Soccer. Workouts. Many of the workouts that we do are derived form these websites:

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1 Soccer Workouts Many of the workouts that we do are derived form these websites: t-routines/full-spectrum-strong-army-rangerworkout-0 ***They post new and challenging workouts daily.*** I urge you to explore and attempt as many as you can.

2 Soccer Work out: -10 x 50 yd sprints, (jog back, 10 second rest) -6 x 30 yd knee ups and heel ups, (jog back, 10 seconds rest) *water 1 minute -6x 30 yd crossovers, (jog, back 10 seconds rest) -3 x 30 yd lunges, *Front / Cross / Wide (jog back, 10 seconds rest) *water 1 minute -4 x 12 count frog leap, (jog back, 10 seconds rest) -4 x 50 yd backwards shuffle, (jog back, 10 seconds rest) -2 x 50 yd backwards sprint, (jog back, 10 seconds rest) *water 1 minute -3 rounds of (w/ ball): *100 happy feet / 70 step ups / 40 scissor steps -Juggle

3 Max Workout 5 sets of 3 building to your max. You must do 3 reps properly to earn your max. **3(for form; light) - 3(build up) - 3 (build up) - 3(build up) 3(max; heavy)** 1) Bench Press (max reps wipers; 25 lbs) 2) Hang Clean w/ split jerk (max reps push press; bar) After completing max set do max reps of low weight exercise. Partner 1: Max Bench Press: Max Hang Clean: Partner 2: Max Bench Press: Max Hang Clean: Max # wipers: Max # push press: Max # wipers: Max # push press:

4 Max Workout 5 sets of 3 building to your max. You must do 3 reps properly to earn your max. **3(form) - 3(build) - 3 (build) - 3(build) 3(max)** 1) Back Squat ) Bench Press ) Deadlift ) Hang Clean ) Overhead Squat

5 Tabata 6 sets each exercise. 20 seconds work / 10 seconds rest. 1) Kupa squats 2) Ab bicycle 3) Jump Lunges 4) Flutter kicks / Hello Dollies 5) Frog leap headers 6) Mountain climbers When complete: -Wall sit competition -Plank competition ***You may interchange any different exercise you wish***

6 The Anderson Workout Pair up building to your max. You must do 3 reps properly to earn your max. Immediately, following your max; designated body weight exercise till muscle failure. **7 (medium)- 5 (add weight)- 3 (near max)** Body weight till muscle failure 1) Front Squat 7-5-3; squats holding 25 lb weight 1) Shoulder press 7-5-3; wipers with 25 lbs weight 1) Deadlift 7-5-3; Kettle bell swings 35 lbs weight or higher Ab workout if time.

7 The Baker Mod Partner up. 25 Minutes as many rounds of: Partner 1: -30 ski jumps over bar -10 Sumo deadlift high pulls (75 lbs min) -20 Ski jumps over bar -10 Sumo deadlift high pulls -10 Ski jumps over bar -10 Sumo deadlift high pulls Parnter 2: -200 jumps ropes then plank up/downs. ***Rotate when Partner 1 is complete***

8 The Baker Partner up. 20 Minutes as many rounds of: Partner 1: -30 log hops -10 Sumo deadlift high pulls -20 Ski jumps -10 Sumo deadlift high pulls -10 Side ways leap frogs -10 Sumo deadlift high pulls Parnter 2: -In and Outs till partner 1 is complete. ***Rotate when Partner 1 is complete***

9 The Debrosky Groups of four. (2 pairs) 25 minutes non-stop. Pair 1 alternate: -10 x Glute ham sit ups -10 x back extensions Pair 2: 4 corners jog x 2 laps -Jog the block; at each corner perform the posted exercise: 1) Squat thrusts x 10 2) Pushups x 10 3) Squat jacks x 10 4) 10 seconds of ab stretch (cobra pose in yoga)

10 The Godsey 8 groups. 8 Stations. 3 rounds. 1 minute workout; 30 seconds rotate: 1) Medicine Ball kicks 2) Jump Lunges 3) GHSU 4) Rest/Hold 5) Kettle Bell swings (25lbs) 6) Plank sprint 7) RDLs (25 lbs) 8) Barbell snatches (35 lbs) If finished early; flutter kick / hello dollie work out. -2 mins -1 mins -30 seconds

