Train at home to improve your soccer game.
Regular workouts are a must for soccer players, who need to stay in top physical condition year-round to do their best on the field. If you can't make it to the gym, working out at home is the obvious choice -- where you can create your own alternative program for soccer success.
The best way to improve the vital skill of ball control is to practice ball mastery drills -- which are so easy to do at home. Perform inside and outside circles, dribbling the ball in a circle using either the inside or outside of your foot. Keep the ball moving yet controlled in a small area with a freestyle dribble. Keep the moving tap-tap going with insides of your feet to pass the ball quickly between them, continuously hopping from one foot to the other. Practice juggling -- tapping the ball up repeatedly with your feet -- as well. Soccer players move the ball with the knees, chest or head as well as their feet, so practicing juggling with these areas can work to your advantage on the field.
Soccer players need lower body and core strength exercises and even arm strength to balance well. Certain exercises rely only on your body weight for resistance, so you don't need any special equipment to do them. Pushups and planks work your core, shoulders and arms, and you can do variations on these as well, such as side planks or one-handed push-ups. Squats and lunges work the lower body, and these can also be slightly altered by performing jump squats and lateral and reverse lunges to work difference muscles. Doing a workout that includes 30 seconds to one minute of each of these will take about 20 minutes if you do each exercise twice. Move immediately from one exercise to the next, but give yourself one minute of rest between the first and second round.
You can easily perform plyometrics drills at home to achieve improved explosiveness, and thus vertical jump and kicking power -- vital traits for a soccer player. These drills consist of a lot of jumping, hopping and bounding exercises, and proper landing with bent knees is essential to lessen the impact. Forward and lateral bounds can be done by leaping forward or side to side, while jumping up and jumping down drills are done using a step or box. T-hops are done by hopping with two feet in a T pattern, forward and back and side to side.
To work on your agility at home, perform cone drills. Set up a line of cones -- or use items you have on hand -- spacing them about 2 feet apart. Dribble the ball as fast as you can, weaving in and out of the cones from one end to the other. Another version that focuses on turning and cutting requires two rows of six cones each, spaced so you can run diagonally between them. Starting at the first cone, run to the next cone on the opposite row, turning or cutting to switch directions. Skipping exercises and speed ladder drills can also improve agility. For the ladder drill, create a ladder using rope or chalk, and hop or leap from side to side or front to back.