Workout Routines

The World Cup Workout

Find out how Team USA trains to perform on the pitch on the sport’s biggest stage.

soccer player

WEIGHT ROOM TO WORLD CUP

Elite players develop the strength and athleticism they need for elite competition in the weight room

Warm-Up:            

Exercise

Sets

Reps 

Band Walks Forward

3

8

Band Walks Backward

3

8

Band Walks Lateral

3

8 (each side)

Strength Power:  

Exercise

Sets

Reps        

Split power clean

-superset with-

Depth Jumps                                      

3

3 (each leg)

Dumbbell Single-Arm Snatch            -superset with-

High Knee Drive

3

4 (each leg)

Back Squat                                         -superset with-

Box Jump

3

6

TRX Training:  

Exercise

Sets

Reps        

Mountain Climbers 

3

20

Scorpion 

3

10 (each side)

Front Plank                                       

3

60 sec.

Side Plank                                          

3       

60 sec. (each side)

Single Leg Romanian Deadlift            

3

8 (each side)

                            

Ball Work:        

Exercise

Sets

Reps        

Physio Ball V 1     

3

10

Physio Ball Hamstring Roll-In 2

3

15

Physio Ball Inner Thigh Squeeze 3        

3

10

Physio Ball Roll Back 4   

 3       

8 (each leg)

1 Place your hands on the floor, toes on the ball lift hips and glutes to form a V-shape with your body.

2 Lie with your back on the floor, your hees on top of the ball and roll the ball in toward your glutes.

3 Lie on your back, grip ball between thighs and squeeze for three seconds, then relax.

4 Stand on one leg, and place your other foot on top of physio ball and roll it back, whilst bending front knee.

Battleing Ropes:

Exercise

Sets

Reps        

Outside Circles                                      

3

20 sec.

Wave (with 2-3 Side Steps)                    

3

20 sec.

Wave (with 2-3 Side Steps)                    

3

20 sec.

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