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Writer's pictureFC ARIZONA

FC AZ ATG Soccer Training U9-U12: 1-3 Days Per Week

SETS

EXERCISE

REPS

FORM POINTS

VIDEO LINK

1-2

Suitcase Carry

20-30 seconds

- stand tall, stay straight & strong through core

BLOCK 1

 

 

 

1-2 (A)

Straight-Leg Calf Raise (FHL)

5-10 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric

1-2 (B)

Bent Leg Calf Raise

5-10 reps

-   Push through big toe

-   Slow & controlled on way down/ eccentric

1-2 (C)

Tibialis Raise

5-10 reps

-   flexing toes up

-   hold at top position

-   then control down (2-3 seconds)

 


BLOCK 2

 

 

 

1-2 (A)

ATG Split Squat

3 reps w/ 4-5 second pause at bottom

- slow and controlled

-  pause at end range

-  regress by raising front leg

1-2 (B)

VMO Squat

5-10 reps

- keep glutes engaged

1-2 (C)

Nordic (Eccentric Focus)

5 reps

-   4-5 seconds on the way down

-   GOAL: Control the entire way down

 


BLOCK 3

 

 

 

1-2 (A)

Patrick Step Up

5-10 reps

-   Foot flat/no heel elevation

-    touch inside of opposite heel to floor

1-2 (B)

Poliquin Step Up

5-10 reps

-   Heel raised and supported

-   touch inside of opposite heel to floor

BLOCK 4

 

 

 

1-2 (A)

Pullup or Single- Arm Pulldown

5 reps

-   Neutral grip is possible

-   underhand grip if not possible

1-2 (B)

ATG Full Range Push Ups

5-10 reps

-   Neutral grip

-   full stretch

-   Eccentric: slow & controlled



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