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Exercises

Apple Watch soccer workout: the gym work behind the match, logged on your wrist

Published November 7, 2026

To record a match or a practice, Apple's Workout app has a Soccer type for indoor and outdoor play. The strength work is a different session: run it in RIRLift on the Watch, log the weight, reps and reps left for every set, and it is saved to Apple Health as Traditional Strength Training. Below are plans for the off-season, a match week, and a player with no gym.

  1. Nordic Hamstring Curl Hamstrings
  2. Copenhagen Plank Adductors, Abs
  3. Trap Bar Deadlift Quads, Glutes
  4. Bulgarian Split Squat Quads, Glutes
  5. Single-Leg RDL Hamstrings, Glutes
  6. Box Jump Quads, Glutes, Hamstrings
  7. Single-Leg Calf Raise Calves

Jumps and bounds

A few fast reps at the start of the session, while your legs are fresh. Step down from the box and stick every landing.

Takeoff power

Box Jump

Quads, Glutes, Hamstrings

Three to five jumps with full rest teach your legs to produce force fast. Log the reps and leave three or more in reserve; the jumps are about speed, not fatigue.

How to do it

  1. Stand a short step from a sturdy box with your feet about hip-width.
  2. Swing your arms back as you dip into a quarter squat.
  3. Throw the arms forward and jump up, landing softly on the box with both feet.
  4. Stand tall, then step down rather than jumping back down.

Cues

  • Load and explode
  • Land quiet
  • Step down every rep

Common mistakes

  • Choosing a box so tall you land in a deep squat: pick a height you land on with hips above knees.
  • Rushing reps: reset fully between jumps.

Swap for: Jump Squat, Lateral Box Jump, Single-Leg Box Jump

Build a session with Box Jump
Log it in RIRLift

Side-to-side push-off

Skater Hop

Glutes, Quads, Abductors

The cut and the first step sideways. Log the hops for one side and keep every landing quiet before adding distance.

How to do it

  1. Stand on your right leg in a slight squat.
  2. Push off sideways to jump to your left, landing on your left foot.
  3. Stick the landing for a beat with the knee over the toes.
  4. Push back the other way and keep alternating.

Cues

  • Push sideways, not up
  • Stick each landing
  • Knee stays over the foot

Common mistakes

  • Landing stiff-legged: absorb with the hip and knee.
  • Letting the landing knee fall inward: shorten the jump until it stays in line.

Swap for: Dumbbell Lateral Lunge, Lateral Box Jump, Cossack Squat

Build a session with Skater Hop
Log it in RIRLift

Legs for sprinting and shooting

One heavy two-leg lift and the single-leg work that looks like running: a split stance, one foot planted, the other driving.

Main strength lift

Trap Bar Deadlift

Quads, Glutes

The heaviest lift of the week, with the handles at your sides so your back stays upright. This is where the weight on the Watch climbs fastest.

How to do it

  1. Step inside the trap bar with the handles beside your feet.
  2. Push your hips back, bend your knees, and grip the handles.
  3. Flatten your back, take the slack out, and stand up by pushing the floor away.
  4. Lower under control. Each warm-up set adds weight toward your working sets.

Cues

  • Push the floor away
  • Flat back
  • Slack out before you pull

Common mistakes

  • Yanking the bar off the floor: pull the slack out first.
  • Rounding the back as the weight climbs: hold the ramp until the setup is solid.

Swap for: Barbell Deadlift, Romanian Deadlift, Kettlebell Deadlift

Build a session with Trap Bar Deadlift
Log it in RIRLift

Squat with what you have

Goblet Squat

Quads, Glutes

One dumbbell at your chest is enough for the no-gym plan. Log the dumbbell's weight and go up 5 lb when every set reaches the top of the range.

How to do it

  1. Cup the top end of one dumbbell in both hands and hold it upright at your chest.
  2. Set your feet a bit wider than your hips, toes turned slightly out.
  3. Sit down between your heels until your elbows brush the insides of your knees.
  4. Stand up by pushing the floor away, chest staying tall.

Cues

  • Elbows inside the knees
  • Chest proud the whole way

Common mistakes

  • Letting the heels lift at the bottom: widen your stance or squat to a depth your ankles allow.

Swap for: Dumbbell Front Squat, Front Squat, Leg Press

Build a session with Goblet Squat
Log it in RIRLift

Single-leg strength

Bulgarian Split Squat

Quads, Glutes

Your back foot on a bench puts nearly all the load on the front leg, the way a plant foot takes it. Log the reps for one leg.

