Soccer Pre-Season Program

Imad Shaker

Soccer
Coach
Imad Shaker

This program is designed for intermediate to advanced level athletes looking to transfer their physical strength to Power & Speed!

This program is best implemented in the pre-season, but can also be RE-USED throughout the in-season.

Features
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Programming 7 days per week
Daily strength, speed, conditioning, and recovery sessions implemented
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Exercise/workout descriptions to help maximize training intent
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Delivered through TrainHeroic
Track your progress, see results! All through the app.
Equipment
Required
Good Attitude // Intent // Compliance!
Recommended
Barbell // Dumbbell // Medicine Ball // Resistance Bands // Mini
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Sample Week
Week 1 of 5-week program
Sunday
Hip Extension Focused Power/Strength

A

Dynamic Warm-up

1 x 8:00

B1

90/90 External to Internal Hip Rotation

3 x 6

B2

Lateral Mini-Band Side Steps (ankles)

3 x 10 @ 6

C1

Block Deadlifts

4 x 4

C2

Hang High-Pull

4 x 6

C3

Banded KB Swings

4 x 6

D1

Goblet Step Up

3 x 8

D2

Goblet Step Up

3 x 8

D3

DB Bench Press

3 x 8

E

Assault Bike

4 x 1:00 @ 2:00

F1

Weighted Plank Hold

4 x 30

F2

Half Kneeling Pallof Hold (closed hip)

4 x 30

Monday
Aerobic Conditioning (If NO Soccer training)

A

Dynamic Warm-up

1 x 8:00

B

Run

6 x 2:00 @ 2:00

C1

Quad Stretch

1 x 30

C2

Foot Elevated Hamstring Stretch

1 x 30

C3

Butterfly Stretch

1 x 30

C4

Pigeon Stretch

1 x 30

C5

Pigeon Stretch

1 x 30

C6

Downward Facing Dog Stretch

1 x 30

Tuesday
Knee Extension Focused Power/Strength

A

Dynamic Warm-up

1 x 8:00

B1

Tall Kneeling Hip CARS

3 x 3

B2

Supine Alternating Mini Band Hip Flexion

3 x 10 @ 6

C1

Barbell Half Squats

4 x 4

C2

Goblet Seated Squat Jump

4 x 6

C3

Pogos - Hands on Hips (for height)

4 x 6

D1

DBs SL RDL

3 x 8

D2

DBs SL RDL

3 x 8

D3

Pull-up

3 x 8

E1

Weighted Crunches

4 x 8

E2

V-Sit Knee Tucks

4 x 8

F1

Downward Facing Dog Stretch

1 x 30

F2

Butterfly Stretch

1 x 30

F3

Foot Elevated Hamstring Stretch

1 x 30

F4

Quad Stretch

1 x 30

F5

Pigeon Stretch

1 x 30

F6

Pigeon Stretch

1 x 30

Wednesday
Horizontal & Vertical Press Focused Power/Strength

A

Dynamic Warm-up

1 x 8:00

B1

Prone Angels

3 x 6 @ 5

B2

Bent Over Alternating DB Y's & T's

3 x 10 @ 6

C1

Barbell Bench Press

4 x 4

C2

Supine Med Ball Chest Toss

4 x 6

C3

Seated Alternating DB OHP

4 x 10

D1

Single Arm Gorilla Row

3 x 8

D2

Single Arm Gorilla Row

3 x 8

D3

Goblet Lateral Lunge Shift

3 x 8

E

Assault Bike

8 x 20 @ 20, 20, 20, 120, 20, 20, 20, 120

F1

High Plank DB Drag Throughs

4 x 10

F2

Side Plank

4 x 60

Thursday
Speed/Change of Direction

A

Dynamic Warm-up

1 x 10:00

B

Sprint

2, 2, 2, 2, 3 @ 5, 10, 15, 20, 30

C

Sprint COD - 45 Degree Angle Sprints - Version 1

1 x 6 @ 10

D

Sprint COD - Sprint to Side Shuffle - Version 1

1 x 6 @ 10

Friday
Aerobic Conditioning (If NO Soccer training)

A

Dynamic Warm-up

1 x 8:00

B

Run

6 x 2:00 @ 2:00

C1

Quad Stretch

1 x 30

C2

Foot Elevated Hamstring Stretch

1 x 30

C3

Butterfly Stretch

1 x 30

C4

Pigeon Stretch

1 x 30

C5

Pigeon Stretch

1 x 30

C6

Downward Facing Dog Stretch

1 x 30

Saturday
Aerobic Base

A

Dynamic Warm-up

1 x 5:00

B

Spin Bike

1 x 30:00

C1

Quad Stretch

1 x 30

C2

Foot Elevated Hamstring Stretch

1 x 30

C3

Butterfly Stretch

1 x 30

C4

Pigeon Stretch

1 x 30

C5

Pigeon Stretch

1 x 30

C6

Downward Facing Dog Stretch

1 x 30

C7

Childs Pose with Lat Stretch

1 x 30

C8

Childs Pose with Lat Stretch

1 x 30

C9

Seated Chest Stretch

1 x 30

Coach
coach-avatar Imad Shaker

CSCS, R.Kin, BSc Kinesiology, Dip Fitness & Health - Imad is a high performance strength & conditioning coach with 5+ years of experience training youth, varsity and collegiate level athletes. His athletic roots come from playing competitive soccer to more recently, powerlifting.

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You've all heard it before... hard work beats talent when talent fails to work hard. Improving your performance begins with the right plan set up at the right time.

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Soccer Pre-Season Program