Vici Sport Science

General Fitness, Soccer, Strength & Conditioning
Coach
Nicholas Lew

Recovery and Injury Prevention programs for soccer players ages 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
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
VICI Advanced Soccer A

A

Bulgarian Split Squat

2 x 6

B

Box Jumps

3 x 6

C

Nordic Hamstring Curl

3 x 6

D

Theraband Loop Lateral Band Walks

2 x 8

E

Side Plank with Hip Dips

3 x 10

F

Dumbbell Deadlifts

3 x 8

G

Sprint Variations

1 x 4 @ 20

H

Agility Ladder Drills

2 x 2

I

Standing Quad Stretch

2 x 30

J

Sitting Hamstring Stretch

2 x 30

K

Butterfly Stretch

2 x 0:30

L

Figure 4 Glute Stretch

2 x 30

Monday
VICI Advanced Soccer A

A

Bulgarian Split Squat

2 x 6

B

Box Jumps

3 x 6

C

Nordic Hamstring Curl

3 x 6

D

Theraband Loop Lateral Band Walks

2 x 8

E

Side Plank with Hip Dips

3 x 30

F

Dumbbell Deadlifts

3 x 8

G

Sprint Variations

1 x 4

H

Agility Ladder Drills

2 x 2

I

Standing Quad Stretch

2 x 30

J

Sitting Forward Fold

2 x 30

K

Butterfly Stretch

2 x 0:20

L

Figure 4 Glute Stretch

2 x 30

Tuesday
VICI Advanced Soccer A

A

Bulgarian Split Squat

2 x 6

B

Box Jumps

3 x 6

C

Nordic Hamstring Curl

3 x 6

D

Theraband Loop Lateral Band Walks

2 x 8

E

Side Plank with Hip Dips

3 x 30

F

Dumbbell Deadlifts

3 x 8

G

Sprint Variations

1 x 4

H

Agility Ladder Drills

2 x 2

I

Standing Quad Stretch

2 x 30

J

Sitting Forward Fold

2 x 30

K

Butterfly Stretch

2 x 0:20

L

Figure 4 Glute Stretch

2 x 30

Wednesday
VICI Advanced Soccer A

A

Bulgarian Split Squat

2 x 6

B

Box Jumps

3 x 6

C

Nordic Hamstring Curl

3 x 6

D

Theraband Loop Lateral Band Walks

2 x 8

E

Side Plank with Hip Dips

3 x 30

F

Dumbbell Deadlifts

3 x 8

G

Sprint Variations

1 x 4

H

Agility Ladder Drills

2 x 2

I

Standing Quad Stretch

2 x 30

J

Sitting Forward Fold

2 x 30

K

Butterfly Stretch

2 x 0:20

L

Figure 4 Glute Stretch

2 x 30

Thursday
VICI Advanced Soccer A

A

Bulgarian Split Squat

2 x 6

B

Box Jumps

3 x 6

C

Nordic Hamstring Curl

3 x 6

D

Theraband Loop Lateral Band Walks

2 x 8

E

Side Plank with Hip Dips

3 x 30

F

Dumbbell Deadlifts

3 x 8

G

Sprint Variations

1 x 4

H

Agility Ladder Drills

2 x 2

I

Standing Quad Stretch

2 x 30

J

Sitting Forward Fold

2 x 30

K

Butterfly Stretch

2 x 0:20

L

Figure 4 Glute Stretch

2 x 30

Friday
VICI Advanced Soccer A

A

Bulgarian Split Squat

2 x 6

B

Box Jumps

3 x 6

C

Nordic Hamstring Curl

3 x 6

D

Theraband Loop Lateral Band Walks

2 x 8

E

Side Plank with Hip Dips

3 x 30

F

Dumbbell Deadlifts

3 x 8

G

Sprint Variations

1 x 4

H

Agility Ladder Drills

2 x 2

I

Standing Quad Stretch

2 x 30

J

Sitting Forward Fold

2 x 30

K

Butterfly Stretch

2 x 0:20

L

Figure 4 Glute Stretch

2 x 30

Saturday
VICI Advanced Soccer A

A

Bulgarian Split Squat

2 x 6

B

Box Jumps

3 x 6

C

Nordic Hamstring Curl

3 x 6

D

Theraband Loop Lateral Band Walks

2 x 8

E

Side Plank with Hip Dips

3 x 30

F

Dumbbell Deadlifts

3 x 8

G

Sprint Variations

1 x 4

H

Agility Ladder Drills

2 x 2

I

Standing Quad Stretch

2 x 30

J

Sitting Forward Fold

2 x 30

K

Butterfly Stretch

2 x 0:20

L

Figure 4 Glute Stretch

2 x 30

VICI Advanced Soccer