How Can Circuit Training Improve Your Soccer Performance?

Circuit training is an intensive form of fitness training in which you execute a group of exercises one after the other.

Keep in mind that each of these exercises needs to be performed with big effort and maximum focus.

By using weight machines you will improve your aerobic fitness, flexibility and strength.

All machines in the circuit are designed to train a different group of your muscles.

Generally speaking, in a circuit training workout there are usually 5-15 stations to complete in a time of 5 to 20 minutes.

Circuit training, without using weights or with free weights usually consists of 8 to 10 exercises.

Every circuit session should start with a general warm up and end with cool down exercises. A general circuit session should take about 1 hour.

Session Example

It is recommended to have circuit training 2-3 times per week. However, you should not perform any circuit training during the match or practice days.

  • Chin-ups
  • Squat thrusts
  • Sit-ups
  • Bench step-ups
  • Press-ups
  • Ski Jumps
  • Back extensions
  • Free squats

Advantages of Circuit Training

  • Circuit training can be easily structured to accommodate virtually anyone and provide you a complete workout.
  • You don’t need any expensive equipment to do it.
  • Any size workout area will handle your circuit training requirements – infinitely scalable.
  • You can easily add your own exercises and blend them together with the standard ones.
  • Circuit training can be adjusted to suit any age, fitness or health level.
  • Circuit training is great for the development of your anaerobic system. Anaerobic is when you perform a high intensity exercises and start to have a burning feeling in your muscles. This is a result of lactic acid production. Your body’s ability to tolerate high lactic acid levels will improve by participating in circuit training.

Disadvantages of Circuit Training

  • This is not the optimal choice if you want to build strength or gain bigger muscles. It is better suited for developing your aerobic endurance or burning fat. The duration of a circuit session can be between 40-60 seconds. However, in some cases it can also last as long as 2 min.
  • Low volume of exercises for individual muscle groups.
  • Primarily geared toward fat loss.


My recommendation is to always practice more on your soccer skills instead of your fitness abilities. Sure, they are important, but not as important as your skills with the ball are.