Team Reach Training
SoccerDesigned by Reach Head Coach Taylor Haney - a former soccer standout and former collegiate soccer player - to be the perfect in-season training regimen for soccer players.
This 3-day, full-body program is created to maintain strength gains from off-season, prevent injuries, increase stability and speed, and keep athletes at peak physical condition during season.
There are 2 full-body strength sessions, 1 sling exercises session, and 1 speed, agility, and quickness session per week.
Features3 sessions per week
Must use App app to view and log training
Program Training
Full Body Prep
A
Complete 2 Rounds of the Following: Banded Pull Through x15 Banded Pass Through x10 Reverse Lunge x5/per leg Bent Over Barbell Only Row x10 Romanian Deadlift Barbell Only x5 Push-Up x5 *Minimal to no rest between rounds.
B1
Bird Dog
2 x 8
B2
Med Ball Overhead Sit-Up
2 x 15
C1
DB Bench Press
3 x 10
C2
1-Arm DB Row
3 x 10
D
DB Goblet Squat
3 x 10
E
Double KB Romanian Deadlift
3 x 8
F
Single Arm OH KB Bulgarian Split Squat
2 x 12
Post Workout Stretching Circuit
G
Perform 2 Rounds of Each Exercise for 30 Seconds Each: Modified Pigeon Thread Needle Calf Stretch Half Kneeling Hamstring Child's Pose Modified Lat Banded Pec
Prep
A
3 Rounds for Completion: Unweighted Hinge Hold x15sec Band Pass-through x10 Band Pull Apart x10 Plank with Knees to Elbows x10/side DB Reverse Lunge to Arnold Press x5/side (5-10lbs)
B1
Bird Dog With Straight Arm Pulldown
2 x 15
B2
Banded Trunk Rotation
2 x 15
C1
Supine Resisted Oblique Crunch w/Iso Hold
2 x 10
C2
Banded Deadbug
2 x 15
D1
Single Arm Hammer DB Bench Press w/Glute Bridge Hold
2 x 10
D2
Standing Teapot
2 x 10
Post Workout Stretch
E
Perform 20-30sec of Each Stretch: Thread Needle Prayer Stretch Prone Shoulder Cobra Modified Pigeon
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
B
Explosive Banded Hip Drill #1
3 x 5
C
Explosive Banded Hip Drill #2
3 x 5
D
Lateral Single Leg Hurdle Drill
5 x 2
E
Single Leg Run Drill
3 x 2
F
Sled Sprint
5 x 20
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
Full Body Prep
A
Complete 2 Rounds of the Following: Standing Arnold Press x10/per arm @5-15lbs Bent Over DB Row x10 @5-15lbs DB Single Leg Romanian Deadlift x5/leg @5-15lbs Plank x20seconds Band Pull Apart x10 1 1/4 Air Squat x5 *Minimal to no rest between rounds.
B1
Single Arm OH DB Reverse Lunge
2 x 5
B2
Russian Twist
2 x 15
C
Alternating KB Press
3 x 8
D1
Russian KB Swing
3 x 12
D2
Chin-Up
3 x 12
E1
Bent Over DB Row
3 x 12
E2
Double KB Front Squat
3 x 8
F
Weighted Box Step Ups
2 x 12
Post Workout Stretching Circuit
G
Perform 2 Rounds of Each Exercise for 30 Seconds Each: Prone Shoulder Thread Needle Modified Pigeon Half Kneeling Hamstring Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
