Train At Home With World Cup Athletes!

Posted by Tasneem Panchbhaya

With the world cup upon us, it is very easy to slip into unhealthy habits with eating, drinking, and physical inactivity as you watch the game.

Soccer players are actually some of the fittest athletes, running over 7 miles in a game while using extremely intricate footwork. Even if you don’t have the time to train like a soccer player, these simple workouts can help you stay fit while watching the game!

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Soccer workouts consists of heavy cardiovascular and strength training. Here are some activities you can easily emulate without any equipment:

Pre-game Warmup

As the soccer players make their way onto the field and the anthem is playing, take this time to warm up. Warming up helps get the blood flowing and your joints moving. You can do some simple exercises such as rotating your ankles, hips, and arms in circular motions or slowly jog in place to loosen up.

Strengthening Training

In the first half  of the game, use this time to get some strength training in. Do the following sequence of exercises for 15 reps each, followed by a 5 minute jog in your spot. That’s 1 cycle! Repeat for up to 4-5 times.

Squats

  • Start with your feet a little wider than hip width and your toes pointed straight ahead.
  • Push your hips back into a “seated” position (90 degrees) as you keep your knees wide and your chest up.
  • Press into your feet and return to the standing upright position, squeezing your glutes at the top.

Lunges

  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
  • Keep the weight in your heels as you push back up to the starting position. Repeat with the other leg.

Step up

  • To start, place your entire right foot onto a bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
  • Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

Bridges

  • Lay on your back with your hands by your sides, your knees bent at a 90 degree angle and feet flat on the floor.
  • Tighten your abdominal and buttock muscles and raise your hips to create a straight line from your knees to shoulders.
  • Squeeze your core and try to pull your belly button back toward your spine.
  • Lower yourself back to the floor and repeat.

 

Cardiovascular Training

Soccer players have to do a lot of running and jogging on the field, which is key if you want to outrun the other team and make goals. For both soccer players and non-athletes, cardiovascular training is great for preventing chronic illnesses such heart diseases, diabetes, as well as boosting your mental health. During the second half of the game, use this time to get your heart rate up by jogging around your house, skipping, doing squat jumps, and any other exercise that’ll help with bringing your heart rate up.

Post-Game Cool Down

In the last ten minutes of the game, take this time to relax and stretch. Stretching will help prevent injury, muscle tension, and will ease any potential soreness you may feel after the workout. Here are a few stretches you can try after your workout:

Reclining Twist

  • Lie on your back and draw your left leg into your chest and keep your right leg straight.
  • Exhale and twist the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.
  • Hold for 30 seconds on each side.

Quad Stretch

  • Standing, bend one leg and hold on to your ankle to get a stretch through your quadriceps.
  • Hold for 30 seconds on each side.Repeat on the other leg.

Hamstring Stretch

  • Stretch out one leg in front of you, with your other leg bent and the foot close to your groin. Bend forward over your outstretched leg, reaching for your toes.
  • Repeat on the other leg.

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Your workout is complete and so is the game! Feel rewarded for getting a workout in, while still enjoying the game. Let us know down below who you’re rooting for this world cup! If you want to learn more about building stronger healthy micro habits, reach out to us at engage@myoptimity.com to learn more.

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