Note: This program is intended to be performed 3x a week, no equipment needed. Each day consists of slightly different exercises. Most exercises are linked to a video providing a visual demonstration that can be accessed by clicking on the exercise name.
*Some videos contain dumbbells; however, they are not necessary. Perform all exercises without additional weight, unless supervised by an adult. Some exercises include a band, if you have one, go ahead and use it. Otherwise, the exercise can be performed without one.
Squats: 12-15 reps
High Knees: 30s
Forward to Reverse Lunge: 12 reps each leg (forward AND back is 1 rep)
Lateral Bear Crawl: 30-45s
Single Leg RDL: 12-15 reps each leg
Skaters: 30s
Glute Abductors:12-15 reps each leg
Nordic Curls: 12-15 reps
Plank: 30s hold
Squats:12-15 reps
Skaters: 30s
Forward to reverse lunge: 12 reps each leg (forward and back is 1 rep)
Plank w/side tap: 30-45s
Glute Bridge w/Hamstring Extension: 12-15 reps each leg
Hamstring Walkouts: 30-45s
Side Plank: 30s each side
–Bird Dog: 12-15 reps each side
–3-Way Glute Activation: 10 reps in each direction (both legs)
–Nordic Curls: 15 reps
Step up: 12-15 reps each leg
Skaters: 30s
Lateral Bear Crawl: 30-45s
Forward to Reverse Lunge: 12 reps each leg (forward and back is 1 rep)
Single Leg RDL: 12-15 reps each leg
Plank w/Side Tap: 30-45s
3-Way Glute Activation: 10 reps in each direction (both legs)
Nordic Curls: 12-15 reps
Plank w/Leg Raise: 30-45s
Note: This program is intended to be performed 3x a week, no equipment needed. Each day consists of slightly different exercises. Most exercises are linked to a video providing a visual demonstration that can be accessed by clicking on the exercise name.
*Some videos contain dumbbells; however, they are not necessary. Perform all exercises without additional weight, unless supervised by an adult. Some exercises include a band, if you have one, go ahead and use it. Otherwise, the exercise can be performed without one.
–Lunge Jumps: 30s each leg (one leg at a time)
–Lateral Bear Crawl: 30-45s
–Squat Jumps: 30s
–Bear Crawl Hold: 30-45s
-High knees: 30s
–Forward to Reverse Lunge: 12 reps each leg (forward and back is 1 rep)
–Hamstring Walkouts: 30s
Single Leg RDL: 12-15 reps each leg
Skaters: 30s
Plank:30s hold
3-way glute activation: 10 reps in each direction (both legs)
Nordic Curls: 12-15 reps
Lunge Jumps: 30s each leg (one leg at a time)
Lateral Bear Crawl: 30-45s
Squat Jumps: 30s
Bird Dog: 12-15 reps each side
Skaters: 30s
Forward to Reverse Lunge: 12 reps each leg (forward and back is 1 rep)
Plank w/Side Tap: 30-45s
Glute Bridge w/Hamstring Extension: 12-15 reps each leg
Hamstring Walkouts: 30-45s
Side Plank: 30s each side
Glute Abductors:12-15 reps each leg
Nordic Curls:15 reps
Lunge Jumps: 30s each leg (one leg at a time)
Lateral Bear Crawl: 30-45s
Squat Jumps: 30s
Plank w/Leg Raise: 30-45s
Step Up: 12-15 reps each leg
Skaters: 30s
Bird Dog: 12-15 reps each side
Forward to Reverse Lunge: 12 reps each leg (forward and back is 1 rep)
Single Leg RDL: 12-15 reps each leg
Plank w/Side Tap: 30-45s
3-Way Glute Activation: 10 reps in each direction (both legs)
Nordic Curls: 12-15 reps
Goal: Perform 1 of the 2 exercise options listed below
When:2-3x a week, ideally on opposite days of strengthening workouts. Can perform more frequently if you’d like.
Exercise type:you can choose the same workout to do each time or you can switch through the options
Warm-up:Perform each day
Choice of workout:
Click on the following link for a few ideas from Beastmode Soccer 2500 TOUCH EXPLOSION. This document should help any player get started on technical drills that will help develop and refine their ball mastery skills. Use the following link to view a video of each move and tips for improved performance.
Hello Washington Premier! I hope this finds you well. I am really excited to share with you the below webinar and work with you to learn more about where you want to attend college! As a former Division 1 soccer player and owner of True Potential College Consulting, I want to provide you with some current information to help increase your chances of playing college soccer. This 25 minute webinar (linked below) will walk you through specific steps that will help you reach your goals. If you have any questions, please feel free to reach me by e-mail at truepotentialcollegeconsulting@gmail.com. I also offer services for anyone interested in extra help with their college applications or college essay writing. I hope to meet with all of you in person sometime soon, but for now, stay healthy and continue to work hard!
Emily Glass
To view the webinar, click here
Navigating the College Process during COVID -19’s Interruption
In response to widespread postponements and cancellations due to the COVID-19 pandemic in March 2020, ScoutingZone released this 4-week college recruiting guide to US Club Soccer members. Enjoy the complimentary resource, and take advantage of this downtime to raise your profile in collegiate recruiting.
| Director/Coach/Player | Challenge Link | Instagram Views as of 5/27 |
|---|---|---|
| Kevin Skinner | Body Juggling Challenge | 2,223 |
| Michael Donne | 100 Juggle Challenge | 1141 |
| Scott Ford | Round the World Challenge | 1147 |
| Richard Unsworth | Garbage Can Challenge | 1199 |
| John Yorke | 3 Ball Crossbar Challenge | 1581 |
| Nick Radosavljevic | Try This Challenge | 1083 |
| Kevin Skinner | Triple Catch Challenge | 1277 |
| Kelcie Hedge | Alumni Challenge | 1130 |
| Kendall Burks | Alumni Challenge | 1107 |
Update: Techne Futbol Invitations were sent out yesterday (3/24). We have been notified by a number of players that have not received their invitation and all the email addresses impacted are Comcast email addresses. If you have another email address, please email it to Kevin Skinner at krskinneruk@yahoo.co.uk please include the player’s name and team name.
We know the current “down time” will minimally last until April 24th. During this period, WPFC has provided players with resources (Techne Futbol and strength and conditioning plans) so they can continue to work on their technical skills and fitness side of the game on an individual level. In addition to the physical components, there is a knowledge component that is critical for any player wanting to get their soccer game to the “Next Level”. Below are 14 videos with analysis to help you boost your soccer IQ!
Click here to listen to the Podcasts on different channels.
Below is a number or resources for to WPFC keepers to stay fit and to continue to keep technical skills sharp. If you have any questions, please contact WPFC Director of Goalkeeping Willy Leiste at willy.leiste@gmail.com.
Various GK exercises from Andrew Tarbell of the Columbus Crew:
Good core exercises. These exercises are demonstrated by Haley Kopmeyer, who is on the West Coast Goalkeeping Pro Team, and former goalkeeper of the Seattle Reign.
https://m.youtube.com/watch?v=W8A3NnUmpOE&feature=youtu.be
Goalkeeper-specific fitness requires the ability to perform maximal speed actions throughout the game.
The following Goalkeeper individual plan has been developed Fit for 90 with the objective of performing maximal speed actions with short recovery. This challenges your ability to recover from the explosive actions required of goalkeepers in the game.