Point Pleasant High School Boys Soccer

Information Center

Day 1 - Tuesday, May 5 - 87 Days until Practice Begins

Strength Workout - Click the exercise for description/example

Perform exercises in order, 30 seconds of exercise then 30 seconds of rest, then next exercise 30 seconds, and so on. After completing every exercise rest 5 minutes and do your next set all the way through. Complete 3 sets

General Strength Circuit

Push-up

Single leg split squat/rear leg elevated split squat

Core Strength Circuit

Plank

Day 2 - Wednesday, May 6

Strength Workout - Click the exercise for description/example

General Strength Circuit

Push-ups (5 sets of 15)

Seated dips (5 sets of 10)

Low plank to high plank (5 sets of 15)

Explosive Circuit

Tuck jumps (3 sets of 10)

Double leg triple jump (feet shoulder width apart jump for length three times jumping and landing on both feet at the same time) x 10

Right Right Left Left 3 of this sequence 5 times (so you'll do RRLLRRLLRRLL then take a short break and then do that 4 more times)

Power Skips for height (3 sets of 10)

Core Strength Circuit

Plank

Day 3 - Thursday, May 7

Strength Workout - Click the exercise for description/example

Perform exercises in order, 30 seconds of exercise then 30 seconds of rest, then next exercise 30 seconds, and so on. After completing every exercise rest 5 minutes and do your next set all the way through. Complete 3 sets

General Strength Circuit

Push-up

Single leg split squat/rear leg elevated split squat

Core Strength Circuit

Plank

Day 4 - Friday, May 8

Strength Workout - Click the exercise for description/example

Dynamic/Explosive Bodyweight Exercises

Plyo Plush-up / hand clap push up - can modify to perform from knees if necessary 5x8

Single leg hops - standing on one leg with a slight bend in the knee, hop quickly 5-6 inches off the ground 3x20 each leg

Frog squat jump - legs outside shoulder width, bend knees into deep squat where hands touch the ground and explode up 5x8

Plyo Body weight deadlift - standing on your left leg, bend at the hip so your chest and right leg are parallel to the ground, (you form a T) quickly swing your arms forward and up and hop off the ground and land on left leg 5x10 each leg

Burpee - 4x15

Core Strength Circuit

Plank

Day 5 - Monday, May 11

Strength Workout - Click the exercise for description/example

Perform exercises in order, 30 seconds of exercise then 30 seconds of rest, then next exercise 30 seconds, and so on. After completing every exercise rest 5 minutes and do your next set all the way through. Complete 3 sets

General Strength Circuit

Push-up

Single leg split squat/rear leg elevated split squat

Core Strength Circuit

Plank

Day 6 - Tuesday, May 12

Strength Workout - Click the exercise for description/example

Explosive Circuit

Tuck jumps (3 sets of 10)

Double leg triple jump (feet shoulder width apart jump for length three times jumping and landing on both feet at the same time) x 10

Right Right Left Left 3 of this sequence 5 times (so you'll do RRLLRRLLRRLL then take a short break and then do that 4 more times)

Power Skips for height (3 sets of 10)

Core Strength Circuit

Plank

Day 7 - Wednesday, May 13

Strength Workout - Click the exercise for description/example

Perform exercises in order, 30 seconds of exercise then 30 seconds of rest, then next exercise 30 seconds, and so on. After completing every exercise rest 5 minutes and do your next set all the way through. Complete 4 sets

General Strength Circuit

Push-up

Core Strength Circuit

Plank

Day 8 - Thursday, May 14

Strength Workout - Click the exercise for description/example

General Strength Circuit

Push-up

Single leg split squat/rear leg elevated split squat

Core Strength Circuit

Plank

Day 9 - Friday, May 15

Strength Workout - Click the exercise for description/example

Explosive Circuit

Tuck jumps (3 sets of 10)

Double leg triple jump (feet shoulder width apart jump for length three times jumping and landing on both feet at the same time) x 10

Right Right Left Left 3 of this sequence 5 times (so you'll do RRLLRRLLRRLL then take a short break and then do that 4 more times)

Power Skips for height (3 sets of 10)

Core Strength Circuit

Plank

Day 10 - Monday, May 18

Strength Workout - Click the exercise for description/example

General Strength Circuit

Push-up

Single leg split squat/rear leg elevated split squat

Core Strength Circuit

Plank

Day 11 - Tuesday, May 19

Strength Workout - Click the exercise for description/example

Perform exercises in order, 30 seconds of exercise then 30 seconds of rest, then next exercise 30 seconds, and so on. After completing every exercise rest 5 minutes and do your next set all the way through. Complete 4 sets

General Strength Circuit

Push-up

Core Strength Circuit

Plank

Day 12 - Wednesday, May 20

See technical workout for strength workout.