Start taking your soccer performance to the next level. As a player it's about building your skills on the ball, passing, shooting AS WELL AS the off-ball game moments.
That could be anything from winning a 50/50 challenge or making a run to get behind the back line.
Let's not forget about longevity. Soccer is played in all seasons of the year and that is many practices and games that the body undergoes.
If you want to stay healthy while improving your in game athleticism, this is where you want to be.
For $75, the S3 program will provide you guidance on how to get to a few of the areas mentioned above.
It's a 12-week program designed for beginner athletes getting introduced into the gym or advanced weight lifters looking to be more specific as it pertains to the game of soccer.
If you're a younger athlete or just don't have experience or access to the weight room, scroll to the bottom of this page and purchase the Bodyweight version of the program.
This training regimen helped many players I train today in getting acclimated to the gym, making strides in their performance while being resilient.
Prep
A
Upper Body Prep #1
Inchworms - 10 reps Plank Rotations - 10 reps Floor T Raise - 10 reps Repeat once through. Add extra reps based on how you feel.
Prep
B
Lower Body Prep #1
Squat with Spine Rotation - 10 reps Hamstring Rock - 10 reps Spidermans - 10 reps Groin Rockers - 10 reps Repeat once through. Add extra reps based on how you feel.
Prep
C
Speed Warmup & Technique #1
Open the gate - 10 Yards Close the gate - 10 Yards Forward Pogos - 5 Yards Backward Pogos - 5 Yards Walking Marches - 10 Yards A Skip - 10 Yards High Knees - 10 Yards Butt Kicks - 10 Yards Straight Leg Bounds - 15 Yards Repeat each movement 2x back to back
D
Broad Jumps
@ 1
E
Pro Agility
@ 1
F
Sprint
2 x 10
G
Sprint
1 x 40
H
300 Meter Run
1 x 300
I
Push Up
J
Pull Up
Prep
A
Lower Body Prep #1
Squat with Spine Rotation - 10 per side Squat with Internal Rotation - 10 per side Spidermans - 10 per side Groin Rockers - 10 per side Banded Ankle Dorsiflexion - 10 per side Repeat once through. Add extra reps based on how you feel
B1
Split Squat ISO
2 x 30 @ 2
B2
Glute Bridge
2 x 1 @ 40
B3
Depth Drop
2 x 8 @ 12
C1
Shuffles
2 x 5 @ 30
C2
Sprint to Stop
2 x 5 @ 4
D1
Glute Bridge
2 x 15
D2
Squat Jump
2 x 10
E1
Slider Hamstring Curl
2 x 12
E2
Level 1 SL Squat
2 x 24
F1
Lateral Lunge
2 x 24 @ 6
F2
Skaters
2 x 24
Prep
A
Upper Body Prep #1
Shoulder Dislocates - 15 reps Inchworms - 10 reps Plank Rotations - 10 reps per arm Floor T Raise - 10 reps Repeat once through. Add extra reps based on how you feel.
B
Seated Arm Swings
3 x 1 @ 30
C1
Incline Push Up
2 x 12
C2
Floor Cobras
2 x 12
D1
Plank Toe Touch
2 x 24
D2
Prone Extensions
2 x 12
E
Bear Crawl Hold
2 x 30
Prep
A
Lower Body Prep #1
Squat with Spine Rotation - 10 per side Squat with Internal Rotation - 10 per side Spidermans - 10 per side Groin Rockers - 10 per side Walking Frankenstein - 15 Yards Repeat once through. Add extra reps based on how you feel
B1
Wall Drill Hold
1 x 60
B2
Wall Drill Marches
1 x 30
Speed/Agility
C
Speed Warmup & Technique #1
Walking Marches - 10 Yards Open the gate - 10 Yards Close the gate - 10 Yards Forward Pogos - 5 Yards Backward Pogos - 5 Yards A Skip - 10 Yards High Knees - 10 Yards Butt Kicks - 10 Yards Straight Leg Bounds - 15 Yards Repeat each movement 2x back to back
D1
Cone Hops
2 x 20
D2
Lateral Cone Hops
2 x 20
E
Broad Jumps
2 x 10
F1
RDL w Knee Drive
2 x 24
F2
Reverse Calf Raises
2 x 20
G1
Dead Bugs
2 x 24
G2
Single Leg Balance
2 x 30
CPT & PES Certified - I am the founder & owner of Level Up Athletics & Performance was born, where I committed myself to support athletes in becoming the best versions of themselves physically as well as mentally & emotionally.
Level Up Athletics is a performance and enhancement company that is here to elevate your performance with knowledge that all athletes should have access to. Whether you want to go pro or be a starter on your JV team, it's time to be intentional about off-
Get S3 Bodyweight (Soccer Speed & Strength)