Vici Sport Science

General Fitness, Soccer, Strength & Conditioning
Coach
Nicholas Lew

Recovery and Injury Prevention programs for soccer players ages 9-13 years who are currently In-Season.

30 minute daily program composed of stretching, mobility, and light strengthening exercises to get back to feeling 100% after games or training, and to prevent injuries.

30 minutes a day to prevent weeks or months away from the field.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
VICI Intermediate Soccer A

A

Theraband Loop Glute Bridges with Hip Clams

3 x 10

B

Side Plank with Banded Clamshell (Dynamic)

3 x 10

C

Theraband Hip Flexor Arc

3 x 10

D

Theraband Resisted Plantarflexion

3 x 10

E

Single Leg Heel Raises

3 x 10

F

Pogos Hops (2 Directions)

2 x 15

G

Standing Quad Stretch

2 x 30

H

Theraband Hamstring Stretch

2 x 20

Monday
VICI Intermediate Soccer A

A

Theraband Loop Glute Bridges with Hip Clams

3 x 10

B

Side Plank with Banded Clamshell (Dynamic)

3 x 10

C

Theraband Hip Flexor Arc

3 x 10

D

Theraband Resisted Plantarflexion

3 x 10

E

Single Leg Heel Raises

3 x 10

F

Pogos Hops (2 Directions)

2 x 15

G

Standing Quad Stretch

2 x 30

H

Theraband Hamstring Stretch

2 x 20

Tuesday
VICI Intermediate Soccer A

A

Theraband Loop Glute Bridges with Hip Clams

3 x 10

B

Side Plank with Banded Clamshell (Dynamic)

3 x 10

C

Theraband Hip Flexor Arc

3 x 10

D

Theraband Resisted Plantarflexion

3 x 10

E

Single Leg Heel Raises

3 x 10

F

Pogos Hops (2 Directions)

2 x 15

G

Standing Quad Stretch

2 x 30

H

Theraband Hamstring Stretch

2 x 20

Wednesday
VICI Intermediate Soccer A

A

Theraband Loop Glute Bridges with Hip Clams

3 x 10

B

Side Plank with Banded Clamshell (Dynamic)

3 x 10

C

Theraband Hip Flexor Arc

3 x 10

D

Theraband Resisted Plantarflexion

3 x 10

E

Single Leg Heel Raises

3 x 10

F

Pogos Hops (2 Directions)

2 x 15

G

Standing Quad Stretch

2 x 30

H

Theraband Hamstring Stretch

2 x 20

Thursday
VICI Intermediate Soccer A

A

Theraband Loop Glute Bridges with Hip Clams

3 x 10

B

Side Plank with Banded Clamshell (Dynamic)

3 x 10

C

Theraband Hip Flexor Arc

3 x 10

D

Theraband Resisted Plantarflexion

3 x 10

E

Single Leg Heel Raises

3 x 10

F

Pogos Hops (2 Directions)

2 x 15

G

Standing Quad Stretch

2 x 30

H

Theraband Hamstring Stretch

2 x 20

Friday
VICI Intermediate Soccer A

A

Theraband Loop Glute Bridges with Hip Clams

3 x 10

B

Side Plank with Banded Clamshell (Dynamic)

3 x 10

C

Theraband Hip Flexor Arc

3 x 10

D

Theraband Resisted Plantarflexion

3 x 10

E

Single Leg Heel Raises

3 x 10

F

Pogos Hops (2 Directions)

2 x 15

G

Standing Quad Stretch

2 x 30

H

Theraband Hamstring Stretch

2 x 20

Saturday
VICI Intermediate Soccer A

A

Theraband Loop Glute Bridges with Hip Clams

3 x 10

B

Side Plank with Banded Clamshell (Dynamic)

3 x 10

C

Theraband Hip Flexor Arc

3 x 10

D

Theraband Resisted Plantarflexion

3 x 10

E

Single Leg Heel Raises

3 x 10

F

Pogos Hops (2 Directions)

2 x 15

G

Standing Quad Stretch

2 x 30

H

Theraband Hamstring Stretch

2 x 20

VICI Intermediate Soccer