Daily Dynamic Warmup
(Click on Activity Title to see Video Demonstration)

(*to be performed 2 days / week – prior to Individual Home Skills Program if you wish to do them together)

	Sets/reps	Notes
Activation
Glute bridge	x12	squeeze glutes tight
Quadruped Fire Hydrants	x8 each leg	keep upper body still
Lunge iso holds	x:20s each leg
Dynamic Movement
Squats	x12	low with good posture
Forward Lunge	x6 each
Lateral Lunge	x6 each
Straight leg kicks	x6 each	Stay tall, legs straight
Hinge Toe Touch	x10	keep back flat! Don’t round!
Pillar
Plank	x:30s
Situps	x20
Neural Activation
Low pogos	x25	“like jumping rope”
High pogos	x10	bounce through balls of feet
Fast Feet + Sprint	2x10s+10yds	chop feet fast, explode out!

 

At Home Strength

Day 1:

Day 2:

Week 1

Week 2

Week 3

Week 1

Week 2

Week 3

Rest 60s b/t sets

Rest 60s b/t sets

Balance/Stability: Single leg soccer ball rotational tosses

Balance/Stability: Single leg Snap Downs – balance!

Alternating Bird-dogs: 3×6 each side

Lateral Pillar walk: 3×5 each way

superset both exercises

superset both exericses

x10/side

x10/side

x10/side

x4 each

x4 each

x4 each

x10/side

x10/side

x10/side

x4 each

x4 each

x4 each

x10/side

x10/side

x10/side

x4each

x4 each

x4each

Circuit through A1-A3

Circuit through A1-A3

A1: Negative Pushups

A1: Split Squats

Focus solely on the lowering portion of the rep for 3s each

Under control, good balance

x4-6

x5-8

x5-8

x10/side

x12/side

x12/side

x4-6

x5-8

x5-8

x10/side

x12/side

x12/side

x4-6

x5-8

x5-8

x10/side

x12/side

x12/side

A2: Glute bridge with adductor squeeze with soccer ball

A2: Straight leg bridge – feet elevated

squeeze hamstrings

x10

x10

x12

x10

x10

x12

x10

x10

x12

x10

x10

x12

x10

x10

x12

x10

x10

x12

A3: Corrective/Core

A3: Corrective/Core

Shoulder

Shoulder

Torso

Torso

Hips

Pigeon Stretch: 3x:20s each leg

Hips

Inch Worm: 3×5

Core

Core

Reverse Crunch: 3×15

Finisher: Bodyweight squats and situps: reps of 10-9-8-7-6-5-4-3-2-1 of each (finish as quickly as possible!)

Finisher: Run 1 mile for time

On Field Speed & Conditioning

Day 3	Sets/Reps	Notes
Daily Dynamic Warmup (above)
Prehab/Activation:
Quadruped hip circles	2×8 each direction
Pillar bridge with knee drive	2×8 each	Balance – keep upper body stiff
Plyos:
Single leg forward hops for stability	2x6each leg	Balance and stability
Single response broad jump	x5 (rest 10s b/t efforts)	strong landing position!
Tuck Jumps	2×4	Continuous jumps
Technical Speed Work:
A skips	3x20yds	walk back as rest
Pop up starts	4x10yds	30s-1′ rest b/t sets
Flying 20’s (10yd build up, 20yds full speed)	5x20yds	1′ rest b/t sets
Energy System Development:
120 yard shuttles (40yd sprints x3)	4 sets	Rest 60s after each set
Core/Stretch	Accumulate 3-5 mins of planks	every time you need rest, do 5 inch worms
Day 4	Sets/Reps	Notes
Daily Dynamic Warmup (above)
Prehab/Activation:
Plank with leg lift	2×10 each	small lifts and stay tight
Bowler lunge	2×8 each
Plyos:
Single leg lateral hops for stability	2×6 each	rest 30s b/t sets
Continuous lateral heidens	2×4 each	rest 30s b/t sets
Lateral high knees	2×20 each way	rest 30s-1′ b/t sets
Technical Speed Work:
Lateral skipping	3x20yds each	walk back as rest
Lateral continuous shuffles	3×5 each way	30s rest b/t sets
T-Drill Agility	2x full speed each way	30s rest b/t sets
Energy System Development:
Suicides – 5-10-15-20yd sprints	4x	rest 1′ after each set
Core/Stretch:
Oblique crunch	2×10 each side
Pigeon Stretch	2x30s each side
Adductor Dips	2×8 each side