The Entire-Body Football Workout


10 min Full Body Workout for Soccer/Football players! | No equipment needed

Video taken from the channel: Dub Soccer


Full NFL Workout Program

Video taken from the channel: BarbarianBody


Full Football Specific Workout | Functional Bodyweight and Technical Session For Footballers

Video taken from the channel: 7mlc


Total Body Football (Soccer) Strength Workout

Video taken from the channel: 360Player


Total Body Workout | Football Camp Training | Summer Football Workouts

Video taken from the channel: ONEighty Athletics


Strength Training For Football | Full-Body Gym Workout | You Ask, We Answer

Video taken from the channel: FourFourTwo


FULL BODY WORKOUT For Football Players | BODYWEIGHT | Improve Your Strength & Get Fit | Advanced

Video taken from the channel: FT Trainings

The Total-Body Football Workout Cradle Robber. Stand on your left leg while you cradle your right leg, pulling up equally at the knee and ankle with Side-to-Side Rock. Start with your feet in a wide stance, and lunge from side to side in a smooth rocking motion. As you Pro Run.

Run in. The Gronkowski Family’s Total-body Football Workout Get your mind and body right with this 45-minute training routine. Jump to the Routine.

45 min; 0; Yes; David Yellen / M+F Magazine. Click to share on Facebook (Opens in new window) Click to. The total-body football workout.

By | SELF. Facebook; Watch any Monday Night Football match-up and it’s clear that the game requires serious spee. Football players need a combination of speed, strength, agility, and power to be successful on the field—and that means a lot of time in the gym.

To train right, football players need to hit a range of areas, and that’s why we’ve put together this all-around workout. Total-Body Workout for Football presents a comprehensive overview of a proven, strength-training program for football players. Each exercise in the workout is explained and demonstrated in detail. Each exercise in the workout is explained and demonstrated in detail.

This workout is designed to increase your explosive power and strength to help you on the football field. It’s a full body workout on a three day schedule Monday, Wednesday and Friday. Before starting the workout you should warmup for 5 minutes and stretch for 10 minutes.

Hold your stretches for at least 1 minutes each. Off-Season Football Workout 1 Partial Range Deadlifts (90% RM): 5x3 with 60-90 seconds rest between sets. Set barbell on a rack an inch above knees. Dips (80% RM): 4x8-10 with 30-60 seconds between sets. Burpee and Mountain Climber Combo: 2x15-20 Burpees and 2x10 Mountain Climbers with 30 seconds.

Each workout is total body, with a focus on cleans and snatches, bench and incline, squats, and shoulder and hamstring work. The heavy weight day will be Friday, when most schools do not hold a full-contact practice. Many strength coaches use this time as a break to prevent a plateau during training.

45 Minute Total Body Workout: *5-min Warm Up *12-15min Lower DB Snatch 4x5 ea. SS DB Goblet Squat SS Foot elevated Groin Stretch w/i plate 4x5ea *12-15 min Upper Bench Press 4x5 (70-75%) DB Row. The basic set up of this workout is to incorporate 3 days of weight lifting, upper body, lower body and full body/explosiveness, one day of plyometrics and another day for speed and agility work.

List of related literature:

The program included 20 minutes of soccer-specific agility drills, plyometrics, lower extremity and trunk stretching, and strengthening exercises.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

Part II begins with chapters on assessing youth fitness and conducting a warm-up, then moves into a series of chapters devoted to the development of various fitness components, including motor skills, strength and power, speed and agility, and aerobic and

“Essentials of Youth Fitness” by Avery D. Faigenbaum, Rhodri S. Lloyd, Jon L. Oliver, American College of Sports Medicine
from Essentials of Youth Fitness
by Avery D. Faigenbaum, Rhodri S. Lloyd, et. al.
Human Kinetics, 2019

Part II starts with an overview of the workouts you’ll find in the training programs, which you’ll need for reference material.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

This is a must-have for any and all fitness athletes.”

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Adams K, O’Shea JP, O’Shea KL, Climstein M. The effect of six weeks of squat, plyo-metric and squat-plyometric training on power production.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

You can customize any of the stretches in this book and put them together in numerous combinations to create a program that works best for your body and your sport.

“Stretching Anatomy” by Arnold G. Nelson, Jouko Kokkonen
from Stretching Anatomy
by Arnold G. Nelson, Jouko Kokkonen
Human Kinetics, 2020

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

To get the rest of the workouts, simply download the free bonus material that comes with this book ( or pick up a copy of The Year One Challenge for Men ( if you’d prefer the workouts in the form of a digital or hard-copy book.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Most of the exercises will be totally new to both your body and your mind.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

The program then moves to tennisspecific agility, speed, and aerobic conditioning drills.

