INDIVIDUAL TRAINING EXERCISES

Click Here For a Home Workout Program Developed by Coach Brianna and Coach Jakeema

See Below for a Individual Workout Program Developed by Coach Quinn

Below are solo skill training activities as well as bodyweight strength, speed, and agility circuit workouts. After the activities, you will find sample workout schedules for pairing these activities. Remember to complete a full dynamic warm up prior to participating in any of the individual training exercises or the circuit workouts. 

Skill Exercises For Everyone: 

10 Minute Ball Mastery Workout: https://www.youtube.com/watch?v=U3N_qXaqrtI

10 Minute Footwork Workout: https://www.youtube.com/watch?v=nHxClhfQjlM

Individual Training Exercises Part 1: https://www.youtube.com/watch?v=deh07Qar5wI

Individual Training Exercises Part 2: https://www.youtube.com/watch?v=78P-OMMJ8jQ

10 Explosive Speed Exercises: https://www.youtube.com/watch?v=FYJJbwG_i8U

**complete 10 reps of each, 3 times per week with a rest day in between

Skill Exercises For Goalkeepers: 

Solo Goalkeeper Training: https://www.youtube.com/watch?v=aS1-h7CLvoY&t

Solo Goalkeeper Training Part 2:  https://www.youtube.com/watch?v=W2Cg8r6qlxU

Goalkeeper Solo Training #1 - 5 Exercises you can do on your own at home: https://www.youtube.com/watch?v=xq9z9O3BRrw&t

Goalkeeper Solo Training #2 - 5 Exercises you can do on your own at home: https://www.youtube.com/watch?v=iktqVrrUYbY&t

Speed, Strength, Power, and Agility Circuit Workouts:

Circuit 1: 

**complete all reps and sets of both paired exercises before moving onto the next pair. 

Power skips - 8 reps x 3-4 sets    (https://www.youtube.com/watch?v=NCY9gFsZk9Y)

Plyo (or regular) push up - 8 reps x 3-4 sets (https://www.youtube.com/watch?v=QlsBDcMK9EY)

Scissor Jumps - 8 reps x 4 sets (https://www.youtube.com/watch?v=5VlnYBz64Pg)

Butterfly Sit ups - 8 reps x 4 sets (https://www.youtube.com/watch?v=HghGGudXuGM)

Body Weight Squats - 8 reps x 4 sets (https://www.youtube.com/watch?v=p3g4wAsu0R4)

Towel Hamstring Curl - 8 reps x 4 sets (https://www.youtube.com/watch?v=6tUMNj1S-rg)

High/Low Planks - 8 reps x 3 sets (https://www.youtube.com/watch?v=kJp-8Me6_84)

Inchworm Walkouts - 5 reps x 3 sets (https://www.youtube.com/watch?v=ttxQ_UPOwWc)

3- 5 Min. AMRAP **set a timer for 3-5 mins complete as many of the prescribed reps before moving onto the next. Continue for set time.

Circuit 2:

20 Yard Sprints - X 4

20 Yard Power Skips - X 4 (https://www.youtube.com/watch?v=NCY9gFsZk9Y)

Lateral Bounds - 8 reps x 3 sets (https://www.youtube.com/watch?v=JRF8n7mkBvM)

Forward Lunge - 8 reps each leg x 3 sets (https://www.youtube.com/watch?v=DlhojghkaQ0)

Butterfly Sit- Ups- 15 reps x 3 sets (https://www.youtube.com/watch?v=HghGGudXuGM)

Partner Resistance Towel Curls- 12 reps x 3 sets (https://www.youtube.com/watch?v=AH25gvGt628)

Diamond Push Ups- 10 reps x 3 sets (https://www.youtube.com/watch?v=iKPYFK9QYps)

Sumo Squats- 12 reps x 3 sets (https://www.youtube.com/watch?v=xdQ8gh_-4t8)

Bird dogs - 6 reps each leg x 3 sets (https://www.youtube.com/watch?v=wgOuR7YrwtM)

Circuit 3: 

Forward/Backward Linear Bounds - 20 seconds each leg x 4 sets (https://www.youtube.com/watch?v=AodPPKsKNH4)

