20 Minute Home Workout For Footballers | Full Inside Training Session To Improve At Home

In today's video we are taking on a 20 minute training session that can be completed anywhere with a little bit of room and minimal equipment. In just 20 minutes, you can train all the different aspects of being a footballer including cardiovascular fitness, fast footwork, ball mastery, dribbling, strength, agility, explosiveness and first touch. Below is the full workout:
Inside Training Session
Rest 10-20 seconds between each.
Cardio: 30 seconds
Round one: high knees
Round two: jumping jacks
Fast feet: forwards
Fast feet: 10 reps each
Round one: two feet forwards
Round two: lateral right
Round three: lateral left
Stationary ball mastery: 30 seconds
Round one: inside inside
Round two: inside outside both feet
Round three: sole rolls
Dynamic ball mastery: 10 reps
Round one: inside inside
Round two: inside outside
Juggling: x 20 reps
Round one: right foot only
Round two: left foot only
Round three: alternating
Passing & Receiving: 20 reps
Round one: two touch right
Round two: two touch left
Round three: two touch alternating
Lower Body Strength:
Round one: wall sits 30 seconds
Round two: lunge hold right
Round three: lunge hold left
Upper body strength: 10 reps each
Round one: push ups wide
Round two: push ups shoulder width
Round three: push ups narrow
Plyo: 10 reps each
Round one: jump squats
Round two: jump lunges
Round three: lateral skis
Core: 30 seconds each
Round one: front plank
Round two: side plank right
Round three: side plank left
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Tags: how to train at home, home workout for soccer players, home workout for footballers, home training session for footballers, soccer training at home, how to train in small spaces, full small space soccer training session, soccer workout, workout for soccer players, core workout for footballers, core workout for soccer players, soccer drills to do at home, a day in the life of a professional footballer, a day in the life of a professional soccer player, a day in the life of a pro soccer player, professional soccer training, professional football training session, how to become a professional athlete, how to become a professional soccer player

[@7mlc]

Hi guys! Here’s another inside workout for you to try. Go at your own pace and take rests where needed. Below is the full workout: Cardio: 30 seconds Round one: high knees Round two: jumping jacks Fast feet: forwards Fast feet: 10 reps each Round one: two feet forwards Round two: lateral right Round three: lateral left Stationary ball mastery: 30 seconds Round one: inside inside Round two: inside outside both feet Round three: sole rolls Dynamic ball mastery: 10 reps Round one: inside inside Round two: inside outside Round three: sole rolls Juggling: x 20 reps Round one: right foot only Round two: left foot only Round three: alternating Passing & Receiving: 20 reps Round one: two touch right Round two: two touch left Round three: two touch alternating Lower Body Strength: Round one: wall sits 30 seconds Round two: lunge hold right Round three: lunge hold left Upper body strength: 10 reps each Round one: push ups wide Round two: push ups shoulder width Round three: push ups narrow Plyo: 10 reps each Round one: jump squats Round two: jump lunges Round three: lateral skis Core: 30 seconds each Round one: front plank Round two: side plank right Round three: side plank left

[@budhaa1569]

Thanks bro

[@carsultras8758]

hey amigo come to beşiktaş

[@SaaduddinUbaidah]

How old are you and can you make a documentary on about yourself

[@Jam11jr]

Really amazing

[@bellysinghgaming7086]

You are extremely helpful and you help me keep motivated to play football during these tough times. Thanks bro!!

[@unknownyes5828]

During this lockdown where everything is closed , we can still learn our football skills from you . Thank you very much

[@bestsoccertricks]

It is indeed a great video for lockdown!

[@prabhjotvirk4663]

Yea

[@tayabiqbal1147]

May God bless you and give you a happy life. I passed in my trial in Manchester United under 13 because of you. Thank you from the bottom of my heart.

[@mateyy8874]

Damnn welll done bro, hope to see you as a professional in few years 😀

[@CodeMoVideos]

i just followed this guy workout tutorials and now am a beast and also my teammates were shocked of how i changed playing ...Thank you so much 7mlc:)

[@aovi8191]

Different class mate! Hitting all different areas of the game in such a short time period. Differentiating yourself to everyone else, love it💪🏻

[@thaifornix6676]

Didn't know how much i missed football during this quarantine 😂😭 thank you for giving us our football fix! You're videos have always helped me with me footy ❤️

[@MPz8]

A wise man sporting the TruSox. You rock Michael, keep the quarantine content coming my friend

[@netherwarlord5111]

Again you are back with some quality content. Gonna use this in my training routine. We should not see COVID-19 as a setback but rather a blessing in disguise. Keep up the quality content.👍👏👏💪❤ Brilliant mate. Loved the video

[@7mlc]

That’s a great attitude mate. We can’t control what happens to us, only how we respond. Keep working hard 💪

[@netherwarlord5111]

@@7mlc Always mate. I actually had trials for the u15 division of a well know team which plays in one of the biggest leagues in my country. Thank God its postponed due to the Corona virus. I have got more than 5 to 6 more months to improve. Even more than that I guess, I am not sure when the lockdown will get over. It depends on the situation. We all can easily improve at home but the biggest problem comes when we have to improve shooting and long balls. Anyways, Stay safe and keep improving!

