Sample Training Day- Soccer

This is an example of a typical practice we would have for our Eugene Metro Fútbol Club athletes. This program is tailored to the soccer players to make them more explosive and allow them to accelerate and decelerate in all directions while also developing strength in the lower extremely to increase tissue resilience and prevent injury. Programming and practices change based on the sport and the desired outcomes of the coaches and athletes.

A) Dynamic Warm Up

B) Plyometrics and Rate of Force Development

  • 5 Sets of 1 Depth Jump

  • 5 Sets of 1 Lateral Hop to Box Jump per leg

  • 5 Sets of 2 Box Jump to Single Foot Land

C) Hip and Glute Warm Up

  • 3 Rounds of

    • 1 Length Forward Walk

    • 1 Length Backwards Walk

    • 1 Length Lateral Walk/Side

    • 10 Standing Hip Abductions

D) Strength and Power

  • Deadlift

    • 5 Sets of 2 with 2 Max Effort Broad Jumps after each set

E) Core and Accessories

  • 3 Rounds of:

    • 12 Alt. Deadbugs

    • 20s Copenhagen Side Plank

    • 10 Push Ups