Weekly Workouts

As we face an social isolation period, here is a week by week workout for you to stay active! The only equipment needed is a ball, jump rope, space to run, tape/cones.

Included in each exercise is a video link with a demonstration. Section I gives exercises to “test” every 2 weeks to record your process on things such as the mile, shuttle run, ect. Section II demonstrates the different types of exercises/stretches. Section III gives a 7-day workout plan. Stay home, and stay active! We are all in this together. Good luck!


Test yourself every 2 weeks on these 3 tests and record results –

  1. Mile https://www.youtube.com/watch?v=WkKpYF-zrTY
  2. 300 shuttle run https://www.youtube.com/watch?v=J5zgcIcnBY0
  • Run 25 yards out and back 25 yards, 6 round trips, rest 60 seconds, repeat, rest 60 seconds, repeat.
  • Record your worst time of the three 300’s, try to stay consistent on times.
  1. 5-10-15-20-25 shuttle run https://www.youtube.com/watch?v=LJcWjNMISc0
  • Run out forwards and run backwards on return. 
  • One repetition 
  • 5 yards-10 yards-15 yards-20 yards-25 yards record time


  • Warm-up with a ball until you are sweating lightly. 
  • Be creative by juggling and dribbling in a small 
  • space.
  • Wear good supportive shoes.
  • Exercises should be done on a softer surface if possible.
  • Train consistently if you expect to improve consistently. 
  • 6 days a week of training with one full day of recovery a week.


Aerobic Interval training 

  • 3 to 4 days a week
  • Work intervals 1 to 4 minutes 
  • Repetitions 4 to 10
  • Ratio of Work to Rest
  • 2 to 1, 1 to 1
  • Intensity: 70-85%

Anaerobic Interval training 

  • 2 days a week 
  • Work intervals 1 to 4 minutes 
  • Repetitions 4 to 10
  • Ratio of Work to Rest
  • 2 to 1, 1 to 1, 1-2
  • Intensity: 80-95%

Core and Strength training (Parts of FIFA 11 Phase 2 & PEP) https://www.youtube.com/watch?v=jO52rfzQVOw&list=PLwHcc8mVbL1WWMy-WU8ItAxU9BhN_zzN9 

Strengthening: This portion of the program focuses on increasing leg strength. This will lead to increased leg strength and a more stable knee joint. Technique is everything; close attention must be paid to the performance of these exercises in order to avoid injury. 

Walking Lunges (3 sets x 10 reps) https://www.youtube.com/watch?v=L8fvypPrzzs

  • Purpose: Strengthen the thigh (quadriceps) muscle.
  • Instruction: Lunge forward leading with your right leg. Push off with your right leg and lunge forward with your left leg. Drop the back knee straight down. Make sure that your keep your front knee over your ankle. Control the motion and try to avoid you front knee from caving inward. 

If you can’t see your toes on your leading leg, you are doing the exercise incorrectly. 

Russian Hamstring (3 sets x 10 reps) https://www.youtube.com/watch?v=lw3FZ3Bs6Ao

  • Purpose: Strengthen hamstrings muscles 
  • Instruction: Kneel on the ground with hands at your side. Have a partner hold firmly at your ankles. With a straight back, lead forward leading with your hips. Your knee, hip and shoulder should be in a straight line as you lean toward the ground. Do not bend at the waist. You should feel the hamstrings in the back of your thigh working. 

Repeat the exercise for 3 sets of 10, or a total of 30 reps. 

Single Toe Raises (2 sets x 30 reps) https://www.youtube.com/watch?v=pO3wDu6U6AE

  • Purpose: This exercise strengthens the calf muscle and increases balance. 
  • Instruction: Stand up with your arms at your side. Bend the left knee up and maintain your balance. Slowly rise up on your right toes with good balance. You may hold your arms out ahead of you in order to help. Slowly repeat 30 times and switch to the other side. 

As you get stronger, you may need to add additional repetitions to this exercise to continue the strengthening effect of the exercise. 

The Bench Alternating legs (3 sets x 40–60 sec. each) https://www.youtube.com/watch?v=OsOOb1453ro

  • Purpose:  This exercise strengthens your core muscles, which is important to ensure stability of the body in all movements. 
  • Instruction: Assume the starting position by lying on your front, supporting your- self on your forearms and feet. During this exercise, lift your upper body, pelvis and legs up until your body is in a straight line from head to foot. draw your shoulder blades in towards your spine so that they lie flat against your back. Your elbows are directly under your shoulders. pull in your stomach and gluteal muscles. lift each leg in turn, holding for a count of 2 seconds. continue for 40–60 seconds. return to the starting position.