[@nabeelali7785]

NETHER WARLORD5 I’m in that same situation rn and I’ve been trying my best to improve massively during this lockdown so I can do well

[@devanshbhartia8882]

I completely agree with your opinion on the Covid situtation. I have got to do much more stuff since now. Thanks to covid I can also do some less work and more fun. Also the the news channels actually have something to talk about as earlier they did not even say anything a regular person would care about.

[@JoyPGhosh]

Hi my name is Aarul from India, I am 10 years old. I usually watch your videos from my dad's mobile. I like your drills and training videos, I learnt a lot from your videos coz your videos motivates me to work harder in this lockdown and I continue to follow your drills in future. My dream is to become a footballer one day. Thankyou sir 👍🙏

[@fieldymunro]

Love this, simple and effective bro!

[@7mlc]

Thanks brother!

[@grappleronyt4662]

Loving it, I've gotten better over a few months with some of your drills from speed to dribbling thank you!

[@mannthakor1703]

Cardio:30 second 0:50 1:02 1:12 Fast feet:10 set 1:40 1:52 1:59 Stationary Ball mastery: 30 second 2:11 2:22 2:32 Dynamic ball mastery:12 set 2:43 2:58 3:08 Juggling:50 set 3:30 3:36 3:42 Passing&receiving:50 set 3:54 4:05 4:10 Lower body strength:30 second 4:30 4:39 4:44 Upper body strength:12 set 4:58 5:05 5:14 Plyo:14 set 5:28 5:39 5:50 Core:30 second 6:15 6:18 6:30

[@Awesome-io8eo]

You are really the best, I have been waiting for this vedio to have some footwork, thanks bro ❤️.

[@7mlc]

You’re welcome mate!

[@tomsvision-footballfitness517]

What’s better than a 10 minute home workout? A 20 minute home workout! Keep it up! 👍🏼

[@7mlc]

Thanks Tom!

[@ruslan6205]

Дякую. Тренуємось за Вашою системою вправ.

[@karanpolkam3812]

thanks a lot brother for all the new stuff you've been putting for us.....its like u are the only professor I've been listening to this semester........thanks a lot.......

[@priyolata4480]

Nice I am searching for this type of training

[@Ajmalkhan007]

Bundle of thanks for such efficient guideline lines.

[@abrarwani211]

Thank u brother. Your videos are very helpful, i CAN'T explain. Love from Kashmir (iok)

[@remym3746]

Hey Brother you crushed it again another video to challenge my daughter, and my self! I use a lot of your training to train my 10 year old daughter! Can you make a video about how to be a little more physical and aggressive, I find its so hard to teach her that aspect of the game, if not now maybe later when we get outdoors and able to be around other people. If anything ill remind you again brother!! Thnx Remy Toronto, Can

[@unknownyes5828]

You are very helpful to us

[@randomtraveler4687]

Those tips hepled my energy and my agility, thank you !

[@abhijeetmandal6513]

Hii 7mlc I watch your video from last 2 years so I request 1 things and that is how we can get a better calves like Ronaldo. So make a video over this ❤️ Love from india.

[@ToxicJokerGaming]

india me kidar bro ?

[@abhijeetmandal6513]

@@ToxicJokerGaming Jharkhand

[@flavioledesma8909]

God bless you! Thanks for this very beautiful train!

[@lukiiin]

Thank you, this is helping me a lot. It will make a huge diference in amateur football when we all come back to the pitch! (I hope soon)

[@unsakela3531]

I love ur dedication even I am following ur instructions and adding something else too

[@7mlc]

Appreciate the support mate!

[@Jam11jr]

This was really good ones. Thank you very much sir. You are our real hero

[@7mlc]

You’re more than welcome!

[@papamalickndour3283]

The video that made me discover your channel

[@unknownyes5828]

My left leg is weak . How to improve it in all the ways . Passing , juggling , shooting , trapping , etc. please post these videos . It is a humble request .

