KINFITOpen the app⚽ Soccer workout
Speed, agility and strong legs. No equipment needed, about 20 minutes. Do it 2–3 times a week alongside practice.
- High Knees
3 sets × 20–30 sec
Legs, Heart - Bodyweight Squats
3 sets × 12–15 reps
Legs, Glutes - Side Lunges
3 sets × 8–10 reps each side
Legs, Glutes - Single-Leg Glute Bridge
3 sets × 8–10 reps each leg
Glutes, Hamstrings - Calf Raises
3 sets × 15–20 reps
Calves - Side Plank
3 sets × 20–30 sec each side
Core - Lateral Shuffle
3 sets × 20–30 sec
Legs, Agility
Warm up for 5 minutes first (jog on the spot, arm circles, leg swings). Rest 45–60 seconds between sets.
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More sport workouts: Cricket · Swimming · Running · Basketball