Linear Hops (continuous) - 20 secs x 4 sets (https://www.youtube.com/watch?v=qo03sjLLVlA)

Lateral Line Jumps- 20 secs x 4 sets (https://www.youtube.com/watch?v=X4wPfeY3QKY)

Lateral Hops - 20 secs x 4 sets (https://www.youtube.com/watch?v=UCXGrJBhIYE )

Jump Rope - 50 secs x 4 sets

Broad Jump to 10 Yard Sprint-  2 x 6 sets (https://www.youtube.com/watch?v=NtUvX0z-MYg)

Single Leg Plyo Sprint Jump - 12 each leg x 6 sets (https://www.youtube.com/watch?v=HmC9N1ApplI)

Hand Release Push Ups - 10 reps x 5 sets (https://www.youtube.com/watch?v=hfaUWLlhvKk)

Low Alternating Plank Reach - 12 reps x 5 sets (https://www.youtube.com/watch?v=xst2FFsIa74)

Sample Workout Schedules:

Below are a few samples of how you might combine the solo skill sessions with the circuit workouts. Select one sample and follow it for the week. After that you can either continue with that schedule each week, select another, or come up with your own if you feel comfortable doing so. Feel free to modify the number of reps and sets for exercise to fit your level of experience/ fitness. 

Sample Workout Schedule 1: 

 Day 1:

-Dynamic Warm Up

-Circuit workout  1 

-10 Minute Ball Mastery Workout — for goalkeepers (GK’s), ‘Solo goalkeeper training part 1’ 

-Cool down/Stretch

Day 2: REST

Day 3:

-Dynamic Warm up

-Circuit workout 2

-10 minute footwork workout — for GK’s ‘Solo goalkeeper Training Part 2’

-Cool down/stretch 

Day 4: REST

Day 5:

-Dynamic Warm up

-Circuit workout 3 

-Individual Training Exercises Part 1 — for GK’s ‘Goalkeeper Solo Training #1’

-Cool down/stretch

Sample Workout Schedule 2: 

** Days 2 and 4 are active recovery days; no additional rest days needed between workouts

Day 1: 

-Dynamic Warm Up

-Circuit 1

-Cool down/Stretch 

Day 2: 

-Dynamic Warm Up

-‘Individual Training Exercises Part 1’ —GK’s ‘Solo goalkeeper training part 1’

-‘Ball Mastery’ —  GK’s ‘Solo goalkeeper training part 2’

-Cool down/ Stretch

Day 3:

-Dynamic Warm Up 

-Circuit workout 2 

-Cool down/ Stretch 

Day 4: 

-Dynamic Warm up

-‘Individual Training Exercises Part 2’  — GK’s ‘Goalkeeper Solo Training #1’

-’10 Minute Footwork Workout’ — ‘Goalkeeper Solo Training #2’

-Cool down/ Stretch 

Day 5:

-Dynamic Warm up

-Circuit Workout 3 

-Cool down/ Stretch

Sample Workout Schedule 3:

**more emphasis on skill development than strength, speed and agility

Day 1:

-Dynamic Warm up

-’10 explosive Speed Exercises’

-‘Individual Training Exercise Part 1’ —GK’s ‘Solo goalkeeper training part 1’

-’10 Minute Ball Mastery Workout’ —GK’s ‘Solo goalkeeper training part 2’

-Cool down/Stretch 

Day 2: REST

Day 3:

-Dynamic Warm up

-’10 Explosive Speed Exercises’

-‘Individual Training Exercises Part 2’ —GK’s ‘Goalkeeper Solo Training #1’

-’10 Minute Footwork Workout’  —GK’s ‘Goalkeeper Solo training part #2’

-Cool down/Stretch 

Day 4: REST

Day 5:

-Dynamic Warm up 

-’10 Explosive Speed Exercises’ 

-‘Individual Training Exercises Part 1’ —GK’s ‘Solo goalkeeper training part 1’ OR ‘Goalkeeper Solo Training # 1’

-’Individual Exercises Part 2’. —GK’s ‘Solo goalkeeper training part 2’ OR ‘Goalkeeper Solo Training #2’

-Cool down/ stretch