New

8-week, Off-season Soccer Strength Program

Bailey Soccer Strength

Soccer
Coach
Stephen Bailey

My name is Stephen Bailey, and I am a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist in Irmo, South Carolina. I offer strength and conditioning plans for middle school, high school, and college soccer players to help them build strength and speed during the off-season, as well as strengthen areas that are commonly injured in soccer to help prevent future injuries.

This 8-week, Off-season Soccer Strength program includes 3 workouts a week, with one squat-focused day, one upper body day, and one deadlift-focused day. It includes power exercises to work on developing speed and explosiveness, as well as accessory exercises to strengthen commonly injured muscle groups in soccer.

For the past year, I have hosted in-person small group soccer-specific strength sessions for youth soccer players during the off-season. I am excited to now be offering an online option for those who cannot come in-person! This program is perfect for high school or college soccer players who are motivated to get strong during the off-season and who want to put the work in to lower their chances of being injured the next season!

$80
Get 8-week, Off-season Soccer Strength Program
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Prevent Injuries
By strengthening muscle groups such as the lateral hip, quads, and hamstrings, players can lower their chances of being injured during the season
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Build Strength
By performing regular resistance training and progressively increasing the load during the off-season, players can build size and speed that can benefit them on the field
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Develop Explosiveness
By performing power exercises, including jumping exercise variations, players can become quicker and more explosive on the field
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Improve Perfomance
By reducing your risk of injury and becoming more athletic, this program will help you be more successful on the field
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Each week includes a squat-focused day, an upper-body day, and a deadlift-focused day
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All of the exercises are in the app, which will track your progress over time
Equipment
Required
Barbell // Dumbbells // Kettlebells // Med Ball // Bands // Box // Bench
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Sample Week
Week 1 of 8-week program
Sunday
Week 1: Squat Day

A

Dynamic warm up

B

Broad Jump

3 x 3

C1

Back Squat

3 x 6

C2

Copenhagen Plank

3 x 20

C3

Standing clamshells with a band

3 x 12

D1

DB Reverse Lunge

3 x 8

D2

Barbell Hip Thrust

3 x 8

D3

Cossack Squat

3 x 8

E

Plank Pull Through

3 x 30

Tuesday
Week 1: Upper Body Day

A

Dynamic warm up

B

Med Ball Sit up toss

3 x 8

C1

Standing Dumbbell Overhead Press

3 x 8

C2

Band Assisted Pull Up

3 x 12

C3

Banded fire hydrant

3 x 12

D1

DB Bench Press

3 x 8

D2

TRX Row

3 x 10

D3

KB Curtsy Lunge

3 x 8

E

Half Kneel Chop

3 x 12

Thursday
Week 1: Deadlift Day

A

Dynamic warm up

B

Lateral Bounds to Stabilize

3 x 5

C1

Trap Bar Deadlift

3 x 8

C2

Reverse Nordics

3 x 6

C3

Stability Ball Hamstring Curl

3 x 10

D1

Kickstand RDL with rotation

3 x 8

D2

Single leg DB calf raise

3 x 8

D3

DB Split Squat

3 x 8

E

Flutter Kick

3 x 1:00

Coach
More from Bailey Soccer Strength
coach-avatar Stephen Bailey

Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and former D2 college soccer player and USL League 2 player. I host in-person middle and high school soccer strength and conditioning camps, and am passionate about getting youth soccer players stronger and helping them prevent Injuries on the field.

8-week, Off-season Soccer Strength Program
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