Beginner Circuit Training

Circuit training is a great way to maximize your results in a short window of time while challenging your entire body. Circuits are also a great way to help young soccer players ease into weight training and fitness routines. This beginner circuit training involves body weight exercises and is a great precursor to any season. Complete this circuit three times per week, four to six weeks prior to the season to help get into soccer shape. Perform each exercise for one minute or until failure, and run through the circuit three times – each exercise is linked to a video example.

Squat Jumps

Standing in a pre-squat position with your feet shoulder-width apart, point your toes slightly outward and straighten your back. Then place your hands in a defensive position near your knees. Lower your body like you would during a squat, and once your thighs are horizontal with the floor, explode up and reach your hands to the ceiling. Make sure to keep the weight in your heels as you jump up. Upon landing, maintain proper squat position, lower and repeat.


This is a simple exercise to learn and helps beginners start building a foundation for strength. Lying face down on the floor, place your hands slightly wider than shoulder-width apart and in line with your chest. Then, extend your elbows and raise your body off the floor, keeping your back straight to engage your back muscles and abdominals for added benefit.

Mountain Climbers

Starting at the top of a push-up position with your back straight and legs fully extended, keep your body parallel to the ground and drive one knee toward your chest. Alternate knees back and forth for 60 seconds.

Sit-Ups with Twist

Like the push-up, sit-ups are an extremely common exercise and help to build core strength. Starting with your back on the floor, knees bent and feet under a bench, raise your chest and alternate your opposite elbow to your opposite knee to engage your obliques and work your abs.

Box Step with Knee Drive

Stand behind a box jump – roughly 12 to 15-inches high – and hold two weights (whatever weight is comfortable for you). Step on to the box and explode vertically, driving your other knee into your chest. Step back down to the floor and perform the exercise with your opposite leg.


Using a dip bar, lower your body until your arms are completely parallel to the floor. Push back up by extending your elbows and engaging your triceps. Don’t lock your elbows and remember to keep your head and chest up.

Alternating Superman

Ending your circuit with a planking exercise, alternating supermans are a great way to engage your abs while challenging your upper and lower body. Lie face down on the floor with your arms extended over your head. Raise your right arm and left leg four to eight inches off the floor. Alternate with the opposite arm and leg, and make sure your shoulders and hips remain squared throughout the movement.

The Semper Soccer blog wants to make sure you’re ready for this upcoming soccer season. Continue to check back for more workouts and training tips to help you gain strength and stay at the top of your game.