Sideways Bench (3 sets x 20–30 sec. on each side) https://www.youtube.com/watch?v=ediXCJgYW7Q

  • Purpose: This exercise strengthens your lateral core muscles, which is important to ensure stability of the body in all movements. 
  • Instruction: Assume the starting position, lying on your side with the knee of your lowermost leg bent to 90 degrees and supporting yourself on your forearm and lowermost leg. During this exercise, lift your pelvis and uppermost leg until they form a straight line with your shoulder and hold the position for 20–30 seconds. The elbow of your supporting arm is directly under your shoulder. return to the starting position, take a short break and repeat the exercise on the other side. 

Stretching at the End of each training session –

By doing the exercises outlined here, you can improve and maintain your range of motion, reduce stiffness in your joints, reduce post-exercise soreness, reduce the risk of injury and improve your overall mobility and performance. 

    • Don’t bounce or jerk when you stretch. Gently stretch to a point of tension and hold. 
    • Hold the stretch for 30 seconds. Concentrate on lengthening the muscles when you’re stretching.
    • Breathe normally. Don’t hold your breath. 

Calf stretch – (30 seconds x 2 reps) https://www.youtube.com/watch?v=HSxnv6s-dAo

  • Instruction: Stand leading with your right leg. Bend forward at the waist and place your hands on the ground (V formation). Keep your right knee slightly bent and your left leg straight. Make sure your left foot is flat on the ground. Do not bounce during the stretch. Hold for 30 seconds. Switch sides and repeat.

Quadricep stretch – (30 seconds x 2 reps) https://www.youtube.com/watch?v=BhQimqvU1tM

  • Instruction: Place your left hand on your partner’s left shoulder. Reach back with your right hand and grab the front of your right ankle. Bring your heel to buttock. Make sure your knee is pointed down toward the ground. Keep your right leg close to your left. Don’t allow knee to wing out to the side and do not bend at the waist. Hold for 30 seconds and switch sides.

Figure Four Hamstring stretch – (30 sec x 2 reps) https://www.youtube.com/watch?v=BH12mr3W5tM

  • Purpose: To stretch the hamstring muscles of the back of the thigh.
  • Instruction: Sit on the ground with your right leg extended out in front of you. Bend your left knee and rest the bottom of your foot on your right inner thigh. With a straight back, try to bring your chest toward your knee. Do not round your back. If you can, reach down toward your toes and pull them up toward your head. Do not bounce. Hold for 30 seconds and repeat with the other leg.

Inner Thigh Stretch – (20 sec x 3 reps) https://www.youtube.com/watch?v=XqdcQVs8Es4

  • Instruction: Remain seated on the ground. Spread your legs evenly apart. Slowly lower yourself to the center with a straight back. You want to feel a stretch in the inner thigh. Now reach toward the right with the right arm. Bring your left arm overhead the stretch over to the right. Hold the stretch and repeat on the opposite side.

 Hip Flexor Stretch – (30 sec x 2 reps) https://www.youtube.com/watch?v=7bRaX6M2nr8

  • Instruction: Lunge forward leading with your right leg. Drop your left knee down to the ground. Placing your hands-on top of your right thigh, lean forward with your hips. The hips should be square with your shoulders. If possible, maintain your balance and lift back for the left ankle and pull your heel to your buttocks. Hold for 30 seconds and repeat on the other side. 

Figure Four Piriformis stretch – supine (30 sec x 2 reps) https://www.youtube.com/watch?v=-g0nuyTHMrI

  • Instruction: Lie on your back and bend both of your knees. Fold your left ankle over your right knee. Place your hands behind your right thigh and pull your right knee to chest. You should feel a good stretch in the left glutaral region and the side of the thigh. Hold for 30 seconds and repeat on the other side. If you experience and low back pain with this stretch, slowly lower your legs down and let your coach/trainer know. 

Seated Butterfly stretch – seated (30 sec x 2 reps) https://www.youtube.com/watch?v=OrxjCE_tJ3k

  • Instruction: Sit up bringing your feet in so that the soles of your feet are touching. Gently place your elbows on your knees and slowly push down. You should feel a good stretch of the inner thigh. Hold this for 30 seconds and repeat 2 to 3 times. 

