Vici Sport Science
General Fitness, Soccer, Strength & ConditioningRecovery 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.
1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
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
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
