Brent Day
SoccerFeatures
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Barefoot Work
This is a warm up to help to improve tissue elasticity and foot function. Do these 4 exercises in the following order. Barefoot is ideal, but you can do them in socks if you like. 1-Barefoot Forward Dribble for 10 yard 2-Barefoot Lateral Hops for 10 yards 3-Barefoot Backwards Reach for 10 yards 4-Barefoot In and Out for 10 yards Do this for 2 rounds
B
Forward Deceleration Lunge
3 x 5
C
Deceleration Push Up
3 x 5
D1
Supported Skater Squat
4 x 4
D2
Bear Crawl
4 x 10
E1
Isometric Elevated Heel Lunge
4 x 25
E2
Push Aways
4 x 8
F
Laying Hamstring Bench Bridge
4 x 12
G
Suitcase Hold
3 x 20
H
Rocker Jumps
3 x 5
Static Stretching
I
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
A
A Skips
3 x 10
B
Backward Hops
3 x 10
C
1-2 Rhythm Jumps
3 x 6
D
Sprinter Jumps
3 x 6
E
20 metre sprints
6 x 20
Static Stretching
F
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
Prep
A
Upper Body Prep
Elevated Front Foot T-Spine - 8 reps each way Push Aways - 8 reps Inch Work - 8 reps 2 rounds
B1
Hand Release Push Up
3 x 8
B2
Heel March, Stiffness
3 x 10
C
Pull Ups, Eccentric
4 x 3
D
Altitude Drops
4 x 5 @ 12
E1
Push Ups, Eccentric
3 x 5
E2
Side Step Ups
3 x 4
F
Renegade Row
3 x MAX
G
1 Leg Box Squat
4 x 5
H
Elevated Bent Knee Shoulder Taps
4 x 12
Prep
I
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
Prep
A
Hop Series
10 metres for each exercise. Complete 2-3 sets. Rest 10 seconds between exercises, 30 seconds between sets. You don't have to these barefoot. Try and make each set a little more explosive. Do these really lightly, just want to build up the tissues ability to hop.
B
Zone 2 Cardio
1 x 45:00
Prep
C
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
Is your coach telling you to workout more but you don't know where to start. Look no further, this program will help guide you through what you need to improve physical qualities for soccer.
Get Soccer Athleticism
Kayla Seaborn
Langara Women's Soccer
Verified Athlete"I found Brent's exercise prescription to be easy to follow as someone who didn't have much experience weightlifting. The biggest change I noticed was my strength as I was able to hold opponents off the ball and win more tackles. I was also able to maintain my fitness throughout the entire season."
Rachel Barker
Langara Women's Soccer
Verified Athlete"I felt so strong coming into the season after this program. My vert increased almost 10cm in a month from the plyo work we did in training. I found that combined with on-field training where I got aerobic fitness, I was the fittest and most well-rounded I’ve ever felt entering the season."
Emi MacAdam
Elite Soccer Athlete
Verified Athlete"Since training with Brent's program I have become stronger and faster on the field. I have also noticed growth in every aspect of athleticism after only a couple of months. I also like the convenience of training on my own, it allows me to adjust training around school and soccer schedules."
