Design Yourself Strong Sports Performance
Soccer6 sessions per week
Must use App app to view and log training
Program Training
A1
Adductor Rock
1 x 8
A2
All Fours Rocking
1 x 8
A3
90 90 Hip Stretch
1 x 8
A4
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 6
A5
Toe Touch Squat w/ OH Reach
1 x 8
A6
Lateral Lunge to Rotational Lunge
1 x 5
A7
Single Leg Reach
1 x 8
A8
Scoops
1 x 8
A9
Push-Up
1 x 10
A10
Single leg glute bridge with iso hip flexion
1 x 8
A11
Low Pogo + High Pogo
2 x 10
A12
Lateral Line Hops
2 x 10
B1
RFE Jumps
3 x 6
B2
Tall Kneel Med Ball Chest Pass
3 x 8
B3
Plank on Physio Ball
3 x 0:45
C1
Dumbbell Squat Jumps
3 x 6
C2
KB Russian Twist
3 x 8
C3
Standing Tibalis Raise
3 x 12
D1
Front Squat
4 x 8
D2
Inverted Row
3 x 8
D3
Oblique Hold On Bench
3 x 0:30
E1
Kickstand Kettlebell RDLs
3 x 8
E2
Single Arm DB Incline Press
E3
Assisted Reverse Nordics
A1
Adductor Rock
1 x 8
A2
All Fours Rocking
1 x 8
A3
90 90 Hip Stretch
1 x 8
A4
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 6
A5
Toe Touch Squat w/ OH Reach
1 x 8
A6
Lateral Lunge to Rotational Lunge
1 x 5
A7
Single Leg Reach
1 x 8
A8
Scoops
1 x 8
A9
Push-Up
1 x 10
A10
Single leg glute bridge with iso hip flexion
1 x 8
A11
Low Pogo + High Pogo
2 x 10
A12
Lateral Line Hops
2 x 10
A13
Leg Swings
1 x 10
B1
A March
2 x 30
B2
A-Skip
2 x 30
B3
Power Skip
2 x 30
C1
High Knees With Forward Travel
2 x 30
C2
Running Bounds
2 x 30
D
Half Kneeling Starts
1 x 6 @ 15
E
Push Up Starts
1 x 6 @ 15
F
Max Effort Half Field Sprint
1 x 5
G1
Shin Box to Get Up
1 x 8
G2
Toe Touch to Squat with Rotation
1 x 8
G3
Posterior Hip Mobilization
1 x 5 @ 8
G4
Dynamic Roll Up
1 x 12
G5
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 8
G6
Push Up Position Ankle Rocks
1 x 8
A1
Adductor Rock
1 x 8
A2
All Fours Rocking
1 x 8
A3
90 90 Hip Stretch
1 x 8
A4
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 6
A5
Toe Touch Squat w/ OH Reach
1 x 8
A6
Lateral Lunge to Rotational Lunge
1 x 5
A7
Single Leg Reach
1 x 8
A8
Scoops
1 x 8
A9
Push-Up
1 x 10
A10
Single leg glute bridge with iso hip flexion
1 x 8
A11
Low Pogo + High Pogo
2 x 10
A12
Lateral Line Hops
2 x 10
B1
Standing overhead Med ball throws
3 x 8
B2
Broad Jump
3 x 8
C1
Kettlebell Swings
3 x 10
C2
Seated Hip Flexor Liftoffs
3 x 6
D1
TrapBar Deadlift
8, 6, 6, 6 @ 75, 80, 80, 85
D2
Push-Up
3 x 10
D3
Physioball Deadbug
3 x 8
E1
DB Rear Foot Elevated Split Squat
3 x 8
E2
Chin-Up
3 x 8
E3
Bear Position Pull Thrus
F1
Bank TKE
3 x 12
F2
Hamstring Walkouts
3 x 8
A1
Adductor Rock
1 x 8
A2
All Fours Rocking
1 x 8
A3
90 90 Hip Stretch
1 x 8
A4
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 6
A5
Toe Touch Squat w/ OH Reach
1 x 8
A6
Lateral Lunge to Rotational Lunge
1 x 5
A7
Single Leg Reach
1 x 8
A8
Scoops
1 x 8
A9
Push-Up
1 x 10
A10
Single leg glute bridge with iso hip flexion
1 x 8
A11
Low Pogo + High Pogo
2 x 10
A12
Lateral Line Hops
2 x 10
A13
Leg Swings
1 x 10
B1
A March
2 x 30
B2
A-Skip
2 x 30
B3
Power Skip
2 x 30
B4
Lateral A Skip
2 x 30
C1
Straight Leg Bounds
2 x 30
C2
Running Bounds
2 x 30
D
5 10 5 Drill
1 x 6 @ 9
E
Diagonal Sprint Across Half Field
2 x 3
F1
Shin Box to Get Up
1 x 8
F2
Toe Touch to Squat with Rotation
1 x 8
F3
Posterior Hip Mobilization
1 x 5 @ 8
F4
Dynamic Roll Up
1 x 12
F5
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 8
F6
Push Up Position Ankle Rocks
1 x 8
A1
Adductor Rock
1 x 8
A2
All Fours Rocking
1 x 8
A3
90 90 Hip Stretch
1 x 8
A4
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 6
A5
Toe Touch Squat w/ OH Reach
1 x 8
A6
Lateral Lunge to Rotational Lunge
1 x 5
A7
Single Leg Reach
1 x 8
A8
Scoops
1 x 8
A9
Push-Up
1 x 10
A10
Single leg glute bridge with iso hip flexion
1 x 8
A11
Low Pogo + High Pogo
2 x 10
A12
Lateral Line Hops
2 x 10
B1
Medial/Lateral Hurdle hops with stick
3 x 6
B2
Horizontal Band Chop
3 x 8
B3
Single Leg Lateral Plate Hops
3 x 5
C1
SA DB Snatch
3 x 5
C2
Half Kneel Hip Cars against rack
3 x 6
C3
adductor Plate pull
3 x 6
D1
Front Rack DB Step-Ups
4 x 8
D2
Eccentric DB Bench Press
D3
Straight Leg Sit Ups
4 x 6
E1
Rotational Lunge
3 x 8
E2
Marching Farmers Carries
3 x 60
E3
Hand Supported Bent Over Row
3 x 8
F
1-mile Run
A1
Adductor Rock
1 x 8
A2
All Fours Rocking
1 x 8
A3
90 90 Hip Stretch
1 x 8
A4
Spiderman Stretch with groin stretch, thoracic rotation, and hip lift
1 x 6
A5
Toe Touch Squat w/ OH Reach
1 x 8
A6
Lateral Lunge to Rotational Lunge
1 x 5
A7
Single Leg Reach
1 x 8
A8
Scoops
1 x 8
A9
Push-Up
1 x 10
A10
Single leg glute bridge with iso hip flexion
1 x 8
A11
Low Pogo + High Pogo
2 x 10
A12
Lateral Line Hops
2 x 10
B1
Hip Switch Crossover Step
3 x 8
B2
Hip Switch Side Shuffle
3 x 8
B3
Hip IR Lift off holds
2 x 5 @ 5
C1
BB Hip Thrust
8, 6, 6, 6
C2
Chest-Supported DB Row
3 x 8
C3
Reverse Crunch
3 x 10
D1
Single Leg Squat to bench
3 x 8
D2
Cable Lateral Raise
3 x 8
E1
single leg calf raise with weight
3 x 15
E2
Copenhagen Plank
3 x 20
F
Low CNS Full Field Tempo Runs
2 x 2
