If you haven’t been keeping up with the Women’s World Cup Hype, then you are truly missing out on some incredible female power! Although all the athletes at this elite level are impressive to watch, we’re most inspired by the reigning World Champs of the US Women’s National Team, who in this World Cup have already broken several records- including 13 goals in one game! While you most likely won’t be playing alongside Alex Morgan or Megan Rapinoe anytime soon, you can still workout like them!
Boost Your Bursts With Interval Training
In any given game, the USWNT players average running 5-8 miles during their 90 minutes of play. This isn’t like your normal long run going at a constant pace. Players are constantly making fast cuts, so these 5-8 miles are more like sprint repeats. (I know, I’m exhausted just thinking about it). To train in a way that simulates this form of sudden speed bursts, interval sprint workouts are key. If you have access to a track, try running 2 fast laps (aim for finishing in 3 minutes), and then give yourself 3 minutes rest before you start again. You can do the same on a treadmill: 3 minutes fast, 3 minutes easy. Repeat 8-10 times total for a solid workout that will leave you feeling like a champ!
Don’t Skip Leg Day!
As you can imagine, it’s all about the legs for these soccer stars. It’s crucial for them to have both strength and power combined, which is why squats, lunges, box jumps, and jumping lunges are all great to implement in your next leg workout.
For squats, try doing a set of 5 squats with a heavier weight for 4 rounds. This will really increase your strength in your quadriceps and hamstrings– providing the power these players need on the field. Just make sure your knee doesn’t come forward past your toes- this can cause injury!
Lunges are great for improving strength imbalances, which is important for the USWNT to be able to play off both legs seamlessly. Aim for 10-12 repetitions of a medium weight on each leg, for 3 sets.
To perfect that powerful explosion, players like Tobin Heath like to do box squats and jumping lunges. Doing them “Tabata Style,” such as 30 seconds of work with 15 seconds rest for 4 rounds, can additionally get your heart pumping and work on your stamina. A solid finisher for any workout!
Crush That Core
While legs are definitely most important for soccer players, it’s also vital they keep a strong core to help them avoid injury and maintain stability when fighting for the ball. Instead of doing crunches, which can put strain on your neck, try doing plank variations. These help focus on stability while simultaneously strengthening your back and abs. Plus, with so many variations to choose from, you’ll never get bored during the workout.
On-The-Go Arms
The USWNT is constantly on the road for games, which makes having access to a gym difficult sometimes. If you find you too are having hard time making it to the gym, then a TRX arms workout is the solution for you. Former USWNT Fitness Coach Dawn Scott used to implement TRX exercises into the women’s training when traveling, because the bands are easy to pack and can be set up just about anywhere. TRX Rows and Push-Ups are great for toning that upper body and working on balance, which help the players power through for possession. You’ll surely see improvements to your soccer-studded strength.
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