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.
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:
Exercise #2:
ALL LEVELS: Ball work: Lateral movement, gradually moving forward
Level 1: (30 seconds - 1 rep)
Level 2: (30 seconds each - 1 rep - turn direction given by partner)
Level 3 (30 seconds each - 1 rep - turn direction given by partner)