1. Key Stretches for Warming Up

  2. Footwork Skills

  3. Soccer Lifting Program

  4. Speed and Agility Program

Soccer Programs

Key Stretches for Warm Ups

Hamstring stretch:
Lay down and touch
your toes, keeping
your back upright

2 sets of 10 seconds

Hip flexor stretch: Have one
leg kneeling and lean
forward to stretch the groin.
2 sets of 5 each side

Side lying thoracic rotation: Lay down like your sitting on a chair facing one
end, then slowly rotate your chest moving one hand to the other side, keep legs
still, 2 sets of 5 each side

Quadriceps stretch: Get in a single kneeling position and pull the back foot
towards you. 2 sets of 10 seconds each side

Calf stretch: Stand next to a
wall, with your palms flat
against it. Step one foot back
and lean into the wall, keeping
your heel planted on the ground.
2 sets of 15 seconds each leg

Piriformus stretch:
Bend one leg in, while laying the other one
back and lean forward. 2 sets of 15
seconds each leg

Footwork Skills

Two Touch Drill: Pass the ball back and fourth with
a partner giving yourself only 2 touches to control
and pass the ball. Back up farther to make it more
difficult. 3 sets of 10 each leg

Cone Dribbling: Set up
cones in either a zip zag
or straight line and
dribble quickly through
them. 3 sets

Figure 8 Dribbling: Dibble the ball in a figure 8 pattern between 2 cones. 3 sets for 1 minute

Quick Turns: Dribble and continue to make quick turns back and fourth. 3 sets of 10 each side

Box Drill: Set cones in a 10ft by 10ft square and dribble inside of it while performing moves. 3 sets for 1 minute

Soccer Lifting Program

Day 1/4 - Legs

  1. Squats

  2. Explosive cleans

  3. Kettlebell Banded
    Lunges

  4. Single leg squats

  5. Single leg deadlifts

  6. Cossack Squats

Day 3 - Upperbody

  1. Bench press

  2. Pull ups

  3. Rows

  4. Overhead presses

  5. Lateral raises

  6. Tricep dips

Day 2 - Core

  1. Planks

  2. Dumbbell knee ups

  3. Banded single leg RDL

  4. Plate tornados

  5. Russian twists

  6. Cable rotations

Day 5 - Running

Interval running

Speed and Agility

Shuttle runs: Set
up cones in a
straight line. Sprint
from one then back

Agility cone drills: Set up cones in
various patterns such as T drill, L drill,
5 cone drill. Perform cuts, direction
changes, and sprint around cones

Ladder drills: Using speed
ladder or tape, perform
footwork drills such as two
foot hops, in and outs, lateral
shuffles, and quick feet drills

Defenseive Slides:
Start in defensive
stance and shuffle
from one end to
the other

Crossover step drill: Practice explosive
lateral movement by starting in defensive
stance and taking a quick crossover step in one direction, then exploding back to
starting position and repeating on other side

Sprint: Sprint
forward 60ft, work
on staying low to
ground, 3 sets