PRE season Soccer
Goal: Speed & Power
Overview: The Soccer Training Program is designed to develop sport-specific strength, speed & power, and endurance & agility across the off-season, pre season, and during the season. Follow this comprehensive 3-day program, in conjunction with the Soccer Nutrition Plan, to see optimal improvement in performance.
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Lower Strength
Name: Half Squat
SETs: 4
Reps: 6
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Speed
Name: Kneeling Sprint Start Left
SETs: 3
Reps: 5
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Speed
Name: Kneeling Sprint Start Right
SETs: 3
Reps: 5
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Lateral Movement
Name: Lateral Skater Deceleration
SETs: 3
Reps: 30 SECS
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Specific Movement
Name: Banded Knee Drive Cross Kick Left
SETs: 3
Reps: 30 SECS
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Specific Movement
Name: Banded Knee Drive Cross Kick Right
SETs: 3
Reps: 30 SECS
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Upper Power
Name: Rotational Med Ball Slams
SETs: 3
Reps: 30 SECS
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Upper Strength
Name: Glute Bridge Pullover
SETs: 5
Reps: 6
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Lower Strength
Name: Step Ups
SETs: 4
Reps: 6
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Upper Power
Name: Med Ball Throw Kneeling Left
SETs: 3
Reps: 6
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Upper Power
Name: Med Ball Throw Kneeling Right
SETs: 3
Reps: 6
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Upper Strength
Name: Med Ball Alternating Push Ups
SETs: 3
Reps: 30 SECS
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Lower Strength
Name: Single Leg Deadlift
SETs: 3
Reps: 6
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Lateral Movement
Name: Skater Ball Slam
SETs: 3
Reps: 30 SECS
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Lateral Movement
Name: Hip Switches
SETs: 3
Reps: 1 MIN
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Speed
Name: Kneeling Lunge Box Jump Left
SETs: 3
Reps: 6
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Speed
Name: Kneeling Lunge Box Jump Right
SETs: 3
Reps: 6
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Upper Strength
Name: Push Press
SETs: 6
Reps: 3
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The Way To Recover
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The Way To Bulk
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The Way To Bulk
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