STACK Summer Training Guide: Soccer

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Inspired by: Dawn Scott, USWNT Fitness Coach

Program Goals

Based on exercises performed by the U.S. Women's National Soccer Team, the program includes many movements aimed at improving explosion and balance, attributes that make soccer players more productive during matches. By incorporating single-arm and singleleg exercises, you should have more stability when challenging opponents for possession of the ball. When you train on one leg, you'll be better at drawing power from awkward positions, and you'll keep your balance better when dribbling, passing or setting up a strike.

Many of the exercises closely mimic soccer skills, such as jumping, kicking a ball or changing directions. As you improve in these movement patterns and become more athletic, you should see corresponding results on the pitch. The program focuses heavily on Olympic lifting, since it recruits multiple muscle groups with triple extension of the hips, knees and ankles. As you generate power off the ground, you should be able to run faster on breakaways and jump higher on headers. You should also improve at muscling opponents away from loose balls. Finally, the stronger you are, the harder you'll be able to strike the ball, which should lead to more goals.

Download the complete summer soccer workout from theĀ STACK Performance Center.

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