HPS ( High - Performance Soccer) is a 2 month length program that will prepare you to the competitive soccer season (high school, college , and semi professional). The first 6 weeks focus on Off Season and creates a solid base in Strength and Power. The last 2 weeks focus on Pre - Season and become more sport specific, maintaining a solid base in Power and enhancing conditioning.
If you are a soccer player you should not train using only your body weight. You must work on your strength and power with general and specific exercises using free weights
Main objective/goal of this program is to play with high intensity the 90 minutes.
The program includes:
-General and specific Warm- up before each session
-Strength/Power workout sessions
-Plyometrics and agility sessions
-Conditioning (AEROBIC) sessions
-Recovery, flexibility, and mobility sessions
5-7 sessions per week. Most of the days there is a session to be completed (endurance, strength, power, or recovery). Some days we will work only on stretching and active resting to enhance the recovery process
A1
Ankle mobility
1 x 10
A2
Fire Hydrant
1 x 10
A3
thoracic Mobility
1 x 8
A4
Bird Dog
1 x 8
A5
Banded good morning
1 x 10
A6
Banded chest Press
1 x 10
A7
Scap Push-Up
1 x 10
A
Back Squat
3 x 10 @ 60 %
B
DB Bench Press
3 x 10
C
RDL
3 x 10 @ 60 %
D
Pull-Up
3 x 8
E1
High Plank Drag
2 x 10
E2
V-Ups
2 x 10
A
A Run
1 x 5:00
B1
Kneeling Hip Flexor Stretch
B2
Knee Hug
2 x 10
B3
Supine Leg Swing
2 x 10
B4
Walking Side Lunge (w/ hip rotation)
2 x 10
B5
Mini Hops
2 x 0:20
A
Side Shuffles into a Sprint
6 x 20
B
Quick Step to Sprint
10 x 10
C
5-10-5 Sprints
D
Light Jog
1 x 5:00
A1
Ankle mobility
1 x 10
A2
Fire Hydrant
1 x 10
A3
thoracic Mobility
1 x 8
A4
Bird Dog
1 x 8
A5
Banded good morning
1 x 10
A6
Banded chest Press
1 x 10
A7
Scap Push-Up
1 x 10
A
Power Clean
4 x 5 @ 70 %
B
DB Push Press
3 x 6
C
Single Leg Explosive Side Step Up
3 x 6
D
Bear Renegade Row
3 x 8
E
Landmine Anti-Rotation
2 x 10
F
Sprinter Sit-Ups
2 x 16
A1
Pigeon Stretch
2 x 0:15
A2
Kneeling Hip Flexor Stretch
2 x 0:15
A3
Quad Stretch
2 x 0:15
A4
Hamstring Rope Stretch
A1
Ankle mobility
1 x 10
A2
Fire Hydrant
1 x 10
A3
thoracic Mobility
1 x 8
A4
Bird Dog
1 x 8
A5
Banded good morning
1 x 10
A6
Banded chest Press
1 x 10
A7
Scap Push-Up
1 x 10
A
Front Squat
3 x 10 @ 60 %
B
Incline DB Bench Press
3 x 10 @ 60 %
C
Single Leg RDL
3 x 8
D
DB Renegade Row
3 x 8
E
DB Farmer's Walk
3 x 20
F
Dead Bug
3 x 8
A
A Run
1 x 5:00
B1
Kneeling Hip Flexor Stretch
B2
Knee Hug
2 x 10
B3
Supine Leg Swing
2 x 10
B4
Walking Side Lunge (w/ hip rotation)
2 x 10
B5
Mini Hops
2 x 0:20
A
Sideline Sprint
8 x 90 @ 0:30
A1
Pigeon Stretch
2 x 0:15
A2
Kneeling Hip Flexor Stretch
2 x 0:15
A3
Quad Stretch
2 x 0:15
A4
Hamstring Rope Stretch
B.s in Exercise Science, Personal Trainer, experience with soccer and Track and Field athletes. Former college soccer player (NCAA and NAIA), naturally from Brazil
Former college soccer player
Verified Athlete"Well developed, intense training, perfect choice for athletes! The App is an innovation and easy to use it."
Senior college soccer athlete
Verified Athlete"The program helped me before my season! I was always in doubt how to train during summer breaks and this program took care of it!"