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Phase 3

Phase 3: Alignment, Cutting, Reaction, Plyometrics

Landing and Alignment

Select which level is most appropriate for you.  Master one level before moving onto the next.

Level Set/time/rep Exercise 1 Excise 2
Level 1  15 secs  2 reps  Eccentric quick squats Diagonal hops
Level 2  30 secs 1 rep each Clock hops

90 degree hops

 

Level 3: Equipment needed: Cone arrangement from Phase 1 

Execute exercise 1 on the way out and 2 on the way back. 

  • Exercise 1: Single leg diagonal hops. Switch legs at each cone.
  • Exercise 2: Skater hops with pause.

Cutting

Equipment needed: Cone arrangement from Phase 1 and each player needs a soccer ball.

Return to the lines set up in warm up by cones. Again, select the level right for your level of fitness and strength. 

Exercise #1:

  • LEVEL 1: 3 step deceleration to outside leg followed by 3 step deceleration on inside leg
  • LEVEL 2: 1 step deceleration to outside leg followed by 1 step deceleration on inside leg

Exercise #2:

ALL LEVELS: Ball work: Lateral movement, gradually moving forward

  • Scissors: touches on outside of foot, followed by scissor to change direction
  • Stepover:  touches on inside of foot, followed by stepover to change direction

Reaction/Plyometric/Cutting with Partner

Level 1: (30 seconds - 1 rep)

  • Lateral Contact
  • Squat Jump with Lateral Cut (direction given by partner - 1 rep each partner)

Level 2: (30 seconds each - 1 rep - turn direction given by partner)

  • 3 Step Deceleration with 180 pivot 
  • 3 Step Deceleration with diagonal cut 

Level 3 (30 seconds each - 1 rep - turn direction given by partner)

  • 1 Step Deceleration with 180 degree pivot
  • 1 Step Deceleration with diagonal cut