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Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
0.75
Explosive Overhead Med Ball Throws
10 10 10 0.75
Scissor Jumps 10 10 10 0.75
Hang Clean 8 8 8 0.75
Bench Press 15 15 15 0.75
Dumbbell Row 15 15 15 0.75
Dumbbell Lunge-to-Press 15 15 15 0.75
Glute Ham Raise 10 10 10 0.75
Physioball Jackknife 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.75
Lateral Box Jump 10 10 10 0.75
Med Ball Throw and Sprint 10 10 10 0.75
Push Press 8 8 8 0.75
Dumbbell Incline 15 15 15 0.75
Dumbbell Side Lunge 15 15 15 0.75
Pull-Up 15 15 15 0.75
Barbell Calf Raise 10 10 10 0.75
Superman 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Side Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 0.75
Overhead Med Ball Slams 10 10 10 0.75
Physioball Push-Up 10 10 10 0.75
Hang Clean 6 6 6 0.75
Explosive Med Ball Bench 10 10 10 0.75
Front Squat 15 15 15 0.75
Barbbell Bent-Over Row 15 15 15 0.75
RDL 15 15 15 0.75
Rollouts 10 10 0.75
Med Ball Russian Twists 15 15 0.75
Physioball Crunch 20 20 0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 1
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
0.75
Explosive Overhead Med Ball Throws
10 10 10 0.75
Scissor Jumps 10 10 10 0.75
Hang Clean 8 8 8 0.75
Bench Press 15 15 15 0.75
Dumbbell Row 15 15 15 0.75
Dumbbell Lunge-to-Press 15 15 15 0.75
Glute Ham Raise 10 10 10 0.75
Physioball Jackknife 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.75
Lateral Box Jump 10 10 10 0.75
Med Ball Throw and Sprint 10 10 10 0.75
Push Press 8 8 8 0.75
Dumbbell Incline 15 15 15 0.75
Dumbbell Side Lunge 15 15 15 0.75
Pull-Up 15 15 15 0.75
Barbell Calf Raise 10 10 10 0.75
Superman 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Side Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 0.75
Overhead Med Ball Slams 10 10 10 0.75
Physioball Push-Up 10 10 10 0.75
Hang Clean 6 6 6 0.75
Explosive Med Ball Bench 10 10 10 0.75
Front Squat* 15 15 15 0.75
Barbbell Bent-Over Row 15 15 15 0.75
RDL 15 15 15 0.75
Rollouts 10 10 0.75
Med Ball Russian Twists 15 15 0.75
Physioball Crunch 20 20 0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 2
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
0.75
Explosive Overhead Med Ball Throws
10 10 10 0.75
Scissor Jumps 10 10 10 0.75
Hang Clean 8 8 8 0.75
Bench Press 15 15 15 0.75
Dumbbell Row 15 15 15 0.75
Dumbbell Lunge-to-Press 15 15 15 0.75
Glute Ham Raise 10 10 10 0.75
Physioball Jackknife 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.75
Lateral Box Jump 10 10 10 0.75
Med Ball Throw and Sprint 10 10 10 0.75
Push Press 8 8 8 0.75
Dumbbell Incline 15 15 15 0.75
Dumbbell Side Lunge 15 15 15 0.75
Pull-Up 15 15 15 0.75
Barbell Calf Raise 10 10 10 0.75
Superman 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Side Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 0.75
Overhead Med Ball Slams 10 10 10 0.75
Physioball Push-Up 10 10 10 0.75
Hang Clean 6 6 6 0.75
Explosive Med Ball Bench 10 10 10 0.75
Front Squat 15 15 15 0.75
Barbbell Bent-Over Row 15 15 15 0.75
RDL 15 15 15 0.75
Rollouts 10 10 0.75
Med Ball Russian Twists 15 15 0.75
Physioball Crunch 20 20 0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 3
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
0.75
Explosive Overhead Med Ball Throws
10 10 10 0.75
Scissor Jumps 10 10 10 0.75
Hang Clean 8 8 8 0.75
Bench Press 15 15 15 0.75
Dumbbell Row 15 15 15 0.75
Dumbbell Lunge-to-Press* 15 15 15 0.75
Glute Ham Raise 10 10 10 0.75
Physioball Jackknife 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.75
