Leg strength (thighs):
Find something no taller then a foot high, and no wider then a foot. Jump from side to side as fast as you can (but make sure you are doing it the right way, and not hurting yourself.) While you are jumping from one side to the other, make sure you are getting your [knees up.] You don’t want to keep your legs straight. knees MUST come up high. As soon as your feet touch the ground quickly pop your legs back up and over to the other side. Quick feet.

Also, squats are painful, but they are a guaranteed way to make your thighs stronger.

Core strength:
Crunches, planks (which you can look up how to do online) and many other ab workouts are important and very helpful.

Ball control drill:
Practice Juggling the soccer ball for at the very least half hour a day. Thighs, feet, chest, head. See if you can go from your foot to your thigh to your chest to your head and back down again. Very good drill to keep your footwork and body on the ball.

Sprinting drill:
If you are on a soccer field you know how there are lines from the endline to the center line. There is the endline, the 6 yard box, the 18 yard box, and half way.
Start at one end line, and sprint out to the 6 yard box. Jog back to the endline. Then sprint out to the 18 yard box, jog back to the endline. Then sprint out to the center line. Jog back to the endline. Then work your way down again. Center, end, 18, end, 6, end. It helps with endurance BIG TIME, (though it sucks, it helps) and helps with sprinting skill.

Core strength and thigh strength are the two most important muscle areas in your body you need for soccer. It wont help with running up and down the field for 60 minutes, (all the running exercises would) but it helps with stability for one.

Other then that, jog around your neighborhood for a mile. 3/4 times a week. Its very important you hydrate too. That will keep you going longer, and keep muscles from cramping up.

Check out the other articles we are adding on hydration and nutrition.

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