Soccer Drills

Try the drills below on the days you do your cardio workouts. Start with one sequence--minimal breaks in between activities. Work your way up to 2-3 sets. Remember, when doing elasticity/plyometric drills you want to have control over the movements. Light touch is key--quiet--not stomping or clunking.
Exercise  
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.



 
Sets Reps Weight/
Resistance
Tempo Time
1       2-3 min 
Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.



 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Two Foot Zig Zap Hops
1. Stand to the left of the ladder approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not “double hop” upon each landing.


 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Multi-Directional Hurdle Jumps
1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.
2. Driving the arms up jump over hurdle.
3. In mid-air turn your body to the left or right and land with the hurdle to your side. Upon landing, quickly jump over next hurdle and face forward again before landing.

Trainer's comments:
The hurdles themselves can be anything you have handy--towels, books, pets, etc.
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.


 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1