Soccer Conditioning Coach

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Paul Gotsis - Soccer Conditioning Coach

Τετάρτη 1 Ιανουαρίου 2020

Functional Bodyweight and Technical Session For Footballers



Ι propose this functional bodyweight workout to improve your performance on the pitch. Today I show you a full workout that doesn't involve any weights which you can do either at the gym, or at home. I also show you a full technical training session to get thousands of touches on the ball inside a 90 minute training session


Gym workout:

1.Stasionary Bike -5'
2.Pre Activation Band Work -5'
3.SL RDL 3x5 each leg
4.Lateral Bounds 3x20''
5.Single Leg Squats 3x5 each leg
6.Box Jumps 3x5
7.Depth Jumps 3x5
8.Push-ups 3x10
9.Decline-Push ups 3x10
10.Hamstring Curls 3x10
11.Long Jumps 3x8
12.Crunches 20''
13.Toe Touches 20''
14.Heel Touches 20''
15.Russian Twist 20''
16.Plank 30''
17.Side Plank 30'' each side

Pitch Session :

2 touch wall passes - 100 reps
1 touch wall passes - 100 reps
Directional touches - 50 reps
First time passes - 40 reps
Low driven passes - 10 reps
Aerial two touch - 30-40 reps
Pole weave - 20 reps Speed dribbling drill - 5 reps
Shooting techniques - 10/20 reps

For Further Information about Programs in Functional Strength Training :7mlctraining.com /shop/