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Use this routine to work your entire lower half in less than 30 minutes using super sets. Because the intensity is high for this workout, you may need at least 48 hours of recovery before training legs again. Warm up with some light cardio for 5-10 minutes and stretching. Finish with a cool down and stretching.
Weight training the upper body will also keep proportion to the lower body so that the soccer player is a well rounded and strong athlete. Weights used should be heavy and challenging so as to build up strength in the shoulders and chest.
Perform this full-body workout 3x /week. Complete each exercise in the order shown. Warm up with some light cardio for 5-10 minutes and stretching. Finish with a cool down and stretching.