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Soccer

Soccer Exercises

Sports Training Programs by the Pro

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Soccer Hurdle Agility

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Hurdles Exercise Description– Set up 3 low hurdles to either side of your starting position – Start passing the ball with a partner back and forth – On your partners […]

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Soccer Agility Square with pass and sprint

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Ball 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 Weave

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up 4 markers in a row 1m apart – Player weaves in and out of markers with ball, pass to partner and accelerates over the specified distance, […]

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Russian March

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description– Lift your legs high as you walk forward, keeping your legs straight – Focus on contacting the ground with the […]

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Soccer Pro Agility Sprint

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up 4 markers 5m apart – The player starts on the middle marker – Player passes, volleys or heads the ball back and forth – When the […]

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Romanian Deadlifts

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Hamstrings, Lower Back Equipment: Barbell Exercise Description – Put a barbell in front of you on the ground and grab it using a pronated (palms […]

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Reverse Hypers

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Lower Back, Abs Equipment: Bench Exercise Description – Start lying on a bench on your chest, with your hips over end of bench and knees […]

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Pull Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Upper Back Equipment: Nil Exercise Description – Grab the chin up bar with the palms of your hands facing forward (reverse grip) – You’ll want […]

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Power Cleans

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – As with the deadlift, take a grip just outside the legs – Lower your hips with […]

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Overhead Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Start out by having a barbell in front of you on the floor – Once you are positioned, […]

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