4 workouts to level up your soccer training plan

Did you know around 400 million people tuned in to watch Spain take on England in the final of the 2024 Euros? Add in an estimated 270 million participants around the globe, and you start to understand why they call soccer ‘the world game’.

If you’re ready for kick-off, we’re drawing on the combined superpowers of cross-training and Centr trainers to deliver your ultimate soccer workout plan.

You never know – a World Cup call up could be closer than you think.

Centr trainer Silvia Roberts performs bicycle crunches.

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Functional Pilates for mobility and precision

To reach for the big kicks in soccer, it’s super important that your hip flexors are strong and mobile, and your glutes have the power to follow through.

This workout with Centr expert Sylvia Roberts will help you target those muscles, and build functional strength. Pilates in general is a great addition to your routine for mobility, precision and maintaining an injury-free body.

Centr trainers Ingrid Clay, Alexz Parvi and Sylvia Roberts train together, performing donkey kicks.

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Glute strength for explosiveness

Surging down the field, kicking (or saving) a penalty, making a challenge for the ball – it all requires serious propulsive power from your glutes.

Grab your dumbbells to zoom in on your lower body with Ingrid Clay’s targeted strength moves. She’s also invited some guest trainers so you can dial the difficulty up or down.

Centr trainers Ingrid Clay, Maricris Lapaix and Luke Zocchi happily pose for the camera.

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Functional Movement for stability

Quick direction changes and powerful defense require a strong center of gravity. Hit the mat with Maricris Lapaix to build up your stability and balance – so the next time an opponent attempts to steal the ball, there’s no way they’ll be breaking through your rock-solid wall.

Centr trainer Tahl Rinksi wearing turquiose yoga gear, sits cross-legged on a yoga mat, smiling at the camera.

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PowerFlow yoga for stamina

Soccer demands staying power. The average professional will run 7-10 miles in a game, so having solid breathing techniques in your arsenal could definitely give your performance a boost.

Tahl’s hybrid yoga style (which also incorporates functional, strength and cardio work) will amp up your breathing power and flexibility. If you’re new to yoga, follow the modifications and give the mindfulness practice at the end a go – so you can bring your mental best to the pitch, too.

Fluffy yellow balls more your speed? We have your tennis workout plan covered, too.

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Centr Team