Soccer Performance
Mike Boyle Strength and Conditioning
Soccer, Speed, Plyometrics, Field Sports, Functional Training, Youth SportsOur Soccer Performance Group features a 4-day, complete performance conditioning program designed to take your game to the next level. This comprehensive program covers all you need to improve your speed and explosive power, helping you dominate the field.
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea Try to spend :30 in each area
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 1 Leg Hip Lift x3ea Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea
Prep
D
Movement: Squat Matrix
MiniBand/Bodyweight Squat x5 Split Squat x5ea Reaching Lateral Squat x5ea Reaching SLDL x5ea
E1
DB snatch
3 x 5
E2
Front Plank
3 x 15
E3
Wall Quad Stretch
3 x 20
F1
Goblet Split Squat
3 x 8
F2
DB Row
3 x 8
F3
Push Up
3 x 8
G1
1 DB SLDL
2 x 8
G2
Eccentric Slideboard Leg Curl
2 x 8
G3
Lying Band Hip Flexion
2 x 8
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
Speed/Agility
D
Jump/Sprint Phase 1 Day 1 (In-Home)
- Sprint is a warm-up - Use a line or tape on ground instead of hurdle 2 rounds: Squat Jump x5 Medial/Lateral Line Hop x3ea 2pt Stance Sprint x10yd
E
Timed 10yd Sprint
1 x 2 @ 10
F
Tempo Run
1 x 8 @ 15
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea Try to spend :30 in each area
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 1 Leg Hip Lift x3ea Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea
Prep
D
Movement: Squat Matrix
MiniBand/Bodyweight Squat x5 Split Squat x5ea Reaching Lateral Squat x5ea Reaching SLDL x5ea
E1
DB Jump
3 x 5
E2
Side plank
3 x 15
E3
Hip Rotator Stretch
3 x 20
F1
Skater Squat
3 x 6
F2
Half Kneel 1 Arm OH Press
3 x 8
F3
1 Leg Hip Lift
3 x 8
G1
DB Row
2 x 8
G2
Goblet Lateral Squat
2 x 8
G3
Adductor Squeeze Hold
2 x 3 @ 5
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
Speed/Agility
D
Jump/Sprint Phase 1 Day 2 (In-Home)
- Sprint is a warm-up - Use a line or tape on ground instead of hurdle 2 rounds: Lateral Bound w/ stick x5ea Linear Line Hop x5ea 2pt Stance Sprint x10yd
E
Timed 10yd Sprint
1 x 2 @ 10
F
Bike Sprint
1 x 6 @ 15
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea Try to spend :30 in each area
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 1 Leg Hip Lift x3ea Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea
Prep
D
Movement: Squat Matrix
MiniBand/Bodyweight Squat x5 Split Squat x5ea Reaching Lateral Squat x5ea Reaching SLDL x5ea
E1
DB snatch
3 x 5
E2
Front Plank
3 x 15
E3
Half Kneeling Adductor Rock
3 x 5
F1
1 Arm DB Floor Press
3 x 8
F2
Goblet squat
3 x 8
F3
DB Row
3 x 8
G1
Goblet Split Squat
2 x 8
G2
Seated Hip Flexion
2 x 1 @ 10
G3
1 DB SLDL
2 x 8
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
Speed/Agility
D
Jump/Sprint Phase 1 Day 1 (In-Home)
- Sprint is a warm-up - Use a line or tape on ground instead of hurdle 2 rounds: Squat Jump x5 Medial/Lateral Line Hop x3ea 2pt Stance Sprint x10yd
E
Timed 10yd Sprint
1 x 2 @ 10
F
Tempo Run
1 x 8 @ 15
Mike Boyle
Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, and Functional Training. Prior to co-founding MBSC in 1996, Mike served as the Head Strength & Conditioning Coach at Boston University for 15 years. He also served as the Strength & Conditioning Coach for the Boston Bruins, the US Women’s Olympic Ice Hockey Team, and the World Champion Boston Red Sox in 2013
Ken Whittier
Ken currently works for the Boston Bruins as a strength & conditioning coach. Prior to working with Bruins, he worked at MBSC for 6 years, running the Internship program, traveling the world to teach the CFSC course, and overseeing the adult & athlete programs. Alongside Mike, Ken ran the summer pro-athlete group for four years which eventually opened the door to working in the NHL for the Bruins.
Steve Bigelow
Steve has worked for MBSC for 6 over years. In that time, he has coached all types of clients ranging from professional athletes to middle-school kids. Stephen is also an integral part of our Certification Program (CFSC). He has traveled all over the world teaching other trainers, and serves as MBSC's Director of Program Design for Athlete and Adult clients.
Mike Boyle Strength & Conditioning is consistently ranked among the best gyms in the world. Take your game to the next level and come see why countless sports legends choose to train with MBSC.
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Daniel Sturridge
Liverpool Football Club
Verified Athlete""Can't thank this guy enough - Mike Boyle. The best coach in the US.""
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Soccer Performance
Soccer Performance
Soccer Performance
