No follow-along video attached yet. There are good ones for this — ask your coach to add one.
US Soccer YouTube
15:00
15 minutes · 3 rounds · 40 s on, 20 s off. Press start and go.
Do this
- 1 Squats: sit back like into a chair, knees over toes, 40 seconds.
- 2 Push-ups (knees down is fine), 40 seconds.
- 3 Lunges, alternating legs, 40 seconds.
- 4 Plank on elbows, 40 seconds. Straight line, no sagging.
- 5 Glute bridges: lie down, push hips up, squeeze, 40 seconds.
- 6 Rest a minute, then rounds two and three.
Why
Strength from your own body weight is what wins a shoulder-to-shoulder and what keeps knees safe. Nobody in this programme needs a barbell.
Do it well
- ▸Slow down. Two seconds down, one second up.
- ▸Knees track over your toes in every squat and lunge.
- ▸If the plank shakes, that is the point. If it hurts, stop.
Level up
- ↑Single-leg squats holding a wall.
- ↑Push-ups with feet on a step.
- ↑Side planks.
Before you start. No added weight before you are in high school, and even then only with a coach.