Soccer [P]rehab Program

We get started with programming designed for general soccer preparation & fitness! You will master the basic athletic movements and build your motor, AKA your aerobic capacity!

Be ready for an additional set of stationary bike intervals followed up with more foundational movement work. Time to build the base!

This week we flip-flop the work-to-rest ratio with the bike work to work more towards soccer-specific conditioning needs. Meanwhile, we continue to lay the groundwork with soccer-specific prehab exercises for common soccer injuries.

The goal is that you can tolerate a 2 mile run now coupled with some solid anaerobic conditioning on the bike! On the strength days, single leg & asymmetrical lower body exercises are prioritized to address any side-to-side differences.

It’s time for running intervals! The best conditioning workouts for soccer are anaerobic specific, thus over the next 4 weeks you’ll be exposing yourself to the conditioning demands of soccer through a systematic approach in terms of volume, variation, & intensity. Guess what, the bike intervals and strength training are progressing too, be ready to rock! These are workouts that you can use during the off-season, pre-season, and even during in-season.

Mixing it up this week with uphill sprints! Uphill sprints actually help to protect against hamstring strains, thus we introduce these prior to regular sprints. In the meantime, we introduce eccentric hamstring exercises to get you prepared.

Another week of uphill sprints and serious hamstring strengthening! Meanwhile, the volume & intensity continue to progress with the interval bike sprints and the adductor strengthening exercises are getting more challenging.

It’s time for legit sprints! You’ve put in the work & you’re ready for this. Don’t underestimate the strength workouts though, we’re adding complexity & speed to the mix.

Time to push your lactate threshold with power & agility training! Over the next 4 weeks we’ll be working on your speed, your ability to develop force & decelerate, and quick feet with agility drills. You’ll also be doing more plyometrics focused on jumping & landing technique! These are advanced workouts that you can use during the off-season, pre-season, and even during in-season.

We’re adding layers of complexity to the agility ladder drills, plyometrics, and field agility drills. We’re also pushing the intensity when it comes to weight lifting!

This week we tap into true plyometrics with continuous jumps and some serious acceleration & deceleration drills. Meanwhile, the strengthening exercises are designed to bulletproof your legs for soccer!

It’s time to hit the pitch! Finish strong this week and learn our most advanced soccer exercise programming. If you can crush these workouts, your body is more than ready for soccer!