Lateral Box Jump 10 10 10 0.75
Med Ball Throw and Sprint 10 10 10 0.75
Push Press 8 8 8 0.75
Dumbbell Incline 15 15 15 0.75
Dumbbell Side Lunge 15 15 15 0.75
Pull-Up 15 15 15 0.75
Barbell Calf Raise 10 10 10 0.75
Superman 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Side Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 0.75
Overhead Med Ball Slams 10 10 10 0.75
Physioball Push-Up 10 10 10 0.75
Hang Clean 6 6 6 0.75
Explosive Med Ball Bench 10 10 10 0.75
Front Squat 15 15 15 0.75
Barbbell Bent-Over Row 15 15 15 0.75
RDL 15 15 15 0.75
Rollouts 10 10 0.75
Med Ball Russian Twists 15 15 0.75
Physioball Crunch 20 20 0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 4
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
0.75
Explosive Overhead Med Ball Throws
10 10 10 0.75
Scissor Jumps 10 10 10 0.75
Hang Clean 8 8 8 0.75
Bench Press 15 15 15 0.75
Dumbbell Row 15 15 15 0.75
Dumbbell Lunge-to-Press 15 15 15 0.75
Glute Ham Raise 10 10 10 0.75
Physioball Jackknife 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.75
Lateral Box Jump 10 10 10 0.75
Med Ball Throw and Sprint 10 10 10 0.75
Push Press 8 8 8 0.75
Dumbbell Incline 15 15 15 0.75
Dumbbell Side Lunge 15 15 15 0.75
Pull-Up 15 15 15 0.75
Barbell Calf Raise 10 10 10 0.75
Superman 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Side Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 0.75
Overhead Med Ball Slams 10 10 10 0.75
Physioball Push-Up 10 10 10 0.75
Hang Clean 6 6 6 0.75
Explosive Med Ball Bench 10 10 10 0.75
Front Squat 15 15 15 0.75
Barbbell Bent-Over Row 15 15 15 0.75
RDL 15 15 15 0.75
Rollouts 10 10 0.75
Med Ball Russian Twists 15 15 0.75
Physioball Crunch 20 20 0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 5
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
0.75
Explosive Overhead Med Ball Throws
10 10 10 0.75
Scissor Jumps 10 10 10 0.75
Hang Clean 8 8 8 0.75
Bench Press 15 15 15 0.75
Dumbbell Row 15 15 15 0.75
Dumbbell Lunge-to-Press 15 15 15 0.75
Glute Ham Raise 10 10 10 0.75
Physioball Jackknife 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.75
Lateral Box Jump 10 10 10 0.75
Med Ball Throw and Sprint 10 10 10 0.75
Push Press 8 8 8 0.75
Dumbbell Incline 15 15 15 0.75
Dumbbell Side Lunge 15 15 15 0.75
Pull-Up 15 15 15 0.75
Barbell Calf Raise 10 10 10 0.75
Superman 15 15 0.75
Med Ball Toe Touches 10 10 0.75
Side Plank 60 sec.
60 sec.
0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 0.75
Overhead Med Ball Slams 10 10 10 0.75
Physioball Push-Up 10 10 10 0.75
Hang Clean 6 6 6 0.75
Explosive Med Ball Bench 10 10 10 0.75
Front Squat 15 15 15 0.75
Barbbell Bent-Over Row 15 15 15 0.75
RDL 15 15 15 0.75
Rollouts 10 10 0.75
Med Ball Russian Twists 15 15 0.75
Physioball Crunch 20 20 0.75
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 6
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
20 yards
0.5
Overhead Med Ball Slams 10 10 10 10 0.5
Scissor Jumps 10 10 10 0.5
Push Press 8 8 8 0.5
Incline Bench 15 15 15 0.5
Dumbbell Rear-Foot-Elevated Split-Squat
8 8 8 0.5
Explosive Med Ball Bench 10 10 10 0.5
Pull-Up 15 15 15 0.5
Superman 15 15 0.5
Physioball Crunch 20 20 20 0.5
Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.5
Lateral Box Jump 10 10 10 10 0.5
Explosive Overhead Med Ball Throws
10 10 10 10 0.5
Physioball Push-Up 10 10 10 10 0.5
Power Clean 6 6 6 6 0.5
Explosive Med Ball Bench 10 10 10 0.5
Skullcrushers 15 15 15 0.5
Dumbbell Walking Lunge 15 15 15 0.5
Dumbbell Curl 15 15 15 0.5
Barbell Calf Raise 10 10 10 0.5
Med Ball Toe Touches 10 10 10 0.5
