Fitness
"Coaches can give you information, they can give you guidelines, and they can put you in a position. But the only person who can truly make you better is you." - Brandi Chastain
"Coaches can give you information, they can give you guidelines, and they can put you in a position. But the only person who can truly make you better is you." - Brandi Chastain
Workout Programs
Workout Programs
Individual, soccer-specific workouts, demos and advice.
Individual, soccer-specific workouts, demos and advice.
Fitness: Dynamic Warm-up.pdfDynamic Warm-up
Fitness: Sprint Work.pdfSprint Work
Arsenal Extended Break Workout Program Version 2 .pdfExtended Break Workout Program
Demo: Lifting
Demo: Core Workout
Demo: Sprints
Demo: Plyo 1
Demo: Plyo 2
Demo: Plyo 3
Speed & Agility Ladder
Speed & Agility Ladder
A speed & agility ladder is a valuable tool for players. Quick, coordinated feet are a crucial trait of elite players.
This video provides a series of steps you can master. Each will help improve your fitness, coordination, explosiveness and foot speed. If you don't have a ladder, use anything to mark the space.
Yoyo Intermittent Recovery Test
Yoyo Intermittent Recovery Test
Similar to the Beep Test, this is a great baseline for measuring soccer-specific fitness.
Use the downloadable audio link to conduct your test. Use the image for setup, and click here for more instructions.