How to do it

  1. Rest the laces of your back foot on a bench and plant the front foot a long step forward.
  2. Hold dumbbells at your sides and sink until the rear knee is just above the floor.
  3. Press through the front heel and midfoot to return to the top.
  4. Complete the set on one leg before you switch.

Cues

  • Sink straight down
  • Front knee follows the toes
  • Weight on the front foot

Common mistakes

  • Pushing off the back foot: it only balances you.
  • Going so heavy the front knee wobbles in: drop the load and own the position.

Swap for: Dumbbell Split Squat, Reverse Lunge, Step-Up

Build a session with Bulgarian Split Squat
Log it in RIRLift

Hamstrings on one leg

Single-Leg RDL

Hamstrings, Glutes

Hinging on one leg trains the hamstring and the balance you need when you reach for a ball. Log the reps for one leg and keep both sides even.

How to do it

  1. Stand on one leg holding a dumbbell in the opposite hand, standing knee slightly soft.
  2. Tip your chest forward from the hip while the free leg extends behind you.
  3. Lower until you feel a strong stretch in the standing hamstring.
  4. Drive the hip forward to come back to tall, then repeat.

Cues

  • Long line from head to back heel
  • Hips level
  • Push the floor to stand

Common mistakes

  • Opening the hips toward the side: keep the back toes pointing at the floor.
  • Rounding the back to reach lower: stop where your back stays flat.

Swap for: Dumbbell Romanian Deadlift, Dumbbell B-Stance RDL, Romanian Deadlift

Build a session with Single-Leg RDL
Log it in RIRLift

Calves and ankles

Single-Leg Calf Raise

Calves

Every sprint and jump finishes on the ball of the foot. Slow reps on one leg build the calf and the Achilles.

How to do it

  1. Stand on one foot on the edge of a step, holding a rail or wall lightly for balance.
  2. Let the heel drop below the step for a full stretch.
  3. Rise as high as you can onto the ball of the foot.
  4. Pause at the top, lower slowly, and repeat before switching feet.

Cues

  • Full stretch at the bottom
  • Pause at the top
  • Slow on the way down

Common mistakes

  • Bouncing out of the bottom: pause for a second in the stretch.
  • Rolling to the outside of the foot: keep pressure through the big toe.

Swap for: Standing Calf Raise, Dumbbell Standing Calf Raise, Leg Press Calf Raise

Build a session with Single-Leg Calf Raise
Log it in RIRLift

Hamstrings and groin

Sprinting and kicking load these hardest, so they get their own work in every plan, including the match week.

Hamstring strength while lengthening

Nordic Hamstring Curl

Hamstrings

The lift most often used to protect hamstrings in soccer. Few reps, lowered slowly; log how many you control all the way down.

How to do it

  1. Kneel on a pad with your ankles held down by a partner or a fixed bar.
  2. Keep a straight line from knees to shoulders with your hips extended.
  3. Lower your body toward the floor as slowly as you can, resisting with the hamstrings.
  4. Catch yourself with your hands when you can't hold any longer, then push back up and repeat.

Cues

  • Hips stay straight
  • Fight the fall the whole way
  • Catch with your hands

Common mistakes

  • Bending at the hips to shorten the lever: keep the hips locked forward.
  • Doing many reps after a hard practice: keep it to a few quality reps on a fresh day.

Swap for: Glute Ham Raise, Lying Leg Curl, Stability Ball Leg Curl

Build a session with Nordic Hamstring Curl
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Groin strength

Copenhagen Plank

Adductors, Abs

A side plank with the top leg on a bench loads the inner thigh. Start each side from the Watch so the hold is timed.

How to do it

  1. Lie on your side and place the inner edge of your top knee or ankle on a bench.
  2. Rest your bottom forearm on the floor under your shoulder.
  3. Raise your hips so your body is straight from head to top foot.
  4. Hold the position, lower with control, and repeat on the other side.

Cues

  • Squeeze the top leg down
  • Keep hips in line
  • Knee version first

Common mistakes

  • Holding the long-lever ankle version before you are ready: start at the knee.
  • Rolling the hips back: keep them stacked.

Swap for: Side Plank, Hip Adduction Machine, Dumbbell Lateral Lunge

Build a session with Copenhagen Plank
Log it in RIRLift

Upper body and trunk

Enough to hold off a defender and stay square under a shoulder charge. Keep it short and leave the legs the energy.

