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Soccer training

Soccer Training

Train for Soccer Using Compex®
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Popular or unpopular opinion: Soccer is the most universally acclaimed sport. We're not here to start a debate, but we will acknowledge that soccer is played in over 200 countries worldwide by more than 250 million people. Crowds gather every four years in honor of the World Cup, where hosting cities have orchestrated up to 20 stadiums to accommodate the teams. From signing little ones up for the local recreation league for their first team sport, it's evident that there is something about soccer that invites people in. As the level of the sport progresses, so too does the training. Let's see how Compex muscle stimulators can take your soccer game to the next level.

Compex Electrostimulation Training Program for Soccer

Offseason / Preseason Prep Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 1
(static)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
  
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 2
Week 2
(static)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
  
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 3
Week 3
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
  
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 4
Week 4
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
  
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 5
Week 5
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
  
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Tips on how to use our soccer training program
  • The above plan is a recommendation, but the overall goal is to use the resistance program on each muscle group twice a week.
  • Static means you are stationary in a comfortable position.
  • Dynamic work (body squats or calf raises) should only be done during the season.
  • Remain standing whenever using the resistance program on your calves.
  • During your workouts should be the full workout period of 12 minutes.
  • During the season, use Pre Warm for pre-game and during game sessions. For post-game recovery sessions, use Pre Warm Up or Competition Recovery for a minimum of 6 minutes**. The longer, the better!
  • The plan above is meant for season prep, however, if you continue your workouts in season the recommendation is still 2 times a week per muscle group, but instead of the full 12 minute workout, aim for 8 minutes or less depending on how your body feels.

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Soccer training drills

What type of training is
best for soccer?

The sport of soccer calls for a unique combination of skills, fitness, endurance, and many would include finesse. To excel on the field, players need to be in optimal physical condition. By blending strength routines with endurance and cardio training, athletes can look to a full course of workout regimes to fuel their play. More on soccer-specific workout regimes to come.

While traditional training methods undoubtedly play a crucial role, technological advancements have opened up new avenues for athletes to enhance their performance—even further. Enter Compex electrostimulation: A game-changer for soccer training.

Compex muscle stimulators are designed to deliver electrical impulses to your muscles, which cause them to contract and relax. These contractions mimic the natural muscle movements that occur during physical activity, making them an effective tool for training and recovery. By utilizing different programs and settings, you can target specific muscle groups, increase muscle strength, improve endurance, and even aid in injury prevention. Now that's efficient, and that's what we're about for athletes training for the pitch. Time to check out how you can leverage these devices to elevate your soccer skills, improve your fitness levels, and keep your offense moving forward.

Soccer player training

How does Compex improve training for soccer?

Warm-Up: Muscle Activation

Athletes know how imperative warm-up routines are. Failing to stretch and warm the muscles up will not fare well for them long. This is where Compex shines: Decrease time spent warming up while increasing muscle readiness. Compex stimulates a higher percentage of muscle fibers than standard training methods, enabling soccer players to engage more muscle groups even more effectively. Consider the impacts of adequately warming up muscles prior to play, with less effort, and it's basically a soccer player's ideal penalty kick.

Strength Training: Targeted Muscle Development

Imagine being able to isolate the precise muscles that you want to build to enhance your defense. Compex muscle stimulators empower players to focus on specific muscle groups. Think quadriceps, hamstrings, and calf muscles to power toward the offensive breakaway every time. This targeted approach helps to develop the strength required for various soccer maneuvers, from powerful shots to quick directional switches.

Enhanced Endurance: For the long run

Soccer matches involve continuous running and sprinting, requiring robust endurance. Beyond just sprinting, players must build endurance to last the full, laborious time of play. Compex offers endurance programs that challenge muscles to sustain contractions over extended periods, simulating the demands of a match.

Wellness: Injury Prevention and Rehabilitation

One up your recovery game with Compex. The products' ability to stimulate muscles without placing excessive strain on joints makes it valuable for both injury prevention and rehabilitation. By maintaining muscle engagement during recovery, players can mitigate muscle atrophy and promote healing.

Training for the sport of soccer requires a well-rounded approach that takes into account strength, endurance, agility, and overall fitness. These are our top recommendations for exercises that can help enhance your soccer performance.

Plyometric Exercises

Plyometric Exercises

Jumping exercises like box jumps, squat jumps, and lateral jumps enhance explosiveness and agility, powering you to react swiftly in the game.

Deadlifts

Deadlifts

Deadlifts strengthen your posterior chain, including your lower back, hamstrings, and glutes. Growing these muscles is crucial for preventing injuries as you build the quads for endurance and agility on the field.

Squats

Squats

Utilize the foundational lower-body exercise to strengthen your quads, hamstrings, and glutes. Major key: They increase leg power for explosive movements like sprints and kicks.

Core Work

Core Work

Incorporate exercises like planks, bird dog, and V-ups to strengthen your core. A strong core supports your longevity in the game, along with overall balance and performance.

Single-Leg Exercises

Single-Leg Exercises

Exercises like single-leg squats and single-leg deadlifts work toward building balance, stability, and coordination – vital qualities for soccer players.

Lunges

Lunges

Lunges target your quads, hamstrings, and glutes while also improving balance and stability. Make use of these for quick changing direction on the soccer field.

Jump Rope

Interval Training

Interval training, involving high-intensity bursts followed by recovery periods, mimics the stop-and-go nature of soccer matches. Interval training improves cardiovascular endurance and replicates the energy demands of the game.

Sprints

Sprints

Sprint training improves your speed and acceleration, both of which are crucial on the soccer field. Incorporate short sprints, shuttle runs, and hill sprints for variety... and a major dose of conditioning.

High Knees

Agility Drills

Ladder drills and cone drills contribute toward increasing your agility and quickness, as well as your ability to change direction rapidly, giving you an edge over opponents.

Hip Mobility Exercises

Hip Mobility Exercises

Hip mobility is crucial for fluid movements on the field. Incorporate exercises like hip circles, leg swings, and hip flexor stretches to maintain flexibility.

Here's your chance to optimize your warm-up, strength, endurance, and recovery to excel on the field. Use Compex as part of a balanced training regimen to build you into a more versatile and effective player on the field. Now that's a hat trick we love to see.

soccer player using musle stimulator to recover

Recovery tools for soccer players

You guessed it: Compex muscle stimulators. How does Compex enhance your recovery as a soccer athlete? When applied to the muscles exerted most in training, muscle stimulators increase blood flow as they flush out lactic acid. While more oxygen and nutrients are sent to muscles, players can recover faster and prevent delayed onset muscle soreness (DOMS). This is a major factor in promoting healthy joints—music to an athlete's ears. By utilizing Compex, players can recover quicker, and more effectively. With the amount that soccer players cut back and forth while sprinting across the field, it's imperative to prioritize joint wellness. Compex optimizes rest time and speeds up recovery, which gives the athlete time back for training. Bringing fresh oxygen and nutrients to exhausted muscles with Compex’s various programs will flush out toxins and revitalize athletes for game time.

In addition to Compex, we highly recommend integrating resistance band work for recovery. Bands can be used for lateral leg lifts and band walks that target your hip muscles and improve lateral movement. Not only are they strengthening, they contribute to your recovery, and in turn your longevity as an athlete.

Up for debate: The sport loved most by athletes of all types worldwide.

"It's the same no matter where you play it—whether Kenya, Dallas, or Seattle. It's universal." Closing words from my airline seatmate. That about sums it up, no overtime or penalty kicks needed.

Featured Products

Optimize your performance with Compex