Soccer Specific Home gym

Discussion in 'Player' started by elessar78, May 3, 2015.

  1. elessar78

    elessar78 Moderator
    Staff Member

    May 12, 2010
    Club:
    Arsenal FC
    How would you design a home gym/workout area for soccer specific fitness training? What things would you have in there in relation to the type of exercises you would do.

    I googled this and some of the bodybuilding sites had good ideas about designing it to match your goals. But obviously, their ideas revolve around bodybuilding or mixed martial arts—not soccer.
     
  2. loden

    loden Member

    Jan 2, 2005
    Forest Hills, NY
    Club:
    FC Dynamo Kyiv
    It depends.

    Going with the minimal approach, I would get a power rack and an adjustable angle bench for barbell excercises.

    Some power racks have pullup handles built in. You could use a power rack in so many ways to excercise safely by yourself. You could hang blast straps/rings from it and also use it with resistance bands.

    So the basic essentials are;
    Barbell bar
    Plates (preferrably bumper plates)
    Power rack
    Adjustable bench

    For core and balance training I would also get a:
    BOSU ball
    Swiss ball
    Medicine ball

    You also need a matted area for doing core work and stretching.

    If you still have budget and space left, you could get a set of dumbells.

    Then you could add things ad-naseum but what I listed covers all the basics.
     
    elessar78 repped this.
  3. loden

    loden Member

    Jan 2, 2005
    Forest Hills, NY
    Club:
    FC Dynamo Kyiv
    In case you're not familiar, this is an example of a power rack. It's the most versatile piece of equipment.

    [​IMG]

    [​IMG]

    Some examples of exercises you can do with a power rack (all done with a barbell):
    -squats
    -lunges
    -deadlifts
    -military press

    If you add a bench now you can do exercises like:
    -bench press
    -incline/decline bench press
    -hip thrusts

    You can hang shit off of it like;
    -blast straps/TRX straps/rings for dip variations
    -straps for doing hanging knee raises
    -resistance bands for balance/corrective exercises
    -dip bars can be mounted on the side

    Also, most power racks come with a built in pullup bar.
     
    elessar78 repped this.
  4. Gregor Meringer

    Gregor Meringer New Member

    Barcelona
    Brazil
    Jan 5, 2021
    Also a great way of having an individual practice is the drillstars app. My kids are using this for some weeks and have a structured way of training.
    https://drillstars.com
     
  5. NewDadaCoach

    NewDadaCoach Member

    Tottenham Hotspur
    United States
    Sep 28, 2019
    You don't need much. Just do push ups, situps, squats, lunges, and other stuff like jump rope, wall sits, etc.
    You should be doing most exercises with a ball, so go out to a park and do cone work and juggling, etc.
     
  6. calebgilk

    calebgilk New Member

    Arsenal
    Italy
    Oct 18, 2021

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