Pulling strength

Chin-Up

Lats

Arms and upper back for holding position. Log the reps; add weight once every set reaches the top of the range.

How to do it

  1. Grip the bar with palms facing you, hands about shoulder-width.
  2. Start from a full hang with straight arms.
  3. Pull your chest toward the bar until your chin clears it.
  4. Lower slowly to a full hang before the next rep.

Cues

  • Chest to the bar
  • Full hang between reps
  • No kicking

Common mistakes

  • Stopping short of straight arms: lower all the way down.
  • Craning the chin over the bar: lift the body, not the neck.

Swap for: Pull-Up, Lat Pulldown, Inverted Row

Build a session with Chin-Up
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Pressing with no equipment

Push-Up

Chest

The upper-body press in the no-gym plan. Raise your feet when sets of 20 come easily.

How to do it

  1. Set your hands slightly wider than your shoulders with your body straight from head to heels.
  2. Lower until your chest nearly touches the floor, elbows at about 45 degrees.
  3. Press back up to straight arms.

Cues

  • One straight line
  • Elbows angled back

Common mistakes

  • Flaring the elbows straight out: tuck them toward your ribs.

Swap for: Kneeling Push-Up, Incline Push-Up, Push-Up Plus

Build a session with Push-Up
Log it in RIRLift

Upper back with one dumbbell

One-Arm Dumbbell Row

Lats, Upper Back

Balances the push-ups at home. Log the weight in one hand and the reps for one arm.

How to do it

  1. Brace one hand and knee on a flat bench, back flat.
  2. Hold a dumbbell in the free hand with the arm long.
  3. Row the dumbbell toward your hip, keeping the elbow close.
  4. Lower to a full stretch, finish the set, then switch sides.

Cues

  • Elbow to hip
  • Square shoulders
  • Full stretch at the bottom

Common mistakes

  • Twisting to lift: keep the torso still.
  • Shrugging the weight: pull with the elbow.

Swap for: Seated Cable Row, Dumbbell Lawnmower Row

Build a session with One-Arm Dumbbell Row
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Trunk that resists twisting

Pallof Press

Abs

Pushing a band or cable straight out and holding it trains the trunk to stay square when you are bumped. Log the reps for one side.

How to do it

  1. Stand side-on to a cable set at chest height, handle held at your chest.
  2. Step out until the cable pulls firmly.
  3. Push the handle straight out and hold it on your midline.
  4. Bring it back to the chest and repeat, then face the other way.

Cues

  • Don't let it turn you
  • Tall posture
  • Exhale on the push

Common mistakes

  • Rotating toward the stack: reduce weight or step in.
  • Holding your breath the whole set: breathe out on each press.

Swap for: Side Plank, Dead Bug, Plank

Build a session with Pallof Press
Log it in RIRLift

Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Off-season: three gym days

Open in the session builder
  • Workouts3× a week
  • Working sets47 a week
  • Per workout~45 min
  • EquipmentPlyo Box, Trap Bar, Dumbbells, Pull-Up Bar +1

Your league is out for six to eight weeks, you have a full gym, and you want to come back stronger and faster.

Two days alternate. Day A pairs jumps with the trap-bar deadlift, split squats and nordics, 16 working sets. Day B pairs hops with single-leg RDLs, chin-ups, Copenhagen holds and the Pallof press, 15 working sets. The heavy lifts rest 2 to 3 minutes so they can stay heavy.

Day A: Jump, hinge, split squat
ExerciseSets × repsRIRRest
Box JumpStep down. 3 × 3–5 3 90 s
Trap Bar Deadlift2 warm-up sets first 4 × 4–6 2 3 min
Bulgarian Split SquatPer leg. 3 × 6–10 2 2 min
Nordic Hamstring Curl 3 × 3–6 1 2 min
Single-Leg Calf RaisePer leg. 3 × 10–15 1 1 min

Open Day A: Jump, hinge, split squat in the session builder

Day B: Hop, single leg, pull
ExerciseSets × repsRIRRest
Skater HopPer side. 3 × 4–6 3 1 min
Single-Leg RDLPer leg. 3 × 8–12 2 90 s
Chin-Up 3 × 5–10 2 2 min
Copenhagen PlankPer side. 3 × 20–30 s 2 45 s
Pallof PressPer side. 3 × 10–12 2 1 min

