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This routine was designed by Dawn Scott, fitness and performance coach for theU.S.
Women’s National Soccer Team.
Lift left hand off ground, gaze forward and push off right foot to stand.
Reverse move for 1 rep. Do 3 sets of 5 reps per side.
Bending at waist and hips, lower ball toward toes while extending right leg behind you for balance.
When shoulders, hips and right ankle are parallel to ground, return to start.
Do 3 sets of 8 reps per side.
OVERHEAD WALL THROWStand arm’s length from a wall, feet hip-width apart.
Do 3 sets of 10 reps.
4.
ON-THE-BALL PUSH-UPStart in a high plank with both hands on a soccer ball.
Keeping shoulders, hips and ankles aligned, do 3 sets of 8 push-ups.
(For an easier option, lower knees to ground.)
Keeping abs engaged and spine long, lift right leg toward sky, foot flexed.
Holding the plank, repeat for 30 seconds for 1 set.
Do 3 sets per side.
LATERAL SKI JUMPStand with feet shoulder-width apart, knees slightly bent, arms bent 90 degrees at sides.
Squat, pressing through balls of feet, and explode upward, jumping about 2 feet to left.
Reverse move to return to start for 1 rep. Do 3 sets of 6 reps.
7.
SIDE LUNGEStand with feet hip-width apart, abs engaged, hands clasped in prayer position in front of chest.
As you exhale, push off with left foot to return to start.
Do 3 sets of 6 on each side.
ANKLE JUMPStand with feet hip-width apart, hands on hips.
Repeat for 10 seconds, never allowing heels to touch ground, for 1 set.
CONE DRILLPlace 6 cones (or other markers) each 1 step apart.
After last cone, sprint 10 yards.
Walk back to start.
Repeat 4 times for 1 set.
Do 3 sets, resting 1 minute between each.
TOE TAPStand 6 inches behind a soccer ball.
Aim for 8 taps per circle for 1 set.
Drop ball and kick it up with right foot, catching ball before it touches ground.
Do 10 volleys for 1 set, challenging yourself to complete 2 or more kicks per volley.
Do 3 sets on each side.
Production, Daniel Laurine.
Photo Credit: Todd Barry
