High School Soccer Performance Training
Coach Dave Gleason
SoccerThe perfect strength and conditioning program for the BUSY HIGH SCHOOL SOCCER PLAYER.
Transform your game with our Soccer Strength and Conditioning Program—tailored specifically for busy high school soccer players! This program delivers the perfect balance of strength, power, speed, and resilience, ensuring you’re stronger, faster, and more explosive on the field. Designed to fit seamlessly into your packed schedule, it includes efficient, effective workouts that build your confidence and help you avoid common injuries. Start developing the skills you need to stay ahead of the competition and play your best, all season long.
**This workout is program is Progressive - that means it builds on itself over the course of 6 weeks. Repetitions, exercises and intensity change as each week is completed.
A
How to Be Your Best [Video]
Conditioning
B
HS Soccer Tissue Quality
*Perform all exercises for 30-60 Seconds. Feet Calves Hamstrings Glutes Quads Hip Flexors Inner Thigh IT Band Thoracic Spine Lats
Prep
A
HS Soccer Tissue Quality
*Perform all exercises for 30-60 Seconds. Feet Calves Hamstrings Glutes Quads Hip Flexors Inner Thigh IT Band Thoracic Spine Lats
Prep
B
HS Soccer Mobility & Activation
Ankle Rockers Standing Hip Flexor Standing Hip Rotation Glute Bridge with Rotation Cobra to Child's Pose Prone Extension to Row Deep Squat Stretch 360 Bear Crawl 360 Crab Walk
Prep
C
HS Soccer Dynamic Warm-up
Toe Walks Heel Walks Heel Kicks Straight Leg March Skip Forwards Skip Backwards Skip Sideways Side Shuffle Bottle Caps Carioca
D
DG Skip Loop Level 1
4 x 10
E
DG 5-10-5
F1
DG Back Lunge
4 x 6
F2
DG DB Floor Press
3 x 8
G1
DG Single Leg Glute Bridge
4 x 10
G2
DG Jump to the Line
3 x 8
H
DG Hand Taps
3 x 20
Recovery
A
HS Soccer Tissue Quality
*Perform all exercises for 30-60 Seconds. Feet Calves Hamstrings Glutes Quads Hip Flexors Inner Thigh IT Band Thoracic Spine Lats
Recovery
B
HS Soccer Mobility & Activation
Ankle Rockers Standing Hip Flexor Standing Hip Rotation Glute Bridge with Rotation Cobra to Child's Pose Prone Extension to Row Deep Squat Stretch 360 Bear Crawl 360 Crab Walk
Prep
A
HS Soccer Tissue Quality
*Perform all exercises for 30-60 Seconds. Feet Calves Hamstrings Glutes Quads Hip Flexors Inner Thigh IT Band Thoracic Spine Lats
Prep
B
HS Soccer Mobility & Activation
Ankle Rockers Standing Hip Flexor Standing Hip Rotation Glute Bridge with Rotation Cobra to Child's Pose Prone Extension to Row Deep Squat Stretch 360 Bear Crawl 360 Crab Walk
Prep
C
HS Soccer Dynamic Warm-up
Toe Walks Heel Walks Heel Kicks Straight Leg March Skip Forwards Skip Backwards Skip Sideways Side Shuffle Bottle Caps Carioca
D
DG Skip Loop Level 1
4 x 10
E
DG 10-5-5-10
F1
DG Lateral Lunge
4 x 6
F2
DG Renegade Row
3 x 10
G1
DG Soccer Split Squat Cycle
3 x 10
G2
DG Scramble to Balance
3 x 6
H
DG Log Roll
3 x 3
Recovery
A
HS Soccer Tissue Quality
*Perform all exercises for 30-60 Seconds. Feet Calves Hamstrings Glutes Quads Hip Flexors Inner Thigh IT Band Thoracic Spine Lats
Recovery
B
HS Soccer Mobility & Activation
Ankle Rockers Standing Hip Flexor Standing Hip Rotation Glute Bridge with Rotation Cobra to Child's Pose Prone Extension to Row Deep Squat Stretch 360 Bear Crawl 360 Crab Walk
A
End of Week Reflection [Video]
Recovery
B
HS Soccer Tissue Quality
*Perform all exercises for 30-60 Seconds. Feet Calves Hamstrings Glutes Quads Hip Flexors Inner Thigh IT Band Thoracic Spine Lats
Coach Dave Gleason
Coach Dave have been training and coaching soccer players for 35 years. He has worked with thousands of players ranging from the shy six year old to all-stars at the professional level. He’s also an acclaimed international presenter on youth fitness and widely regarded as the fitness industry’s ‘go-to guy’ for coaching kids ages 6-18
If you do the things other players are not willing to do, you'll have the career they will never have.
Get High School Soccer Performance Training
Kevin Alston
MLS All-Star
Verified Athlete"Coach Dave gave me the tools I needed to gain an advantage over my competition."
Maddie M
Varsity Goal Keeper
Verified Athlete"He helped me with my technique and my confidence"
Alexis B
College Player
Verified Athlete"Coach Dave's program was a game changer for me. I felt not only stronger and faster, but I felt safer and more confident. I had major growth in my play that was noticed by my teammates and coaches."
Andrew G
Varsity Player, Captain
Verified Athlete"Your program was the key to me being a multiple time All-Star and one of the top point getters in the state. I was one of the most explosive players on the field and I it gave me the upper hand."