Off Season Workout

​Coach Keller’s Offseason Workout Plan 2020
Simley Soccer
 
Day 1: Lower Body
 
               •             Dumbbell deadlifts 3 Sets 8-10 reps
               •             Individual leg lunges 3 sets 8-10 reps
               •             Hamstring curl with Medicine ball 3 sets 10 reps
               •             Calf raises with or without dumbbells 3 sets 10 reps
               •             Dumbbell lateral lunges 3 sets 8-10 reps
               •             Kettlebell swings 3 sets 10 reps
               •             Straight leg deadlift 3 sets 8-10 reps
               •             5 min jump rope
 
Day 2: Upper Body
 
               •             Push-ups 4 sets 10 reps
               •             Shoulder press 3 sets 8-10 reps
               •             Single arm dumbbell rows 3 sets 8-10 reps
               •             Lateral dumbbell raises 3 sets 8-10 reps
               •             Pull ups 3-4 sets until failure
               •             Planks 3-4 sets of 30 seconds
               •             Superman’s
               •             Crunches 3-4 sets for 30 seconds
               •             Side planks for 30 seconds with reach under at 15 seconds
               •             Medicine ball twists 3-4 sets 10 on each side
 
Day 3: Agility/Explosiveness
 
               •             Jumping Lunges 3 sets 8 reps
               •             Broad Jump 3 Sets 8 reps
               •             Skater Jumps 3 sets 10 reps per leg
               •             Single Leg Broad Jumps 3 sets 4-6 reps
               •             Knee to Vertical Jumps or Box Jumps 3 reps 8 sets
               •             Lateral Box Jumps 3 Sets 6 reps
               •             20 jumping knee tucks
 
Day 4: Abs and Core
 
1 min crunches
1 min leg raisers
1 min side planks (30 seconds each side)
1 min V-ups
1 min sit-ups
1 min side twists (w or w/o medicine ball)
1 min plank
1 min mountain climbers