11 Equipment needed: *4 cones *4 or 6 olympic 45 lbs bars The Guerra -Two Lines -Place cones roughly 20 steps before and after 2 outdoor tables. -divide & place bars behind beyond 2 nd cone. 20 Minutes as many rounds of: -Lunge to the picnic table. -Jump onto table. -Long jump from table landing softly -Immediately explode into sprint to 2 nd cone -10 overhead squats with olympic 45 lbs bar -Jog to beginning 20 steps 20 steps

12 The Jimerson Partner up. Each athlete must finish all of the following for time: 180 Squats x 100: Leg Raised Crunches x 200: Bridges x 200: Medicine Ball buddy tosses x 100: Real Pushups x 20: lbs squats x 20: Buddy Pullups x 20: Burpees x 20:

13 The Kell 5 sets of 3 building to your max. You must do 3 reps properly to earn your max. **3(form) - 3(build) - 3 (build) - 3(build) 3(max)** Groups of 3 1) Hang Clean When complete 3 rounds of: - hanging knee to elbows x 10 - athletes wall sit for 3 minutes

14 The Krippel Partner up. Each athlete must finish all of the following for time: Squat thrusts x 70: Thigh throws x 70: Box (bench) jumps x 70: lbs wipers x 70: lbs min Kettle bell swings x 70: BONUS ***Slowly do the following till all groups are complete *** 45 lbs front squats x 20: lbs Overhead squats x 20: lbs Back squats x 20:

15 The Marshall 8 groups. 8 Stations. 2 rounds. 1 minute workout; 30 seconds rotate: 1) Wall ball shots w/ medicine ball 2) Abs bicycle 3) Sumo deadlift high pulls 4) Zombie kicks 5) Rest/Hold 6) Glute ham situps 7) Push ups 8) Moutain climbers If finished early; flutter kick / hello dollie work out. -2 mins -1 mins -30 seconds

16 The Olim Pair up. 25 Minutes as many rounds of: Partner 1: -15 deadlifts (65lbs minimum) -30 ski jumps over bar -60 mountain climbers Partner 2: -Recovery jog around block x 2 Partner 1 pushes to finish before Partner 2 is done with laps.

17 The Overstreet Partner up. Each athlete must finish all of the following for time: Jump lunges x 200: Leg Raised Crunches x 200: Flutter Kicks x 200: Hello Dollies x 200: Real Pushups x 20: lbs squats x 20: Buddy Pullups x 20: Burpees x 20:

18 The Valadez Pair up. Someone of relatively equal strength. Pyramid workout. Rounds of Partner 1: -Sumo deadlift high pulls -Hang cleans -Thrusters -Overhead Squats Partner 2: -Side to side in and outs -Hold plank till partner has finished. When complete with entire workout: Practice Glute-ham Situps

19 Ab exercises: Twists start in c-sit position, bring your hands together in front of your chest and twist from left to right. Twists with knee basically the same as the twists but as you turn to the left, lift your left knee, and vice versa on the right. A-frame ab twists start in a c-sit with your hands together over your head. Bring your hands down and to left, then up above your head, down and to the right, back up above your head. Repeat. A-frame with knee basically the same as the ab twists but when you bring your hands down you bring the corresponding knee up and in between the arms. Hold center hold a c-sit position with your hands together in front of your chest. Single leg raises back leg bent, foot on the floor, front leg flat on the ground, palms flat on the floor in front of glutes, c-sit position, with front leg, bring knee in then out, then lift leg up and down. do the same on the other side. Both legs same as above but with both legs at the same time High plank alternating knees start from high plank position (pushup) and alternate between lifting each leg, bringing the knee up toward your shoulder to work your obliques. Start slow and progressively speed up. Low plank alternating knees same as the previous exercise but from a low plank position (basically the low plank obliques from the fit test). Pulse tucks from a low plank position, tuck your hips under 8 times. Switch to a high plank position and do the same motion. Repeat.

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