Soccer Foundations
Ethos Performance Group
SoccerThe Soccer Foundations Program offered by Ethos Performance Group has been meticulously crafted by our team of strength coaches, physical therapists and experts in soccer skills and tactics. This comprehensive science based program has been designed with one goal in mind, to optimize your potential as a soccer athlete.
This program is designed to teach the key fundamentals necessary to improve every aspect of your on-field performance, combining science based speed, stability and mobility training with expert designed soccer drills and skill progressions. You'll learn the key components to maximizing explosive speed and agility while developing and refining technical skills like ball control and movement.
At Ethos Performance we believe that your dedication to soccer and sport practice should be reflected in your training program, our promise is to provide you with the tools necessary to accomplish your goals. Elevate your performance with a program designed specifically for and by soccer athletes. Enhance your speed and agility all while sharpening the skills essential for success on the field. Commit to your development and unlock your full potential as a game changing athlete.
Prep
A
Dynamic Warm Up A
Jog Down and Back x 15yds Knee Hug x15 yds Leg Cradle x15 yds Fwd Lunge+Reach x15yds Lateral Lunge+Reach x 15 yds Hamstring Sweep Toy Soldier Dynamic Toy Soldier High Knees Butt Kicks
Prep
B
A-Series 1
A-March (Hands on Hips) 1x10-20yds A-March+Arm Swing 1x10-20yds A-Skip 1x10-20yds A-Switch 1x10-20yds Power Skip for Height 1x10-20yds Power Skip for Distance 1x10-20yds
C
Up tall and fall starts
4 x 1 @ 10
D
2 Point Stance Sprint
4 x 1 @ 10 lb
E
Wall Run
2 x 6
F
Box Jump
3 x 5
G
4-Way Dead-Bug
2 x 10
A
Outside / Inside Touch
3 x 1:30
B
Tic tocs/Toe Touches
C
Free Dribble Tight Space
3 x 2:00
A
Juggling
1 x 15:00
A
90/90 Pelvic Lifts
2 x 6
B
Knee Hug Rock Back to Toe Reach
2 x 1:00
C
Prone Press Up
2 x 6 @ 3
D
Scorpion Stretch
2 x 6
E
Cat/Camel
2 x 8
F
Half Kneeling Alternating Pelvic Tilt
2 x 6
G
Half Kneeling Hip Flexor Stretch w/ Lateral Bend
2 x 6
H
Half Kneeling Hip Flexor Stretch w/ Rotation
2 x 6
I
Heel Elevated Bridge with Alternating March
3 x 5
J
RFE Oscillating Split Squat
@ 20
K
Elevated Staggered Rhythm Drop Downs
3 x 30
A
Sole Rolls Moving
3 x 1:00
B
Inside foot drag
3 x 1:00
C
COD L Turn
0:30, 0:30, 3:00
D
Free Dribble Tight Space
3 x 2:00
Prep
A
Dynamic Warm Up A
Jog Down and Back x 15yds Knee Hug x15 yds Leg Cradle x15 yds Fwd Lunge+Reach x15yds Lateral Lunge+Reach x 15 yds Hamstring Sweep Toy Soldier Dynamic Toy Soldier High Knees Butt Kicks
Prep
B
A-Series 1
A-March (Hands on Hips) 1x10-20yds A-March+Arm Swing 1x10-20yds A-Skip 1x10-20yds A-Switch 1x10-20yds Power Skip for Height 1x10-20yds Power Skip for Distance 1x10-20yds
C
A-Skip to Sprint
4 x 1 @ 15
D
Lateral Shuffle to Sprint
2 x 2 @ 15
E
Lateral Sprint Start
3 x 2 @ 10
F
Rapid Forwards/Backwards Line hops
@ 0:10
G
Single Leg Lateral Line Hops
@ 0:08
H
Lateral Bound
2 x 5
I
Plank
2 x 0:30
A
Wall touches
6 x 40
A
90/90 Pelvic Lifts
2 x 6
B
Knee Hug Rock Back to Toe Reach
2 x 1:00
C
Prone Press Up
2 x 6 @ 3
D
Scorpion Stretch
2 x 6
E
Cat/Camel
2 x 8
F
Half Kneeling Alternating Pelvic Tilt
2 x 6
G
Half Kneeling Hip Flexor Stretch w/ Lateral Bend
2 x 6
H
Half Kneeling Hip Flexor Stretch w/ Rotation
2 x 6
I
Heel Elevated Bridge with Alternating March
3 x 5
J
RFE Oscillating Split Squat
@ 20
K
Elevated Staggered Rhythm Drop Downs
3 x 30
Prep
A
Dynamic Warm Up A
Jog Down and Back x 15yds Knee Hug x15 yds Leg Cradle x15 yds Fwd Lunge+Reach x15yds Lateral Lunge+Reach x 15 yds Hamstring Sweep Toy Soldier Dynamic Toy Soldier High Knees Butt Kicks
Prep
B
A-Series 1
A-March (Hands on Hips) 1x10-20yds A-March+Arm Swing 1x10-20yds A-Skip 1x10-20yds A-Switch 1x10-20yds Power Skip for Height 1x10-20yds Power Skip for Distance 1x10-20yds
C
A-Skip to Sprint
3 x 1 @ 10
D
2 Point Stance Sprint
3 x 2 @ 15
E
Wall Sprint High Knee ISO
2 x 1 @ 0:08
F
Hurdle Hop to Broad Jump
3 x 3
G
Ipsilateral Deadbug
2 x 10
A
Outside / Inside Touch
3 x 1:30
B
Inside/Outside Touch
3 x 0:45
C
V Roll Single Leg
3 x 1:30
D
Sole Rolls in place
3 x 0:45
E
Free Dribble Tight Space
3 x 2:00
A
Wall touches
6 x 40
B
Juggling
1 x 15:00
A
Assisted Elevated Ankle Mobilization
2 x 8
B
Top Down Squat Progression
2 x 5
C
Assisted Mid Range Squat with Heel Raise Iso Hold
3 x 20
D
Slow Tempo RFESS w/ mid/end range Iso Hold
3 x 6
Wayne Gray, CSCS
Owner/Director of Sports Performance at Ethos Performance Group - Strength and Conditioning Specialist - Speed Development and Sport Performance
Dr. Tim Swenson PT, DPT, OCS
Owner/Director of Sports Medicine at Ethos Performance Group - Doctor of Physical Therapy - Board Certified Orthopedic Clinical Specialist
Soccer Experts, USSF A License
John Barata is a US Soccer Coach Educator and USC Master Coach. Kyle Quadros is a US licensed youth soccer coach and school administrator with a M.Ed. Collectively they have 45 years specializing in coaching, youth development, and how to maximize a player's full potential.
Our proven training system is meticulously crafted to ensure every set and every rep is helping you to achieve your goals. Train smarter, play harder and take your soccer skills to the next level. .
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Soccer Foundations
Soccer Foundations
Soccer Foundations
