Program by Nick Downing, head strength coach for the New England Revolution.
What Matters Now
With four weeks left in your summer, you need to add muscle, improve your mobility and make sure you’re at peak fitness. You also need to add general strength and core stability—then covert it into explosive power on the field.
What This Program Will Do for You
The goal is to get the most benefit from the least amount of work—indeed, the workouts are short (about 35 minutes), but intense in terms of your effort.
You will use your max speed, so the exercises are designed to increase your power and strength to support your skills. One huge area of focus is single-leg power, which in turn will improve your acceleration and skills like kicking and passing.
Key Tips for Success
Perform each rep explosively, which will better translate to on-field performance. To do this, perform each exercise with a 3-second lowering phase, then explode out of it.
Check out the full 2014 Summer Training Guide.
Featured Soccer Exercises
Physioball Dead Bug: Holding the physioball strengthens your deep core muscles and improves your overall power.
Rear-Foot-Elevated Split-Jump: Increases power in both legs—an essential trait for soccer players since they’re often on one leg.
Nordic Hamstring Lowering: Slowly lowering your body to the ground increases hamstring strength so you can absorb and handle stress.
STACK Soccer Summer Training Guide
More Soccer Exercises
Physioball Dead Bugs
Lie on your back and hold a physioball above your torso with your hands and knees. Simultaneously extend your right arm and left leg. Return your arm and leg to the physioball, then perform with your other arm and leg. Continue in an alternating fashion.
Low-High Cable Chops
Position the cable at the lowest position with a handle attachment. Assume a quarter-squat stance with the cable next to your foot. Keeping your chest up and back flat, grasp the handle with both hands. With your arms straight, rotate your hips and explode upward to pull cable diagonally up and across your body. Lower the cable with control to the start position.
Blind Half-Kneeling Oscillation
Kneel on the ground with your arms out to your sides and close your eyes. Have a partner randomly tap each arm in different directions. Keeping your core tight, resist any motion.
Hold a mini band with both hand and wrap it around your back. Perform Push-Ups.
Single-Leg Chain Bucks
With chains draped across your hips, explosively perform a Single-Leg Glute Bridge.
Using a moderately heavy weight, explosively perform Dumbbell Bent-Over Rows in an alternating fashion.
Mini-Band Box Walk
Loop a mini band around your ankles. Step forward, to the right, backward and to the left to form a box.
3-Way Speed Physioball Activation
Assume a plank position with your elbows on a physioball. Roll the ball forward slightly by pushing your arms forward, and return it to the starting position. Repeat to the left and to the right.