"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

Individual, soccer-specific workouts, demos and advice.

Fitness: Dynamic Warm-up.pdf

Dynamic Warm-up

Fitness: Sprint Work.pdf

Sprint Work

Arsenal Extended Break Workout Program Version 2 .pdf

Extended Break Workout Program

Demo: Lifting

Demo: Core Workout

Demo: Sprints

Demo: Plyo 1

Demo: Plyo 2

Demo: Plyo 3

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

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.