Open Day B: Hop, single leg, pull in the session builder

How to run it
Alternate A and B three times a week: A, B, A one week and B, A, B the next. Import it, switch to it in My Programs, and its routines show up on the Watch ready to start. Do the jumps first, then log each set on the Watch before you rest.
How to progress
Double progression, judged on your weakest set. Trap-bar deadlift at 225 lb with a target of 5: you log 6, 6, 6, 5, the weakest set hit 5, so the bar stays at 225 lb and the target becomes 6. Log 6, 6, 6, 6 and every set is at the top of 4 to 6, so the next session opens at 230 lb for 4. Nordics progress by reps: when every set reaches 6, hold a light plate at your chest and log its weight.
Open in the session builder

Session 2

Match on Saturday: one lift on Tuesday

Open in the session builder
  • Workouts1× a week
  • Working sets11 a week
  • Per workout~30 min
  • EquipmentPlyo Box, Trap Bar, Pull-Up Bar

You play a match every weekend and train with the team twice in the week. There is room for one lift, and Thursday is too close to the game.

Two days after the match the soreness is fading and there are four days left to recover. Two sets per lift, three on chin-ups, at 3 reps in reserve keep the strength you built without leaving you heavy on Saturday: 11 working sets in about 30 minutes.

Tuesday lift
ExerciseSets × repsRIRRest
Box JumpStep down. 2 × 3 3 90 s
Trap Bar Deadlift2 warm-up sets first 2 × 3–5 3 3 min
Nordic Hamstring Curl 2 × 3–4 3 2 min
Copenhagen PlankPer side. 2 × 20 s 3 45 s
Chin-Up 3 × 5–8 3 90 s
How to run it
Run it on Tuesday, or two days after the match when the fixture moves. Import it, switch to it in My Programs, and its routines show up on the Watch ready to start. Skip it in a week with two matches.
How to progress
Keep the trap bar near the weight you reached in the off-season. At 230 lb for 3 to 5: log 5 and 5 and next Tuesday opens at 235 lb for 3. Log 4 and 3 after a hard match and you are inside the range, so the bar holds. Log 2 with 1 left on the first set and the next set drops to 215 lb: 230 × 32 ÷ 35 is about 210, but one set never drops more than 7% below the one before.
Open in the session builder

Session 3

No gym: a pair of dumbbells and a couch

Open in the session builder
  • Workouts2× a week
  • Working sets44 a week
  • Per workout~50 min
  • EquipmentDumbbells

You play pickup or Sunday league, train at home, and own a pair of adjustable dumbbells.

The couch anchors your feet for nordics and holds your top leg for Copenhagen planks, so the hamstring and groin work the gym plans have is all here. One routine of 22 working sets, twice a week, in about 50 minutes.

Home session
ExerciseSets × repsRIRRest
Skater HopPer side. 3 × 5–6 3 1 min
Goblet Squat 3 × 10–15 2 90 s
Single-Leg RDLPer leg. 3 × 8–12 2 75 s
Nordic Hamstring CurlFeet under the couch. 3 × 3–6 2 2 min
Copenhagen PlankPer side. Top leg on the couch. 2 × 15–25 s 2 45 s
Push-Up 3 × 8–20 2 1 min
One-Arm Dumbbell RowPer arm. 3 × 10–12 2 1 min
Single-Leg Calf RaisePer leg. 2 × 12–15 1 45 s
How to run it
Twice a week with at least a day between, and not the day before you play. Import it, switch to it in My Programs, and its routines show up on the Watch ready to start. Kneel on a cushion for nordics and have someone hold your ankles if the couch moves.
How to progress
Dumbbells are logged per hand. Single-leg RDL with a 35 lb dumbbell for 12, 12, 12 on each leg tops the 8 to 12 range, so next time it is 40 lb for 8. If your dumbbells do not go up in 5 lb steps, lift the next one you have and log it; the next set works from what you logged.
Open in the session builder

Make it fit you

Questions

What workout should I pick on Apple Watch for soccer?

For a match or practice, Apple's Workout app has Soccer, indoor or outdoor. For the gym session you do not pick one in RIRLift: any session with a lift in it is saved to Apple Health as Traditional Strength Training.

Do box jumps count as strength training?

In RIRLift a session with only jumps and hops is saved as Cross Training. Add any lift, like the deadlift in these plans, and the whole session is saved as Traditional Strength Training.

Do I need my phone in the gym?

No. The session runs on the Watch and each set is saved there as you log it. It syncs to the iPhone when the two are back in range.

How often should soccer players lift during the season?

Once a week fits most players with a weekend match: two days after the game, short, and well short of failure. In the off-season, two or three days.