SoccerSoccer Exercises | Pro Training Programs
Soccer

Soccer Exercises

Sports Training Programs by the Pro

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Bulgarian Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Calfs Equipment: Barbell Exercise Description – Standing with a barbell across your shoulders, and your back to the bench, move one foot back so […]

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Box Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description – Assume a relaxed stance facing the box or platform approximately an arm’s length away – Arms should […]

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Bench Press with bands

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Chest, Abs, Upper Back Equipment: Bench, Barbell Exercise Description – Using a flat bench secure a band under the leg of the bench that is […]

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Bench Press

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Chest, Abs, Upper Back Equipment: Bench, Barbell Exercise Description – Begin by lying on the bench, getting your head beyond the bar if possible – […]

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Barbell Rollouts from knees

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Barbell Exercise Description – From a kneeling position, place both hands on a barbell placed on the floor in front of you – Slowly […]

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Back Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Step under the bar and place the back of your shoulders (slightly below the neck) across it – […]

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Alternate Leg Cross Overs

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Flexibility, Core Muscle Group: Abs, Lower Back Equipment: Nil Exercise Description – Start by lying on the ground with your arms out to your side – Lift one leg […]

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A Skips

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed Muscle Group: Running Equipment: Markers Exercise Description – The A Skip is an exaggerated skipping movement – Facing forward, lift your knee and opposite hand and then punch […]

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40m sprint

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed Muscle Group: Running Equipment: Markers Exercise Description – The exercise involves running a single maximum sprint over 40m – Allow for a thorough warm up before starting – […]

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1.6km time trial

Sport: Basketball, Netball, Rugby League, Rugby Union, Soccer, Touch Football Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – The exercise involves running a single maximum sprint over 1.6 kilometers – Allow for a thorough warm up before […]

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