Football/Soccer Session (Moderate): Explosive Progressive Workout

Dummy Screen: Workout Listed below (15 mins)

Focus: Eliminating Ground Contact Time 

• Reactive Strength 
• Ground Contact Time 
• Low amplitude(low intensity), high frequency plyometrics 

• 2x 20 reps 

• Stand tall, feet hip-width apart. Rise onto the toes and bounce rapidly. Keep knees slightly bent. Focus on using just your ankles and calves to bounce. Think: minimal knee bend, maximum ankle action. 
• Keys: Fast rhythm. Like bouncing on a trampoline with stiff legs.

• 2x 15 reps 

• Rise onto the toes (2 seconds up), pause at the top (1 second), then slowly lower down (3 seconds down). Control the descent.

• 3x 10 reps 
• 45 sec rest between each set 
• Feet together, jump continuously like a pogo stick. Land on the balls of the feet and immediately bounce back up. Knees stay mostly straight, ankle dominant.
• Keys: Speed of the bounce, not going for maximum height. You should be able to do these fast. Do not turn this into a squat jump. The main objective is to get off the ground. 

• 3x 10 sets 
• 45 sec rest between each set 
• Same as bilateral pogos, but on one leg. The other leg can be bent behind you. Quick contacts with the ground. 
• Keys: Rhythm and speed. Do not worry about height. 

• 3x 5 sets 
• 1 min rest between each set 
• Stand on a box or bench (12-15 in). Step off (don't jump off), and the instant your feet touch the ground, explode up into a max vertical jump. 
• Keys: Maximize ground contact time between landing and takeoff. Focus on the transition. Land and immediately reverse direction. Your feet should touch the ground for a split second. There should be no pause between the landing and the vertical jump. It should be continuous. Land- Jump.

• 2x 20 total hops (10 each direction) 
• 30 sec rest between sets 
• Feet together. Hop side to side laterally in a rhythm. Same principle as vertical pogos. Fast ground contact, stiff legs, minimal knee bend. Bounce left and right like a metronome. 
• Keys: Quick, rhythmic contacts. Don't pause between hops. 

• Light Jog 1 min 

• Calf and Achilles stretches

• Geen Band Streches 

• Pogo jumps 3x 8 sets 
• Single leg pogos: 3x 6 each leg 
• Depth drops: 3x 6 sets (12-inch)

• Focus on the increase in volume, maintain speed.
• Pogo jumps: 3x 10 sets 
• Single leg pogo: 3x 8 each leg
• Depth drops: 3x 6 sets (15- inch box)

• Focus on high intensity, faster contacts. 
• Pogo Jumps: 4x 10 sets 
• Single leg pogos: 3x 10 each leg 
• Depth drops: 3x 6 (18-inch box or 24- inch)

• Focus on continuing off the week 5 and 6 level, monitor for improvements.