Cool-down –  Juggle for 5-10 Minutes https://www.youtube.com/watch?v=SzZ7Ecql-sg


Day 1 – Aerobic Interval Training 

4×4 Four x 4-minute-high intensity Intervals of:

  • running
  • Jump rope
  • stationary bike, 
  • elliptical machine 

followed by 2 minutes of low intensity walking jogging etc…

Core and Strength training –

  • 10 pushups 3 sets
  • Soccer Stretching Routine

Day 2 – Anaerobic Interval training 


  • 30 seconds of max effort 
  • Followed by 30 seconds stationary recovery 
  • Repeat each exercise 6 times

Exercise 1: foundation (tapping the ball back and forth between your feet), If possible moving https://www.youtube.com/watch?v=ebjxfvndVtM

forward and backwards

Exercise 2: toe tappers (touch the top of the ball with the bottom of your feet as fast as you can), If possible moving forward and backwards https://www.youtube.com/watch?v=ODIw8K66QiI

Exercise 3: ski hops back and forth over the object while landing softly on both feet at the same time. https://www.youtube.com/watch?v=Zxj8SOHn38Q

Must maintain good technique with a balanced flexed landing.

  • Levels to choose from: 
  • Easy- over the jump rope 
  • Medium- over a box of Kleenex 
  • Hard- over a soccer ball

Core and Strength training

  • 10 push-ups 3 sets
  • Soccer Stretching Routine


Day 3 – Aerobic Interval training 

Ten Intervals of 1-minute high intensity intervals of either:

  • Running
  • Jump rope
  • stationary bike
  • elliptical machine 

followed by 30 second of low intensity walking jogging etc…

Core and Strength training –

  • 10 push-ups 3 sets
  • Soccer Stretching Routine

Day 4 – Anaerobic Agility & Quickness

Ricochets – https://www.youtube.com/watch?v=DOa_wz8HFL0

  • Mark out a small box shape on the floor (about 2 feet square) with tape or your Jump rope 
  • Keeping your feet together, start at one corner of the box and perform small jumps from corner to corner in a random manner.
  • For this exercise the emphasis should be on speed and rate of leg movement rather than height.
  • Each ground contact is 1 repetition. 

Sets/Duration:  3-5 x 20-30 seconds 

Lateral Bounds – https://www.youtube.com/watch?v=gjiZLF5S6aA

  • Begin in athletic position balancing on right leg
  • Load the leg by slightly bending your knee and sitting into your hips
  • Bound (jump) laterally as high and far as possible, landing on opposite leg
  • Absorb impact by landing in loaded position
  • Swing arms to generate power and triple-extend through ankles, knees and hips
  • Start by pausing for 3 seconds between bounds, then progress to quick repeats

Sets/Reps:  3-5×5-10, resting 1-2 minutes between sets 

Explosive Push-Ups – https://www.youtube.com/watch?v=5Ssun8IqkD4

  • Start in traditional push-up position
  • Lower chest to floor, then forcefully push yourself up so your hands leave floor
  • Land softly with elbows bent, and repeat
  • Keep core tight throughout entire movement

Sets/Reps:  4×5-10, resting 2 minutes between sets 

Split-Jumps – https://www.youtube.com/watch?v=lSe1YJI2RPo

  • Stand in staggered stance with right foot in front
  • Lower into lunge position, keeping chest up and core tight
  • Jump up as high as possible, scissor-kick your legs and land with left leg forward
  • Alternate forward leg each set

Sets/Reps: 3-5×10-20, resting 2-3 minutes between sets 

Square Jumps https://www.youtube.com/watch?v=ZAUpFGKcw8M

  • Create a “T” with tape on the ground roughly two feet by two feet
  • Start by hopping with feet together, forward and backward as fast as you can, along the 
  • vertical line of the T
  • Progress to lateral two-foot hops, diagonally, clockwise and counter-clockwise
  • Progress to one-foot hops in all directions
  • The key to this drill is to limit ground contact time, moving as fast as possible

Sets/Duration:  1×20 seconds each pattern 

Core and Strength training – 

  • Soccer Stretching Routine

Day 5 – Active Recovery Day

Duration: 30-45 Minutes of very low intensity activity, preferably something you enjoy doing.

Examples: Juggling, hiking, swimming, walking the dog etc…  Key is to move non-stop.

Core and Strength training – 

  • Soccer Stretching Routine

Day 6 – Aerobic Interval training 

30-60-90 2 to 1

30 seconds of high intensity of any: 

  • Running
  • Jump rope
  • stationary bike
  • elliptical machine 

recovery 15 seconds of low intensity walking jogging etc…

60 seconds Work, 30 seconds recovery

90 seconds Work, 45 seconds recovery

Repeat 3 to 5 times

Core and Strength training

  • 10 push-ups 3 sets
  • Soccer Stretching Routine

Day 7 –  Complete Recovery Day

Relax and take an ice bath.


Prepared by Michael Montgomery 
Bachelor’s Degree in physical education, University of Alaska, Anchorage 
Master’s degree in Coaching, University of Northern Colorado 
NSCAA, National Diploma 
NSCAA, Director of Coaching Diploma,
USSF C License


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