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Getting Soccer Fit

Getting Soccer Fit


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If you watch soccer games regularly, you’ll probably be amazed at the strength, agility and endurance of top soccer players like Cristiano Ronaldo and Eden Hazard. While it may just be a wild thought to play like them, you can actually be as fit!


Benefits of playing soccer

Soccer is a demanding sport, and regular soccer sessions can endow you with the following benefits:1

  • Higher levels of cardiovascular fitness
  • Faster reflexes
  • Greater explosive strength (particularly in the lower body)
  • Lower risk of heart disease and diabetes
  • Weight loss

You don’t need to be a Ballon d’Or nominee to reap these benefits. Just a couple of sessions will take you a long way towards meeting the expert-recommended 150 minutes of moderate-intensity physical activity per week.2


Kick-starting your soccer workout

Here are some popular training exercises soccer players use to hone their dazzling skills. And you can do them too!

  1. Box jumps. Stand in front of an elevated platform — a sturdy crate or a flight of stairs will do just fine. Swing your arms and bend your knees, jump up onto the platform and jump back down. Repeat ten times.
  1. Skipping rope. We all remember jumping rope from our childhood. But there’s really no better exercise for building agility and increasing fitness. 3 sets of 3 minutes is a great warm-up.
  1. Pushups. A strong upper body is essential for shrugging off tackles. 3 sets of 15 repetitions is a good starting point.

Last but not least, don’t forget to get into the field to show off your skills!




  1. Blatter JS & Dvorak J. Football for health – prevention of risk factors for non-communicable diseases. Scand J Med Sci Sports. 2010; vol. 20; s1: 1-135.
  2. http://www.dh.gov.uk/en/Publicationsandstatistics/Publications/PublicationsPolicyAndGuidance/DH_4080994

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Information provided in this article is intended for health and fitness purposes only and is not intended for use in the diagnosis of disease or other conditions, or in the cure, mitigation, treatment or prevention of disease (see Terms & Conditions for details). Any health-related information found in this article is available only for your interest and should not be treated as medical advice. Users should seek any medical advice from a physician, especially before self-diagnosing any ailment or embarking on any new lifestyle or exercise regime. Any information contained in this article may not be suitable, accurate, complete or reliable. Cigna accepts no responsibility for the content or accuracy of information contained on external websites or resources, or for the security and safety of using them. "Cigna" and the "Tree of Life" logo are registered trademarks of Cigna Intellectual Property, Inc. in the United States and elsewhere, licensed for use. All products and services are provided by or through operating subsidiaries, and not by Cigna Corporation.

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