Soccer In-Season Strength & Conditioning: Training by Taylor Haney in TrainHeroic

Reach Functional Fitness

Soccer
Coach
Taylor Haney

This program serves as an in-season strength and conditioning regimen. Between practices and games, you will be doing plenty of running, so spend your time in the gym wisely. We've created a program that will keep you strong, fit, and injury-proof for the season. 

Created by Head Coach Taylor Haney - a previous collegiate soccer player. This program will be the perfect compliment to your soccer season.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
DumbbellsKettlebellsMedicine BallSlam BallPlyo BoxMobility BandsResistance BandsSledTRXHurdles (preferred)Hex Bar
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Sample Week
Week 1 of 12-week program
Sunday
Full Body Strength Session

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

SAQ

B

Speed Ladder Work

Perform each pattern down the ladder and back. 1) Forward 1 Foot In 2) Forward 2 Foot In 3) One Foot In & Out 4) Two Feet In & Out 5) Lateral Two Feet 6) Lateral Two Feet In & Out

C

5 10 5 Agility Drill

5 x 1

D

Sled Sprint

3 x 15 @ 70 lb

E1

Banded Pullups

2 x 10

E2

Resistance Band Chest Dips

2 x 10

F

Hex Bar Deadlift

3 x 8

G1

Alternating KB Z Press

3 x 20

G2

Parallette Plank Supported DB Row

3 x 10

H

Low Bulgarian Split Squat

3 x 7

Recovery

I

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Monday
High Intensity Session

High Intensity Prep

A

2 Rounds for Completion: 10 Split Jumps 20 High Knees 10 Groiners 20sec Plank *Little to no rest between rounds.

B

Air Bike

1 x 5:00 @ 4

C

BikeErg

1 x 5:00 @ 4

D

Air Bike

1 x 10:00

E

BikeErg

1 x 10:00

F

Russian KB Swing

10 x 10

Recovery

G

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Wednesday
Full Body Power & Strength Session

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

Bulgarian Split Jump

2 x 5

C1

Banded Monster Walks

2 x 10

C2

Lateral Monster Walk

2 x 10

D

Barbell Box Squat

2 x 5

E1

Barbell Push-Up

2 x 10

E2

Inverted Row

2 x 10

F

Single Arm DB Explosive Row

3 x 5

G

Single Arm Hammer DB Bench Press w/Glute Bridge Hold

3 x 10

H1

OH Plate Hold Flutter Kicks

2 x 0:30

H2

Copenhagen Plank

2 x 0:20

Recovery

I

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Thursday
Low Intensity Session

Low Intensity Prep

A

2 Rounds for Completion: Reverse Lunge with Reach and Twist x5/leg Plate Hold Iso Squat x20sec Bird Dog x5/side Chaturanga to Up Dog Flow x3

Mobility

B

Banded Hip Opener Complex

Complete Each Movement as Follows: Half Kneeling Rear Banded Distraction x30-60sec per leg Lunging Lateral Banded Distraction x30-60sec per leg Banded Rear Distraction Leg Circles x15-20 circles per leg

Mobility

C

Banded Shoulder, Pec, and Lat Opener Complex

Complete Each Movement as Follows: Underhanded Hinged Lat and Shoulder x30-60sec per arm Overhead Tricep x30-60sec per arm Lateral Delt Crossbody x30-60sec per arm Pec Opening x30-60sec per arm Behind Back Banded Pec x30-60sec per arm

D

Rowing

1 x 15:00

E

Turkish Get Up

3 x 3

Recovery

F

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Soccer In-Season Strength & Conditioning