[@7mlc]

You simply practice using it, and it improves in time. There’s no secret.

[@leov3334]

Just do it the same with your right just slowly make it harder each time you do it and it will improve over time

[@amandeeprandhawa1333]

7mlc is great he’s inside but stil he’s postings videos to help us.this shows how much he loves us. Also mate my left leg is weak so how can I improve at home Thank you

[@andrewanderson3016]

pass it against a wall or step

[@7mlc]

Appreciate the kind words mate! To improve your “weak” foot you just have to practice using it as much as you do your dominant foot. There’s no secret other than consistent practice 👍

[@samuelbiswas615]

It might seem awkward to bend your weak foot but that’s how you were with your other foot when you first played football so literally just pass, dribble, shoot etc with that foot

[@gl846]

Excellent channel mate. You’re so diligent and disciplined. Very admirable.

[@shahnaseerullahalvi8101]

Just waiting for another video and there you go. Thanx for making boring lockdown an interesting one .love u mlc. Lots of love from INDIA

[@7mlc]

Happy to help mate! Stay safe and healthy 👊

[@kayess6527]

Quality stuff man, great home workout, I've been doing some similar workouts at home and uploading them to my channel as well ! Great stuff again man !

[@vladimirfloresmolina9528]

amazing thanf my friend ..... bless u from El Salvador Cesntral America

[@SokLim-c6q]

Thank you so much brother ♥️🇰🇭

[@paulkim46]

Looks like a killer workout, even using such a small amount of space. Thanks for the ideas Michael- stay safe!

[@keremozkan2096]

This is your most usefull video

[@ioanwills286]

Thanks 7mlc this is a great workout I'm going to do this 5 days a week this will help me so much

[@7mlc]

You’re more than welcome mate!

[@Born.N.Raised818]

Two things, he didn’t accidentally touch a cone, he was on fire that when he finished his body was steaming. Great job

[@AftabAli-rn2nq]

Hey bro your workouts become to play comfortable

[@jayarajp8581]

Super bro I really need this type of coach

[@sunilpabraham5780]

Hi I am a big fan of you

[@7mlc]

Thanks for your support!

[@masoodbaloch4937]

man you are the best

[@laabidisaif1876]

You are the best ❤️❤️💙💙

[@7mlc]

Thanks for your support!

[@muralik1057]

Keep going bro you are the best 😘😘

[@Sellifreestyle]

Great video bro! Love your energy.

[@sezaralkhoury5754]

Great workout🔥. Micheal why we don't train the left &right leg alone in all aspects in this session ex: you do passing with left foot then you do lunge with right foot Isn't better if I did lunge with right foot?

[@7mlc]

We get an equal amount of work on both legs in this workout 👍

[@avithejumpropefreestyler9215]

Thanks for uploading these nice videos in quarantine also waiting for going on the pitch 😍😍😍

[@7mlc]

You’re welcome mate!

[@avithejumpropefreestyler9215]

Thanks sir

[@juanblanco3950]

Very good workout!!! Thanks

[@vladimirfloresmolina9528]

gracias amigo gran entrenamiento completisimo, saludos desde el salvador, (thanks my friend, great full training, greeting from el salvador) , the firts time i only worked out 1 set but with patience i gol 3 set.

[@benmedrek233]

Just what I was looking for

[@kasturikastu9731]

Thank you for your video

[@moaazbahnassawi6799]

I have a question , please What is low center of gravity and how to do it and how to control the ball at speed and does the low center of gravity depend of the length and how to keep the arms while dribbling thanks 🙏

[@sreemathipraveen2022]

I love this trianning,❣️

[@i.s.4gaming704]

Thanks for the making this video

[@chinito5445]

Such a good video love it keep going ❤⚽️

[@unknownyes5828]

Hi . Can you make a video on air ball control at home

[@ivanbenkovic6204]

Favourite channel

[@7mlc]

Thanks so much for your support man!

[@ivanbenkovic6204]

@@7mlc OMG thank you. I really love your workouts because you really know how to explain the exercises and i started football late because i had some problems in my life but i have a dream so i will fight for that dream i do these workouts every day to improve more,THANK YOU FOR THAT.

[@unsakela3531]

Bro I love it dedication

[@braadyoneill]

Great vid mate, hope you and the fam are doing well with all this stuff going on

[@7mlc]

Appreciate that mate, hope the same for you and your family 🙏

[@georgianamarin7655]

Love the video! Thank you!

[@7mlc]

You’re more than welcome!

[@smfootballer224]

nice I will try to do it at home

[@sandrofreitas7462]

Quality video 👍🏾

[@7mlc]

Thanks mate!

