4 Sets * 10 Repetitions

The bench press strengthens your triceps, builds chest muscles, and boosts pushing strength.
Players can benefit from stronger shoulders and arms when they need to pass by defenders, and
on aerial and ground duels to dominate.
 3. Triceps Dips

4 Sets * 10 Repetitions

Triceps dips are one of the best exercises to increase your arm strength, having stronger
arms/torso “helps increase a player's stature that is useful when shielding the ball. These muscles
act to balance a player as they jump, head a ball and run”

4. Pull Ups

4 Sets * 10 Repetitions

Pull Ups work the mid-back muscles. As well, it works on other back muscles such as the
latissimus dorsi, trapezius, biceps brachii, and improving core stability & strength. Obtaining a
strong core “helps increase a player's stature that is useful when shielding the ball. These muscles
act to balance a player as they jump, head a ball and run”

Lower Body Workout

1. Single Leg Romanian Deadlift

4 Sets * 10 Repetitions

“The single-leg RDL is a hip-dominant exercise that can strengthen your glutes and hamstrings.
Because you're balancing on one leg at a time, the emphasis of this exercise is on stability”

2. Dumbbell Lateral Lunges

4 Sets * 10 Repetitions

Soccer players are constantly running, lunges can help boost your strength, flexibility, and
mobility in your legs. The exercise will also help your core, lower back, and obliques.

3. Goblet Squats

4 Sets * 10 Repetitions

“This exercise will focus on areas in your lower body and helps activate your hamstrings, quads,
glutes, and core. The move puts less stress on your back and spine, plus it adds lower body
strength”
 4. Trap Bar Deadlifts

4 Sets * 10 Repetitions

Trap Bars allow lifting easier for the lower back. “Less stress on the spine and back can help
decrease injuries for soccer players and the move will add back and lower body strength”