Image Source: Getty / David Aliaga/MB Media / Contributor
If you've ever played soccer or watched it from the comfort of your couch, you know just how strong the players are. The game requires some serious coordination, skill, leg and core strength, and endurance — and that's all before you add opponents and play for a minimum of 90 minutes.
As the US women's national soccer team prepares for its 2019 FIFA World Cup appearance, the team is training hard and smart. To find out what goes into being an elite, professional soccer player, POPSUGAR spoke to Team USA midfielder Julie Ertz about her nutrition and training routine.
"Some days I have double days, some days I have triple days, so really nutrition at all times has been key in my career," Julie told POPSUGAR. Julie said that while in season the size of her meals goes down because it's hard to train on a full stomach. Although she eats smaller meals, she makes sure to eat enough in order to fuel her body and have energy. Although she eats smaller meals, she said she always has snacks on hand. A banana and a handful of almonds are her go-tos. If you're wondering if she counts her calories, she doesn't. "I've never been super into the caloric intake," she said. "I know what is healthy and I know what is nutritious, but my body really knows when it's hungry. And I really try not to ignore that."
Julie's Training Routine
When she isn't practicing on the field, Julie said she likes to focus on her lower-body and core strength and conditioning. To strengthen her legs, Julie said she loves squats. Over the past few years, she's been doing more unilateral exercises (exercises that focus on one leg or one arm) to strengthen her quads and core. "It's kind of like you're working multiple muscles at a time." She likes these movements because they help her focus on her stability, especially in the lower extremities.
Core strength is essential to form, speed, and power (all things every athlete needs, regardless of the sport), and Julie said planks are "one of the best core exercises." She does standard planks but explained that she also likes to incorporate variations of the plank in her workouts. A few of her favourite variations are the plank with side step and the plank with knee drive. Julie said she switches between isometric holds (the specific muscle and joint being worked don't move; your body is still) and adding movements to the plank because it simulates interval training while keeping her core stable.
In season, especially going into a World Cup year, Julie said her conditioning involves a lot of running. To prevent burning out with running, Julie said she likes doing intervals like sprints. "I think it kind of keeps your heart rate going up and down, and it kind of relates more for me to soccer," she said.
If you want to train like an Olympic soccer player, try these leg and ab exercises ahead. This is not a workout; select one to three lower-body exercises that work different muscles (for example, a squat and deadlift) and a few ab exercises.
Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
Unilateral exercises like the pistol squat will help you improve your strength and stability, and you'll really feel your butt muscles working.
Start facing the anchor point with the straps at mid-length and your hands on the handles.
Step back so that there's no slack on the suspension trainer.
With your feet about hips-width apart, lift your right leg off the ground.
With your arms fully extended and tension on the suspension trainer, lower down into a squat. Be sure to keep your weight shifted back on your heels while maintaining a neutral spine. Your arms should be extended throughout the entire movement.
Drive your left heel through the ground as you come into a standing position. There should be a slight bend at your left knee. Be sure not to pull yourself up with your arms. Instead, push yourself up with your leg. This completes one rep.
2 / 12
3Elbow Plank
Image Source: POPSUGAR Photography
Start on the floor, resting on your forearms and knees.
Step your feet out one at a time, coming into a plank position.
Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
If you've already mastered the plank, continue to challenge your core strength with this plank variation. Do this move before your workout to activate your core.
Start resting on all fours.
With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
4 / 12
5Plank With Lateral Arm Reach
Image Source: POPSUGAR Studios
Start in a plank position.
Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the centre of your chest rather than under your right shoulder.
Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.
5 / 12
6Elbow Plank With Side Step
Image Source: POPSUGAR Photography / Kyle Hartman
Start in an elbow plank and alternate stepping your legs to the side, keeping your toes off the floor. To modify, tap your toes to the floor.
6 / 12
7Single-Leg Bridges
Image Source: POPSUGAR Photography
Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor. This completes one rep.
If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
Hold a dumbbell in each hand, and stand tall.
Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.
Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
As you lunge back with your left foot, drive your left arm forward to maintain your balance.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
From the ground, drive your left knee up coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
If it's too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focussed on your heels, push yourself up to the starting position to complete one rep.
11 / 12
12Elbow Plank With Knee Drive
Image Source: POPSUGAR Studios
Start in an elbow plank, and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place right foot back on the ground.
Alternate sides, and bring your left knee into your nose. Place right foot back on the ground. This counts as one rep.
