On the Field Exercises for Soccer

While athletes are standing in line waiting for the shot on goal drill may be a perfect time to work on balance training, endurance, and flexibility.  Simple standing in place exercises can add to the players overall fitness and keep them warmed up during practice.

1. Standing single leg dips:  stand on one leg, reach forward as far as you can with both arms while bending knee until hands reach the height of the knee.  Do not let the knee travel in front of the toes on the way down.  Repeat 10 times each leg.

2. Lunge- rotation-reach exercise: Put the right leg in front as in a lunge position, put both hands out in front and reach them over your right knee and down to the height of your right knee, turning your shoulders and chest to the right while keeping the right foot firmly planted on the ground. Repeat 10-15 times, then do the same with the left leg in front, arms reaching to the left.

3. Single leg standing with one or both eyes closed:  Standing on one leg, close one or both eyes and hold your balance while counting to 20. Do 2-3 times on each leg.  Tip head up to make it more challenging.

4. Heel raises:  Stand on one leg raise up onto toes.  Repeat in a fairly rapid motion 20 times on each leg.