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hi guys, here’s the full program for those wanting to take this session with them to the gym/pitch:

    Gym workout:

    Stationary Bike 5 mins
    Preactivation Band Work 5 mins
    SL RDL 3 x 5 reps each leg
    Lateral Bounds 3 x 20 secs
    Single Leg Jump Squats 3 x 5 each leg
    Box Jumps 3 x 5
    Depth Jumps 3 x 5
    Push ups 3 x 10
    Decline push ups 3 x 10
    Incline push ups 3 x 10
    Hamstring curls 3 x 10
    Long jumps 3 x 8
    Crunches 20 secs
    Toe touches 20 secs
    Heel touches 20 secs
    Russian twists 20 secs
    Plank 30 secs
    Side plank 30 secs each side

    Pitch session:

    2 touch wall passes 100 reps
    1 touch wall passes 100 reps
    Directional touches 50 reps
    First time passes 40 reps
    Low driven passes 10 reps
    Aerial two touch 30-40 reps
    Pole weave 20 reps
    Speed dribbling drill 5 reps
    Shooting techniques 10/20 reps

  • Great video… Really helpful.. Loved it ❤��…. But can you please make a video on how to control a ball with our chest…. There aren’t many helpful videos on how to chest control h football

  • Hey yo can you tell me how to plan weight training and cardio (field training) in a week rest days recovery days all that i would be great���� loved your videos and content

  • Incredible work @7mlc you hva e reached such a high level and your training is admirable and incredible. I hope one day I can train like you do and I can reach your level. I currently train a lot as much as I can handle, around 3 hours a day but still I desire to reach your level. Thanks for the content and sharing your knowledge, we all really appreciate it. You have done a lot for spreading the love of the beautiful game around the world and helping players to improve and hone your skills. Thank you legend. In my eyes you have done as much for football as Messi and Ronaldo, some may say I’m exaggerating or crazy but you actually spread the knowledge and show how to improve yourself which is the most important.

  • Guys, build muscle doesn’t need to be hard (I used to think it did). I’ll give you some advice right now. Look for a diet plan known as Custokebon Secrets. Seriously, that course has transformed my life. I probably should not even be mentioning it because I don’t want a bunch of other folks out there running the same “game” but whatever, I am just in a good mood today so I’ll share the wealth haha.

  • I read a lot of great reviews on the internet about how Episoketren System will help you increase your soccer technique. Has any one tried using this popular training program?

  • What is the best product or brand to increase your soccer technique? I read loads of superb reviews on the net about how Episoketren System will help you increase your soccer skills. Has anybody tried using this popular training course?

  • Is this strength or speed/power training? I didn’t see any heavy weight in this session. Strength is generally at around the 4-6 rep range which means heavy and not just an empty bar.

  • This still surprise me, just how many people have no idea about Custokebon Secrets, even though lots of people get good results because of it. Thanks to my cousin who told me about Custokebon Secrets, I have lost a ton of weight by using it without starving myself.

  • It’s still amaze me just how lots of people do not know about Custokebon Secrets despite the fact that many people using it. Thanks to my personal buddy who told me about this. I’ve lost tons of fat.

  • Does Custokebon Secrets really work? I see a lot of people keep on talking about Custokebon Secrets. But I’m uncertain if it is good enough to lost a ton of weight.

  • Nothing for the upper body is kind of disappointing:/ obviously its a footballers workout but the upper body is still very important for football (shoulder to shoulder contact, force production for sprinting, jumping, etc) emphasis should be on training the lower body & core but at least include basic calisthenics for stabilization and some hypertrophy (pullups, dips, pushups, aussie rows, etc)

  • That shoulder press with jump was actually shit.. no add weith because 20kg olympic bar with that power speed jump is like zero point zero.. and of course huge rest betwen reps.. shit exercise.. use trx except

  • Hello sir I am from India and I have no good friends to teach football & I have no money sir please help me.����������
    I wana learn personal partice can you help me sir.& I want show to my friend I am also good player..
    Please help me sir…..

  • My son is 14 and small for he’s age compared to bigger lads in other sides, he’s been told he needs to gain some strength and basically get fitter, any tips please

  • I need some tips on some pre-match workout. Like what kind of work out and how long before the game should I work out? I like to work out before a match, on a match day. Thanks

  • Massive thank you to the makes of this video! I train a footballer in the gym and this confirmed what I was doing is correct, it also gave me two more exercises to do! ⚽️��������

  • why not just use a normal barbel why use dumbells for deadlifts? Also is heavy but short reps good for footballers i.e 5×5 strength training is this good for explosiveness

  • Hi there, I want to know if Episoketren System, will work for me? I notice a lot of people keep on talking about this popular training program.

  • i am from india m not a football player but i play football bcoz i like it and i use ur drils and exercise, becoz it makes me happy and fit, thank u,

  • Чудовищно красивый фон�� и упражнения то что надо��, одни из лучших, отличные комбинации. Продолжайте также, Успеха и Удачи. ✊����

  • Anyone got a gym plan for the whole week like if I went to the gym 5 times a week would I do cardio one day, abs the next, legs the next and so on?

