NextLevelSC
SoccerTwo days each week of performance training to supplement your skill work. One recovery day included you can do any day(s) of the week! Each workout includes a warmup focusing on flexibility and body weight strength, a dynamic portion that includes plyometrics for quickness and explosiveness, a portion for speed or agility, full body strength training, and metabolic conditioning. Workouts take between 45-75 minutes.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
B
Body Weight Warmup A
1 x 2:00
C
Change of Direction Specific Dynamic Warmup
1 x 5:00
D1
1/2 Kneel Lateral Leap
3 x 3
D2
Broad Jump/ Reset
3 x 3
D3
Agility Ladder 45 Hop and Stick
3 x 2
E
5.10.5 Pro Agility
2 x 2
F1
:05 Eccentric Goblet Reverse Lunge
3 x 3
F2
Alt Incline DB Bench/ Rest at Bottom
3 x 8
G1
Alternating Chest Supported DB Row/ Iso Hold
3 x 8
G2
Stability Ball Eccentric Leg Curl
3 x 5
H1
Suitcase Carry Figure 8s
3 x 3
H2
Dead Bug with Bracing
3 x 8
H3
Elevated Top Leg Side Plank Hip Lifts
3 x 8
H4
90-90 Plank MB Swaps
3 x 8
I
90-90 Breathing
1 x 10
A
Next Level Warm Up
1 x 15:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
Dead Hang
1 x 0:30
F2
RFE Hip Flexor Stretch
1 x 0:30
F3
Elevated 90/90 Hip Mobility
1 x 0:30
F4
1 Leg Downward Dog
1 x 0:30
F5
Seated Straight Leg Groin Stretch
1 x 0:30
A
Body Weight
B
Body Weight Warmup B
1 x 2:00
C
Go Day Prep: Dynamic
1 x 10:00
D
20-Yard Dash
1 x 3
E1
:05 Eccentric BB RDL
3 x 3
E2
1/2 Kneel Bottoms Up KB Press
3 x 5
F1
:05 Eccentric Feet Elevated Inverted Row
3 x 5
F2
Counterweight Single Leg Squat To Bench
3 x 5 @ 10 lb
G
Rogue Echo Bike Intervals
1 x 5 @ 1:00
H
90-90 Breathing
1 x 10