Side Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 15 0.5
Med Ball Throw and Sprint 10 10 8 8 0.5
Burpees 8 8 8 8 0.5
Power Clean 8 8 8 8 0.5
Dumbell Bench 15 15 15 15 0.5
Barbell Lunge 15 15 15 0.5
Plyo Push-Up 10 10 10 0.5
Barbbell Bent-Over Row 15 15 15 0.5
Glute Ham Raise 15 15 15 0.5
Med Ball Russian Twists 15 15 15 0.5
Physioball Jackknife 15 15 15 0.5
Med Ball Toe Touches 10 10 10 0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 7
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
20 yards
0.5
Overhead Med Ball Slams 10 10 10 10 0.5
Scissor Jumps 10 10 10 0.5
Push Press 8 8 8 0.5
Incline Bench 15 15 15 0.5
Dumbbell Rear-Foot-Elevated Split-Squat
8 8 8 0.5
Explosive Med Ball Bench 10 10 10 0.5
Pull-Up 15 15 15 0.5
Superman 15 15 0.5
Physioball Crunch 20 20 20 0.5
Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.5
Lateral Box Jump 10 10 10 10 0.5
Explosive Overhead Med Ball Throws
10 10 10 10 0.5
Physioball Push-Up 10 10 10 10 0.5
Power Clean 6 6 6 6 0.5
Explosive Med Ball Bench 10 10 10 0.5
Skullcrushers 15 15 15 0.5
Dumbbell Walking Lunge 15 15 15 0.5
Dumbbell Curl 15 15 15 0.5
Barbell Calf Raise 10 10 10 0.5
Med Ball Toe Touches 10 10 10 0.5
Side Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 15 0.5
Med Ball Throw and Sprint 10 10 8 8 0.5
Burpees 8 8 8 8 0.5
Power Clean 8 8 8 8 0.5
Dumbell Bench 15 15 15 15 0.5
Barbell Lunge 15 15 15 0.5
Plyo Push-Up 10 10 10 0.5
Barbbell Bent-Over Row 15 15 15 0.5
Glute Ham Raise 15 15 15 0.5
Med Ball Russian Twists 15 15 15 0.5
Physioball Jackknife 15 15 15 0.5
Med Ball Toe Touches 10 10 10 0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 8
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
20 yards
0.5
Overhead Med Ball Slams 10 10 10 10 0.5
Scissor Jumps 10 10 10 0.5
Push Press 8 8 8 0.5
Incline Bench 15 15 15 0.5
Dumbbell Rear-Foot-Elevated Split-Squat
8 8 8 0.5
Explosive Med Ball Bench 10 10 10 0.5
Pull-Up 15 15 15 0.5
Superman 15 15 0.5
Physioball Crunch 20 20 20 0.5
Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.5
Lateral Box Jump 10 10 10 10 0.5
Explosive Overhead Med Ball Throws
10 10 10 10 0.5
Physioball Push-Up 10 10 10 10 0.5
Power Clean 6 6 6 6 0.5
Explosive Med Ball Bench 10 10 10 0.5
Skullcrushers 15 15 15 0.5
Dumbbell Walking Lunge 15 15 15 0.5
Dumbbell Curl 15 15 15 0.5
Barbell Calf Raise 10 10 10 0.5
Med Ball Toe Touches 10 10 10 0.5
Side Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 15 0.5
Med Ball Throw and Sprint 10 10 8 8 0.5
Burpees 8 8 8 8 0.5
Power Clean 8 8 8 8 0.5
Dumbell Bench 15 15 15 15 0.5
Barbell Lunge 15 15 15 0.5
Plyo Push-Up 10 10 10 0.5
Barbbell Bent-Over Row 15 15 15 0.5
Glute Ham Raise 15 15 15 0.5
Med Ball Russian Twists 15 15 15 0.5
Physioball Jackknife 15 15 15 0.5
Med Ball Toe Touches 10 10 10 0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 9
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
20 yards
0.5
Overhead Med Ball Slams 10 10 10 10 0.5
Scissor Jumps 10 10 10 0.5
Push Press 8 8 8 0.5
Incline Bench 15 15 15 0.5
Dumbbell Rear-Foot-Elevated Split-Squat
8 8 8 0.5
Explosive Med Ball Bench 10 10 10 0.5
Pull-Up 15 15 15 0.5
Superman 15 15 0.5
Physioball Crunch 20 20 20 0.5
Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.5
Lateral Box Jump 10 10 10 10 0.5
Explosive Overhead Med Ball Throws
10 10 10 10 0.5
Physioball Push-Up 10 10 10 10 0.5
Power Clean 6 6 6 6 0.5
Explosive Med Ball Bench 10 10 10 0.5
Skullcrushers 15 15 15 0.5
Dumbbell Walking Lunge 15 15 15 0.5
Dumbbell Curl 15 15 15 0.5
Barbell Calf Raise 10 10 10 0.5
Med Ball Toe Touches 10 10 10 0.5
