SoccerSoccer Exercises | Pro Training Programs
Soccer

Soccer Exercises

Sports Training Programs by the Pro

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Face Pulls

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder Equipment: Nil Exercise Description – Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating […]

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Elbow Boxing

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Shoulder Equipment: Nil Exercise Description – Standing upright with a partner behind you, drive your elbows backwards, as if you were boxing with your elbows […]

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Dumbbell Shoulder Press

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder Equipment: Dumbbell Exercise Description – While holding a dumbbell in each hand, sit on a bench with a back support – Place the dumbbells […]

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Dumbbell Internal and External Shoulder

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Functional Development Muscle Group: Shoulder Equipment: Dumbbell Exercise Description – Start lying on your back with your knees bent and your arms out to the sides at shoulder height […]

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Power Sprints

Sport: Touch Football Focus: Acceleration, Speed, Agility Muscle Group: Running Equipment: Markers, 0.5m box Exercise Description – Set up 2 markers the specified distance apart, in a straight line – Position the 0.5 metre box/platform at the first marker – […]

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Dumbbell Bent Over Flys

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder Equipment: Dumbbell Exercise Description – Hold dumbbells in both hands – Bend knees and bend over through hips with back flat close to horizontal […]

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Up and Backs

Sport: Touch Football Focus: Speed, Anaerobic Conditioning, Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set up 2 markers the specified distance apart, in a straight line – Starting from the first marker, run out to the second […]

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Deadlifts

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Hamstrings, Lower Back Equipment: Barbell Exercise Description – Stand in front of a loaded barbell – While keeping the back as straight as possible, bend […]

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Chin Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Upper Back Equipment: Chin up bar Exercise Description – Grab the chin up bar with the palms of your hands facing towards you – You’ll […]

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Carioca

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Start with your feet a little wider than hip-distance apart, with your knees slightly bent – Use your left […]

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