Football/Soccer Session (Beginner): Interval Training
Premier Users' Club
JP Arenas
Profile Summary
| Name: | JP Arenas |
|---|---|
| City: | White Plains |
| Country: | United States of America |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Off of the ball
Instructions
Off the ball interval 3x
The goal being to get the exercises with as little rest as possible
- weighted body squats 20 (holding a bookbag full of items with arms extended out infront of you)
- plank weighted 45 secs (wearing the bookbag on your back)
- wallking lungs weighted 10 (holding a milk jug with each hand, or any weighted object)
- weighted squat jumps 5 (holding a milk jug with each hand, or any weighted object)
- 10 burpees
3 min rest
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
On the ball
Instructions
on the ball interval 3x
The goal being to get through each exercise with as little rest as possible
- toe taps
- two feet together jumping over the ball - north and south
- two feet together jumping over the ball - east to west
- 10 yard dribble *5 times* ( 2 cones, 10 yards appart. Fast dribble 10 yards, slow dribble 10 yards)
- 30 second freestyle game speed
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Warm up
Instructions
Warm up 1x
- jump rope 3 min
- jumping jacks 25 reps
- squats 20 reps
- alternating lunges 5 each leg
- Push ups 20 reps
- Bridges 20 reps
- leg swings forward and backwards
- leg swings side to side
1 min rest