SoccerSoccer Exercises | Pro Training Programs
Soccer

Soccer Exercises

Sports Training Programs by the Pro

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Weighted Russian Twists

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie down on the floor with your legs bent at the knees – Elevate your upper body so that it creates […]

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Weighted Sit Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent […]

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3 Cone Drill

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers in a 5m x 5m ‘L’ configuration (forwards and to the right) – Starting from a […]

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Shuttle Sprints

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Anaerobic Conditioning, Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out 2 or more markers at the prescribed distance – Starting at the first marker, run out […]

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Seated Running Arm Action

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Shoulder Equipment: Nil Exercise Description– Sitting upright on the ground with both legs stretched out in front of you, drive your arms forwards and backwards […]

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Soccer Agility Poles Drill

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Hurdles, Agility Poles Exercise Description– Set up 4 low hurdles or cones 0.5m apart in a straight line – Place 2 agility poles 5m out and 5m to either side of […]

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Seated Box Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description– Position a box a couple feet to the side of a bench – Seat yourself on the bench […]

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Soccer Agility Square and Sprint

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers in a 5m square – Each corner of the square has a different coloured cone – Upon partner calling a colour the player sprints […]

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Soccer Agility Shuffle

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– From start line, have a marker at 5m – At the start line with your back to the marker, volley and header a ball back and forth with […]

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Scorpions

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Flexibility, Core Muscle Group: Abs, Lower Back Equipment: Nil Exercise Description– Lay on your stomach with your arms straight out to your sides and your feet together – Lift […]

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