Phase 1: Soccer Strength

Today’s homework consists of 4 exercise patterns.

  1. Single Legged RDL
  2. Reach Back Lunge
  3. Split Squat
  4. Core Marching

These patterns set you up for success in our strength program, as well as our agility and skill programs. We have shown several variations of each exercise, and we suggest that you start with the pause variation and progress to the rhythmic variation. In Phase 2 we will progress these into quicker more dynamic movements, so please focus on controlling these patterns before moving on.

Exercise 1: Single Legged RDL

  • BW RDL (pause)1-2 sets of 6-8 each leg
  • BW RDL (rhythmic)1-2 sets of 8-10 each leg 

Exercise 2: Lunge

  • Reach Back Lunge (pause)1 set of 8 each leg
  • Reach Back Lunge (rhythmic) 1-2 sets of 8-10 each leg

Exercise 3: Split Squat

  • Split Squat (drop stick)1 set of 6-8 each leg
  • Split Squat (rhythmic)2 sets of 8-10 each leg

Exercise 4: Core Marching

  • Core March (alternate legs)1-2 sets of 20 reps
  • Core March (both legs)1-2 sets of 15 reps
  • Core March (arms & legs)1-2 sets of 10 reps
  • Core March (dead bug) 1-2 sets of 10 reps