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Writer's pictureFC ARIZONA

FC AZ ATG Soccer Training - 3 Days Per Week



FCAZ
FC ARIZONA

***Days and workouts based on Saturday game***

Alternate week A & week B 12- 16 weeks

limit sets/reps of Hip/Groin exercises on Fridays if game/s Sat/Sun

 

Sunday (1) - WEEK A, LOWER 1

SETS

EXERCISE

REPS

FORM POINTS

VIDEO LINK

1

Backward Sled OR

Backward Walk (Up hill ideally)

5 minutes OR

10 Minutes

Sled Rules: #1 Feet; #2 Rhythm; #3 Speed

-   push through toes on each step

-   KOT as much as possible without pain

BLOCK 1

 

 

 


4 (A)

VMO Squat

12 reps

- keep glutes engaged

4 (B)

Hamstring Curl

8 reps

- Two legs up, one leg down

BLOCK 2

 

 

 


3 (A)

Patrick Step Up

15 reps

-   no heel elevation

-   2 to 6 inch elevation

3 (B)

Straight-Leg Calf Raise (FHL)

15 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric

3 (C)

Tibialis Raise

20 reps

-   flexing toes up

-   hold at top position

-   then control down (2-3 seconds)


 

 

Tuesday (1) - WEEK A, LOWER 2

SETS

EXERCISE

REPS

FORM POINTS

VIDEO LINK

1

Backward Sled OR

Backward Walk (Up hill ideally)

5 minutes OR

10 Minutes

-   Sled Rules: #1 Feet; #2 Rhythm; #3 Speed

-   push through toes on each step

-   KOT as much as possible without pain

BLOCK 1

 

 

 


4 (A)

ATG Split Squat

6 reps

- slow and controlled

-  pause at end range

-  regress by raising front leg

4 (B)

Seated Goodmorning

12 reps

-   keep hips externally rotated

-   Keep feet in front of knees

2 (C)

Couch Stretch

60 seconds

OR 30 Pulses

-  contract glutes on each pulse

-  move away from wall to make easier

-  perform extra set on tighter side

BLOCK 2

 

 

 


3 (A)

Poliquin Step Up

15 reps

- touch inside of opposite heel to floor

3 (B)

Bent Leg Calf Raise

15 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric

3 (C)

Tibialis Raise

20 reps

-   flexing toes up

-   hold at top position

-   then control down (2-3 seconds)


 

 

Thursday OR Friday (1) - WEEK A, UPPER & HIPS

SETS

EXERCISE

REPS

FORM POINTS

VIDEO LINK

3-4

Farmer’s Carry &/ OR Suitcase Carry

45-60 seconds

- stand tall, stay straight & strong through core

BLOCK 1

 

 

 


4 (A)

Incline Chest Press

10 reps

-   Neutral grip

-   full stretch

4 (B)

Pullup or Pulldown

6 reps

-   Neutral grip is possible

-   underhand grip if not possible

BLOCK 2

 

 

 


3 (A)

Trap-3 Raise

12 reps

- Pull shoulders back and down

3 (B)

L-Sit

20-30 seconds

- w/ bench; pull knees and toes up

3 (C)

Copenhagen Plank (short lever)

60 seconds per side

- bench top leg at 90 degrees


Sunday (2) - WEEK B, LOWER 1

SETS

EXERCISE

REPS

FORM POINTS

VIDEO LINK

1

Backward Sled OR

Backward Walk (Up hill ideally)

5 minutes OR

10 Minutes

-   Sled Rules: #1 Feet; #2 Rhythm; #3 Speed

-   push through toes on each step

-   KOT as much as possible without pain

BLOCK 1

 

 

 


2 (A)

Straight-Leg Calf Raise (FHL)

25 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric

2 (B)

Bent Leg Calf Raise

25 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric

2 (C)

Tibialis Raise

25 reps

-   flexing toes up

-   hold at top position

-   then control down (2-3 seconds)

BLOCK 2

 

 

 


3 (A)

VMO Squat

25 reps

- keep glutes engaged

4 (B)

Nordic

10 reps

-   4-5 seconds on the way down

-   GOAL: Control the entire way down

BLOCK 3

 

 

 


3

Peterson Step Up

25 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric


 

Tuesday (2) - WEEK B, LOWER 2

SETS

EXERCISE

REPS

FORM POINTS

VIDEO LINK

1

Backward Sled OR

Backward Walk (Up hill ideally)

5 minutes OR

10 Minutes

-   Sled Rules: #1 Feet; #2 Rhythm; #3 Speed

-   push through toes on each step

-   KOT as much as possible without pain

BLOCK 1

 

 

 


2 (A)

Straight-Leg Calf Raise (FHL)

25 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric

2 (B)

Bent Leg Calf Raise

25 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric

2 (C)

Tibialis Raise

25 reps

-   flexing toes up

-   hold at top position

-   then control down (2-3 seconds)

BLOCK 2

 

 

 


3 (A)

ATG Split Squat

10 reps

- slow and controlled

-  pause at end range

-  regress by raising front leg

3 (B)

Back Extension

20 reps

- keep back straight, don’t round

3 (C)

Standing or Seated Pancake

30-60 seconds

OR 12 reps

-   sit upright

-   Keep back flat

BLOCK 3

 

 

 


3

Poliquin Step Up

25 reps

- touch inside of opposite heel to floor


Thursday OR Friday (2) - WEEK B, UPPER & HIPS

SETS

EXERCISE

REPS

FORM POINTS

VIDEO LINK

3-4

Farmer’s Carry &/ OR Suitcase Carry

45-60 seconds

- stand tall, stay straight & strong through core

BLOCK 1

 

 

 


3 (A)

ATG Full Range Push Ups

20 reps

-   Neutral grip

-   full stretch

-   Eccentric: slow & controlled

3 (B)

Row (Rings or TRX)

15 reps

-   pull shoulders back and down

-   Think running technique/arm swing

BLOCK 2

 

 

 


3 (A)

External Rotation

12 reps

-  watch video closely

-  backwards/reverse arm wrestle

3 (B)

Hip Flexors

20 reps

- slow & controlled on eccentric

3 (C)

QL Extension

12 reps

- slow & controlled on eccentric


Mobility (M, W, F/Sa)

SETS

EXERCISE

REPS

FORM POINTS

VIDEO LINK

BLOCK 1

 

 

 


5 (A)

Big Toe Stretch

20 seconds

-   hold stretch

-   engage all toes

5 (B)

Shin Stretch

20 seconds

 

BLOCK 2

 

 

 


2 (A)

Calf Stretch

60 seconds

- contract tips

2 (B)

Couch Stretch

60 seconds

OR 30 Pulses

-  contract glutes on each pulse

-  move away from wall to make easier

-  perform extra set on tighter side

2 (C)

Jefferson Curl

10 reps

start with single leg until both sides equal

BLOCK 3

 

 

 


2 (A)

Groin Stretch OR Standing/Seated Pancake

60 seconds

-   sit upright

-   Keep back flat

2 (B)

Pigeon Stretch

30 seconds per side

 

 

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