Functional strength workout for soccer #1

Warming-up (RAISE) Raise: Rope-skipping 300x Activate & Mobilize: High knees Heel kicks Dynamic stretching: open knees, close knees, side leg kicks, straight leg kick Potentiate: Step lunges Squat jumps Programme Rest: 60 seconds between exercises. 45 seconds in between sets of 1 exercise. Split Squat | 10-15kg | 2x 8 reps per side | Slowly…

Full plyometric workout

Exercise 1: Pogo jumps 2 x 20s (warming-up). Exercise 2: Squat pulses 2 x 10s (warming-up). Exercise 3: 2 cones. Stretch high with extended calves, next from jump from outer foot with 90 degree turn to other cone. 10 reps per direction. Exercise 4: 3 cones in 90 degree angle. Jump on 1 leg from…

5 single leg plyometric exercises

There exercises focuses on single leg plyometric exercises. As shooting and passing in football is executed on 1 leg, these exercises are supposed to help with the balance and stability on 1 leg for footballers. 1:37 Progressive skater jumps Great for lateral explosiveness. With 6 cones spread evenly. The biggest jump should be maximum effort.…