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
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