  • What is the best way to earn the respect and admiration of my friends and other players? I read lots of superb opinions on the internet about how exactly Episoketren System will help you increase your soccer skills. Has anybody tried using this popular training program?

  • Really like your work out i’m from pakistan and ex international player of soccer but unlucky i had Acl injury but now one year ago my surgery is done now i’m doing recovery and your work out really help me out Thanks Love From Lahore Pakistan

  • Like for real, I’m a little confused why this stability things are used so often in football but not other sports. Why? Cuz I feel like it’s just because it’s been made mainstream in football specific training, rather than actually serving a purpose. If you’d actually want to train your balance you’d need to do a lot more and different stuff.

  • Thank you so much for this video, This is really going to help me with my game, as ive suffered an serious injury involving having my foot run over by a vehicle, and recently i just haven’t been the same player ever since and i have completely forgot how to even train or play football and this video has just reminded me and inspired me to get practising..

    cheers bro

  • @7mlc first of all a big fan of yours, thanks for posting the functional workout. I’m wondering how often you recommend for this kind of workout per week?

    Big thanks

  • Guys. lost a lot of weight does not need to be hard (I used to feel it did). I will give you some tips now. Look for a popular fat burn methods called Custokebon Secrets (do a search on google). Thanks to it I have lost lots of weight. I should not even be talking about it cause I don’t want a bunch of other guys out there running exactly the same game but whatever. I am just in a excellent mood right now and so I will share the wealth haha.

  • Hi 7mlc brother I really want to increase my close control ability like the ball is literally glued to the feet while dribbling and running like Messi. Can you please name one drill which is the best for close control.

  • Hey micheal thanks for all the help could you tell me please how you rent or play in these pitches or facilities because I live in Germany and I can’t seem to find something like you are training on.i also have no big space at home to train with the big goal,furniture and space

  • So how long do players spent time in the gym for these workouts, on average? How many sets and reps each? I always think athletes do 3 sets 50 reps of whatever routine at minimum.

  • Sorry I do not understand English very well, can anyone tell me (in case they say it in the video) how many series and repetitions do you recommend in split squat and landmine jerk?
    ¿ And days a week?


  • Hi, after completing the maestro program several times, can I put the ball mastery exercises into one workout (like 1 from each day)? Can you give me a sample routine of a ball mastery workout that I can use please.

  • Upload some individual fitness video again please. Have done the previous one’s.. can you show us some more dirlls.. I need to improve my fitness

  • So I plan on doing this at the gym, would I do this everyday? I want to start but I’m lost when it comes to what I should do at the gym every time I go

  • Thanks for showing your workout session, I’m planning on implementing this program for myself starting next week. One advice that I’d give you is to jump as fast as possible when landing during the depth jumps. The point of that exercise is to improve the stretch-shortening cycle and in turn increase that short burst of power that might be needed in soccer. When holding that squat position during landing, you are not fully utilizing the ability that your muscles have to be “springy”. Other than that, everything looks perfect bro!

  • How do you stay positive when you’ve been dropped to the bench? Don’t know how everyone else deals with it but for me I feel embarrassed or stupid even worse when you play the last 3 or 4 minutes….

  • If your drills are able to make people make their national team I believe your drills with commitment will get where most of us want to get and I thank you for being a role model and a coach for us and the rest of the audience of your channel so we can become an elite footballer and you motivate me everyday to continue no matter what

  • Hey man I have trial coming up in February 19 can you make a video on how to prepare for a trial and also out your playlists which one should I use to train for my trial thanks

  • How much upperbody should soccer players do? Because I know you definitely need to have some muscle so you dont get pushed around. But what are your thoughts on this topic? Keep up the hardwork too! And nice vid! ��

  • Hey I was wondering if anyone could give me some tips to improve my game
    -I’m a winger
    -I’m a leftie
    -to get past defenders I only use a change of speed or lacroqeta
    -I’m usually the fastest player on the field
    -have a good shot on both my feet
    -can not to dribble with right foot

  • Great video, when would you schedule this kind of workout in, I mostly workout 5 times a week but is usually just strength training by lifting weights and football exercises after like ball mastery etc
    Is this a good schedule or could it be adapted do you think?
    many thanks

  • brochacho i just wanna ask how to plan this workout?like how can i separate the 3 mechanism of the training?any split days advice?

  • I have no idea what you’re talking about most of the time. I’m sportsintolerant �� But. I think I can understand lol. Looks Like a great workout.

  • What is the best product or brand to improve your soccer technique? I read plenty of good opinions on the net about how exactly Episoketren System can assist you increase your soccer technique. Has any one tried this popular training course?