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Phase 1
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PRE – L2 – P1 – Week 1 – HA
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PRE – L2 – P1 – Week 1 – LA
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PRE – L2 – P1 – Week 1 – HB
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PRE – L2 – P1 – Week 1 – LB
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PRE – L2 – P1 – Week 1 – HC
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PRE – L2 – P2 – Week 2 – HA
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PRE – L2 – P1 – Week 2 – LA
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PRE – L2 – P1 – Week 2 – HB
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PRE – L2 – P1 – Week 2 – LB
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PRE – L2 – P1 – Week 2 – HC
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PRE – L2 – P1 – Week 3 – HA
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PRE – L2 – P1 – Week 3 – LA
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PRE – L2 – P1 – Week 3 – HB
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PRE – L2 – P1 – Week 3 – LB
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PRE – L2 – P1 – Week 3 – HC
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PRE – L2 – P1 – Week 4 – HA
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PRE – L2 – P1 – Week 4 – LA
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PRE – L2 – P1 – Week 4 – HB
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PRE – L2 – P1 – Week 4 – LB
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PRE – L2 – P1 – Week 4 – HC
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PRE – L2 – P1 – Week 5 – HA
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PRE – L2 – P1 – Week 5 – LA
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PRE – L2 – P1 – Week 5 – HB
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PRE – L2 – P1 – Week 5 – LB
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PRE – L2 – P1 – Week 5 – HC
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PRE – L2 – P1 – Week 6 – HA
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PRE – L2 – P1 – Week 6 – LA
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PRE – L2 – P1 – Week 6 – HB
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PRE – L2 – P1 – Week 6 – LB
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PRE – L2 – P1 – Week 6 – HC
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PRE – L2 – P1 – Week 1 – HA
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Phase 2
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PRE – L2 – P2 – Week 1 – HA
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PRE – L2 – P2 – Week 1 – LA
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PRE – L2 – P2 – Week 1 – HB
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PRE – L2 – P2 – Week 1 – LB
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PRE – L2 – P2 – Week 1 – HC
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PRE – L2 – P2 – Week 2- HA
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PRE – L2 – P2 – Week 2 – LA
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PRE – L2 – P2 – Week 2 – HB
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PRE – L2 – P2 – Week 2 – LB
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PRE – L2 – P2 – Week 2 – HC
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PRE – L2 – P2 – Week 3 – HA
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PRE – L2 – P2 – Week 3 – LA
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PRE – L2 – P2 – Week 3 – HB
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PRE – L2 – P2 – Week 3 – LB
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PRE – L2 – P2 – Week 3 – HC
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PRE – L2 – P2 – Week 4 – HA
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PRE – L2 – P2 – Week 4 – LA
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PRE – L2 – P2 – Week 4 – HB
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PRE – L2 – P2 – Week 4 – LB
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PRE – L2 – P2 – Week 4 – HC
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PRE – L2 – P2 – Week 5 – HA
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PRE – L2 – P2 – Week 5 – LA
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PRE – L2 – P2 – Week 5 – HB
-
PRE – L2 – P2 – Week 5 – LB
-
PRE – L2 – P2 – Week 5 – HC
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PRE – L2 – P2 – Week 6 – HA
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PRE – L2 – P2 – Week 6 – LA
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PRE – L2 – P2 – Week 6 – HB
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PRE – L2 – P2 – Week 6 – LB
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PRE – L2 – P2 – Week 6 – HC
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PRE – L2 – P2 – Week 1 – HA
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Phase 3
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PRE – L2 – P3 – Week 1 – HA
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PRE – L2 – P3 – Week 1 – LA
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PRE – L2 – P3 – Week 1 – HB
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PRE – L2 – P3 – Week 1 – LB
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PRE – L2 – P3 – Week 1 – HC
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PRE – L2 – P3 – Week 2 – HA
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PRE – L2 – P3 – Week 2 – LA
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PRE – L2 – P3 – Week 2 – HB
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PRE – L2 – P3 – Week 2 – LB
-
PRE – L2 – P3 – Week 2 – HC
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PRE – L2 – P3 – Week 3 – HA
-
PRE – L2 – P3 – Week 3 – LA
-
PRE – L2 – P3 – Week 3 – HB
-
PRE – L2 – P3 – Week 3 – LB
-
PRE – L2 – P3 – Week 3 – HC
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PRE – L2 – P3 – Week 4 – HA
-
PRE – L2 – P3 – Week 4 – LA
-
PRE – L2 – P3 – Week 4 – HB
-
PRE – L2 – P3 – Week 4 – LB
-
PRE – L2 – P3 – Week 4 – HC
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PRE – L2 – P3 – Week 5 – HA
-
PRE – L2 – P3 – Week 5 – LA
-
PRE – L2 – P3 – Week 5 – HB
-
PRE – L2 – P3 – Week 5 – LB
-
PRE – L2 – P3 – Week 5 – HC
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PRE – L2 – P3 – Week 6 – HA
-
PRE – L2 – P3 – Week 6 – LA
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PRE – L2 – P3 – Week 6 – HB
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PRE – L2 – P3 – Week 6 – LB
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PRE – L2 – P3 – Week 6 – HC
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PRE – L2 – P3 – Week 1 – HA
PRE – L2 – P2 – Week 6 – LA
| Movement |
Reps/Breaths
|
| 90/90 Hamstring Pullback with Reach | 8 Breaths |
| Finish with left shift | |
| Side Lying Pullback with Reach |
3 pullbacks + 5 reaches.
|
| Spiderman Rotation | 2 Breaths |
| To set from all fours | |
| All Fours to Downdog to Squat | 3 Each |
| From each position | |
| ½ Kneel Pullback Split Squat Hold |
3 Shifts + 3x5s Holds
|
| ½ Kneel Pullback Lateral Squat Hold | 3x5s Each |
| Shift first | |
| ½ Kneel Pullback SLDL Hold | 3x5s Each |
| Shift first | |
| Movement |
Reps/Breaths
|
| High Hip Reverse Crawl | 8 Steps Ea |
| Elbow March | 8 Steps Ea |
| Reverse Lunge | 6 Steps Ea |
| March to Skip | 10 yards |
| Lateral Skip | 10 yards |
| Low A Run Low – Med A Run Low – Med – High A Run |
10 yards |
| Movement | Reps | Distance | Rest |
| Tempo Runs | 5×5 | 176 yd / 161 m | Reps: HR < 140 BPM Sets: 2 min |
Buying a HR monitor recommended.
*if you can do this outside many soccer fields can accomodate these distances (i.e. diagonal is 150m)
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