Side Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 15 0.5
Med Ball Throw and Sprint 10 10 8 8 0.5
Burpees 8 8 8 8 0.5
Power Clean 8 8 8 8 0.5
Dumbell Bench 15 15 15 15 0.5
Barbell Lunge 15 15 15 0.5
Plyo Push-Up 10 10 10 0.5
Barbbell Bent-Over Row 15 15 15 0.5
Glute Ham Raise 15 15 15 0.5
Med Ball Russian Twists 15 15 15 0.5
Physioball Jackknife 15 15 15 0.5
Med Ball Toe Touches 10 10 10 0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 10
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
20 yards
0.5
Overhead Med Ball Slams 10 10 10 10 0.5
Scissor Jumps 10 10 10 0.5
Push Press 8 8 8 0.5
Incline Bench 15 15 15 0.5
Dumbbell Rear-Foot-Elevated Split-Squat
8 8 8 0.5
Explosive Med Ball Bench 10 10 10 0.5
Pull-Up 15 15 15 0.5
Superman 15 15 0.5
Physioball Crunch 20 20 20 0.5
Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.5
Lateral Box Jump 10 10 10 10 0.5
Explosive Overhead Med Ball Throws
10 10 10 10 0.5
Physioball Push-Up 10 10 10 10 0.5
Power Clean 6 6 6 6 0.5
Explosive Med Ball Bench 10 10 10 0.5
Skullcrushers 15 15 15 0.5
Dumbbell Walking Lunge 15 15 15 0.5
Dumbbell Curl 15 15 15 0.5
Barbell Calf Raise 10 10 10 0.5
Med Ball Toe Touches 10 10 10 0.5
Side Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 15 0.5
Med Ball Throw and Sprint 10 10 8 8 0.5
Burpees 8 8 8 8 0.5
Power Clean 8 8 8 8 0.5
Dumbell Bench 15 15 15 15 0.5
Barbell Lunge 15 15 15 0.5
Plyo Push-Up 10 10 10 0.5
Barbbell Bent-Over Row 15 15 15 0.5
Glute Ham Raise 15 15 15 0.5
Med Ball Russian Twists 15 15 15 0.5
Physioball Jackknife 15 15 15 0.5
Med Ball Toe Touches 10 10 10 0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 11
STACKPERFORMANCECENTER.COM
Monday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Lateral Bounding 20 yards
20 yards
20 yards
20 yards
0.5
Overhead Med Ball Slams 10 10 10 10 0.5
Scissor Jumps 10 10 10 0.5
Push Press 8 8 8 0.5
Incline Bench 15 15 15 0.5
Dumbbell Rear-Foot-Elevated Split-Squat
8 8 8 0.5
Explosive Med Ball Bench 10 10 10 0.5
Pull-Up 15 15 15 0.5
Superman 15 15 0.5
Physioball Crunch 20 20 20 0.5
Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Wednesday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Tuck Jumps 10 10 10 0.5
Lateral Box Jump 10 10 10 10 0.5
Explosive Overhead Med Ball Throws
10 10 10 10 0.5
Physioball Push-Up 10 10 10 10 0.5
Power Clean 6 6 6 6 0.5
Explosive Med Ball Bench 10 10 10 0.5
Skullcrushers 15 15 15 0.5
Dumbbell Walking Lunge 15 15 15 0.5
Dumbbell Curl 15 15 15 0.5
Barbell Calf Raise 10 10 10 0.5
Med Ball Toe Touches 10 10 10 0.5
Side Plank 60 sec.
60 sec.
60 sec.
0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
Friday
Exercise Set 1 Set 2 Set 3 Set 4 Rest (min)
Warm-Up:
High Knee Walk 10 yards
10 yards
High Knee Jog 10 yards
10 yards
Walking Lunge 10 yards
10 yards
Lateral Walking Lunge 10 yards
10 yards
Shuffle 10 yards
10 yards
Lateral A-Skips 10 yards
10 yards
Workout:
Power Skips 15 15 15 15 0.5
Med Ball Throw and Sprint 10 10 8 8 0.5
Burpees 8 8 8 8 0.5
Power Clean 8 8 8 8 0.5
Dumbell Bench 15 15 15 15 0.5
Barbell Lunge 15 15 15 0.5
Plyo Push-Up 10 10 10 0.5
Barbbell Bent-Over Row 15 15 15 0.5
Glute Ham Raise 15 15 15 0.5
Med Ball Russian Twists 15 15 15 0.5
Physioball Jackknife 15 15 15 0.5
Med Ball Toe Touches 10 10 10 0.5
Cooldown:
Standing Glute Stretch 30 sec.
Hip Flexor Stretch 30 sec.
Lying Glute/Hip Stretch 30 sec.
Seated Hip Adbuctor Stretch 30 sec.
Straddle Stretch 30 sec.
Calf Stretch 30 sec.
PERFORMANCE CENTER FUELED BY Soccer Off-Season Level II Strength WEEK 12
STACKPERFORMANCECENTER.COM
