FitFact: FitFact: Top 3 exercises for the perfect kick

Thrilling matches, packed stadiums, and plenty of girl power—the Swiss women’s national team is showing what it’s made of at the European Championships and fighting hard to reach the semifinals! But it’s not just on the pitch that people are working up a sweat—you can join in the excitement and train with them too! We’ll show you our three exercises that will not only get you in the European Championship spirit, but also give you the perfect kick⚽:

3.🏃‍♀️ Treadmill interval training – for speed like in a counterattack

When you need to move quickly on the field, every second counts. With interval training on the treadmill, you can take your sprinting performance to a new level—without even needing a stadium.

Here’s how it works:

• Start with a gentle 5-minute warm-up.

• Then: sprint for 30 seconds, followed by 60 seconds of walking.

• Repeat this 6–10 times.

• Finally: cool down for 5 minutes.

This will improve your speed, endurance, and bring your cardiovascular system up to championship level—perfect for anyone who likes to step up a gear in everyday life.💪

2.🏋️‍♂️ Smith Machine Squats – for stability like the defensive leader

Whether it’s a corner kick or a one-on-one duel, strong legs are essential. Squats on the Smith machine are a safe and effective way to train your leg muscles.

Here’s how it works:

• Stand with your feet shoulder-width apart under the bar, back straight.

• Slowly lower yourself into a squat until your thighs are parallel to the floor.

• Push yourself back up in a controlled manner.

• 3 sets of 8–12 repetitions.

This exercise strengthens the thighs, buttocks, and core, providing more power, stability, and presence on any playing field.

💥 Plank with leg lifts – for more power when finishing

A strong core is the center of every movement—whether shooting, sprinting, or changing direction. This variation of the plank will bring your core to a professional level.

Try it yourself:

• Get into a forearm plank position, keeping your body in a straight line.

• Lift one leg slightly and bring it diagonally toward the opposite elbow.

• Switch sides, 3 x 30 seconds.

This will strengthen your stomach, back, and coordination—for more control, balance, and the perfect kick!

Train like a pro: these exercises will lay the foundation for greater strength, endurance, and body awareness. If you train like this, you’ll soon be kicking like top-level soccer players. And we say “Hopp Schwiiz” for the quarterfinals!

Be sure to join us next time, when we’ll reveal our top 3 reasons why you should get on your bike. Until then, we wish you continued success with your training.💪