[@sebby.official1468]

Thank you very much coach 🔥❤️⚽🏆

[@nikakurashvili3165]

So much respect❤ your videos help me a lot🔥🙌

[@kumarpratik4233]

1. Sr can you say which football(brand, name of ball)is best for exercise, training & workout ? 2. And also make video which type of football we can prefer or use for different purposes !

[@peaksoccertraining6412]

Love it💪 Keep up the good work🔥

[@7mlc]

Appreciate it mate!

[@oneofakmal]

should i do this everyday? just asking your opinion, because i didn't know how to manage training schedule

[@eddyedwards2586]

thanks so much for this, really keepin me active during lockdown

[@adamkensa4846]

I have just finished this session. Great video again💪💪

[@7mlc]

Hope you enjoyed it, thanks mate!

[@alexisxavier4122]

Thank you i will do that👍

[@7mlc]

You’re welcome!

[@simitrarodrigues9348]

Thanks for the workout

[@kasturikastu9731]

Very helpful

[@mudit6339]

Very helpful, thanks mate. Is it OK if I take 30+ minutes to complete the whole thing?

[@7mlc]

Take as long as you need mate 👍

[@mudit6339]

@@7mlc thanks mate

[@devanshbhartia8882]

Cool. I bet if I did this even a few times I would improve in my football

[@bishalchoudhury6015]

Friend your vedio are soo cooll i motivated to your vedio

[@7mlc]

Thank you!

[@3066961]

big thx!

[@ttmtv5128]

good training

[@lils2968]

great video 7MLC but can you make a video on how to improve your vision as a player? thx...

[@Ajmalkhan007]

Love from Pakistan bro

[@balhamballers]

Woah! This is a tough workout 🔥🔥🔥🔥

[@7mlc]

It was a good one for sure!

[@heyman7040]

Then you are weak, try this kzbin.info/www/bejne/aKC3kIyemKlmh8k

[@deremoto212]

By the way bro, you have a nice home......where you can practice. Covid-19 is a curse for me , becuz i even not playing so much but want to play so i went to field .. but now have no place , even a side to play .. However, Keep it up, i can't do. But i can see others and can appreciate ☺😢

[@7mlc]

You can still make use of what we space you have available. Ball mastery can be done by literally standing in one spot. There’s always a way mate, you just need the drive and creativity 👍

[@deremoto212]

7mlc thanks bro for understanding my situation... I will try for sure. ..☺

[@Alireza-fw1yn]

very good bro

[@kerohany162]

Good

[@waelhelmy2818]

I love the video❤

[@mahideepnegi8981]

You are best sir ♥️⚽

[@7mlc]

Thanks so much mate!

[@gabalkhan7717]

Thanks man I mean it

[@sejlapodzic1088]

Another great video like the usual! I also have a question, how often do you work on your fitness only such as going purely on runs on the treadmill. I am having trouble balancing out running and practicing soccer so I was curious to know what a pro does!

[@ftqarcy]

Thanks for helping ❤️💪🏽

[@Scatcher_critical]

7:23 how long do you have to practice to go this fast

[@MickeyQg]

XD

[@gokulpranesh.cr7551]

Bro i am 17 years old can you tell me per day what and all workout i want to do? For want to became a football player

[@RohitGupta-ip4dp]

Great video. ...have a doubt that how much space is between the cones??

[@7mlc]

As mentioned, you can put them as close or far apart as you wish 👍

[@RohitGupta-ip4dp]

@@7mlc thanks for telling and keep helping us with your content

[@kanishkpradhan4427]

Bro you are so good!!!

[@7mlc]

Thanks so much mate!

[@kanishkpradhan4427]

7mlc bro love your videos I am also working hard to become a pro football player. So can you help in any manner like triqls

[@rosevelpierre-louis3563]

Can we use a speed ladder for high knees and the workout having to do with speed?

[@mostafamasoud2803]

Amazing

[@bluespark9927]

Hey Michael I have been asking for a very long time can you please tell me how you structure your training during in-season

[@7mlc]

My in season training is structured around my club’s training schedule mate.

[@kpmfootballskils6722]

Thank you 👍👍

[@7mlc]

You’re welcome!

[@strapzstrapz1777]

Enjoying da vids keep going ❤️🙏🏾

[@7mlc]

Thank you mate, glad you’re enjoying them!

[@Player-ym9wj]

Malayali ano

[@goncalolourenco9008]

Very good training ❤️🇵🇹🇵🇹

[@7mlc]

Thank you!

[@masoodbaloch4937]

I will try