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5 Exercises to Do with a Soccer Ball


The World Cup is fast approaching, and what better way to mix up your training regimen than to engage in a thematically-appropriate soccer workout? No, you don’t have to be an expert. All you need is a soccer ball, a wall and a towel – you’re going to sweat! 

Now get on the pitch and use these five exercises to get you ready for the Cup!

1. Dribble Drill Warm-up

  • Find an area with 25 yards of space
  • Run as fast as possible while dribbling the soccer ball between both feet
  • Once you reach 25 yards, swivel 180 degrees, and run/dribble back the way you came
  • Run the 25-yard distance 8 times, with a 30-second break after 100 yards
  • Muscles Worked: full body

2. Side-to-Side Swivel

  • Lay on your back, with your legs elevated in a straight, 45-degree angle from your body
  • Hold the soccer ball with both hands at arm’s length, and keep your neck and upper back off the ground
  • Swivel until the soccer ball is pointing to your left, then swivel back until it’s pointing to your right, and repeat
  • 20 reps, 4 sets
  • Muscles worked: abdomen and core

3. Ball and Wall

  • Find a wall and stand fifteen feet behind it
  • Kick the ball diagonally into the wall, hustle to stop the ball when it returns, and quickly fire it back
  • Keep feet constantly moving during the interval, and land on the balls of your feet.
  • 25 reps, 3 sets
  • Muscles worked: quads, hamstrings, calves 

4. Goalie Pushups 

  • Get in a pushup position, with the soccer ball directly under your chest.
  • Keep the soccer ball in place by pressing both hands in a triangular position on top of the ball
  • Complete a pushup by lowering yourself until your chest touches the ball, and then pushing off and rising back to the starting position
  • 25 reps, 4 sets
  • Muscles worked: chest, triceps, deltoids

5. All-Star Agility Drill

  • Place the ball three feet away from you on an even surface
  • For 30 seconds, move side-to-side around the ball as fast as you can, and maintain the three-foot radius at all times
  • 10-second break
  • For the next 30 seconds, stand next to the ball and tap it sideways with your closest foot – then hop over the moving ball and tap it back the way it came. Repeat as fast as possible
  • 3 minutes of total exercise, split up in 30-second rotations
  • Muscles Worked: quads, hamstrings, calves, core

Think anything here is too easy? Feel free to add reps, sets, distance or time to meet your needs!

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