The BE Soccer X-Training Program

This self-paced home cross-training program will help soccer athletes become more resilient and fit in order to help prevent injuries and improve athletic performance.

We have collaborated with Cincinnati professional soccer player, Nick Hagglund, to provide a unique instructional experience for soccer athletes through video demonstrations.

Nick will help guide you through our specially designed soccer mobility, strength, core, and balance exercise video routines. He will also instruct you on tips and drills to improve your soccer skills.

Athletes will also have access to a 6-week training plan to guide him/her on how to implement the 70+ exercises.

Use this training chart and the video library below to guide your exercise sessions:

Download the training plan in order to print out.

Download Training Plan

VIDEO LIBRARY

WARM-UP / DIAPHRAGM BREATHING / MOBILITY

Warm-up

Windmill 10x

Cossack 10x

Rocking Lunges 10x

Downward dog 10x

Yoga Lunge w/ Thoracic Open 5x

Cat/Cow 10x

Standing Knee Pull 5x

Standing Figure 4 Pull 5x

Standing Quad Pull 5x

Leg Swings Side/Side/Forward/Backward 10x

Diaphragm

Breathing Series

Mobility

Figure 4 Stretch 30-60 seconds each side

Hooklying Knee Drop Stretch 30-60 seconds each side

Butterfly Stretch 30-60 seconds each side

Kneeling Hip Flexor Stretch 30-60 seconds each side

Standing Hamstring Stretch 30-60 seconds each side

Calf Stretch 30-60 seconds each side

STRENGTH / CONDITIONING / MOTOR CONTROL

Level 1

Level 1 // Part A (core focus)

Gluteus Bridge 10x

Low Plank 10 breaths

Half Side Plank 10 breaths each side

Tall Kneeling Weight Press 10x

Dead Bug 20x

Level 1 // Part B (lower body focus)

Sidelying Clam Shell 10x each side

Sidelying Reverse Clam Shell 10x each side

Hamstring Bridge 10x

Level 1 // Part C (whole body focus)

Sidelying Hip Abduction 10x each side

Quadruped Gluteus Kick 15x each side

High Plank 10 breaths

Banded Squat Hold 10 breaths

Tall Kneeling Band Pull Apart 10x each side

Level 1 NM (neuromuscular focus)

Single Leg Balance 90/90 Eyes Open 10 breaths each leg

Single Leg Balance 90/90 Eyes Closed 10 breaths each leg

2-Leg Snap Downs 10x

Level 2

Level 2 // Part A (core focus)

Bridge March 20x

Low Plank Hip Abduction 10x each side

Half Side Plank Hip Abduction 10x each side

Tall Kneeling Overhead Pullover 10x

Hollow Hold 10 breaths

Level 2 // Part B (lower body focus)

Stand Static Hip Abduction 10x each side

Stand Static Hip Extension 10x each side

Side Lunge 10x each side

Level 2 // Part C (whole body focus)

Banded Squats 10x

Hamstring Slider Curl 10x

Reverse Plank 10 breaths

High Plank w/ Opposite Hip Touch 20x

Dolphins 10x

Level 2 NM (neuromuscular)

Single Leg Balance Soft Surface Eyes Open 10 breaths each side

Single Leg Balance Soccer Ball Halos 10x each direction

2-Leg Snap Downs 10x

Split Stance Snap Down 10x each side

Level 3

Level 3 // Part A (core focus)

Single Leg Bridge 10x each side

Low Plank Reach 10x

Full Side Plank 10 breaths

Tall Kneeling Paloff Press 10x each side

Hollow Hold Hip Flexion w/ Mini-Band 20x

Level 3 // Part B (lower body focus)

Single leg Stand Fire Hydrant 10x each side

Single Leg Stand Donkey Kick 10x each side

Kickstand Squat 10x each side

Level 3 // Part C (whole body focus)

Standing Paloff Press 10x each side

Standing Paloff Chop 10x each side

Reverse Lunge 10x each side

Side Lunge 10x each side

Stand Hip Flexor Banded Pull 20x

Level 3 NM (neuromuscular)

Single Leg Balance Soft Surface Soccer Ball Halos 10x each direction

2-Leg Snap Downs 10x

Split Stance Snap Down 10x each side

Single Leg Snap Down 10x each side

2-leg jump squat 10x

SOCCER SKILLS

Ball Skills: Toe Taps

Ball Skills: Side-to-side Control

Ball Skills: Control Dribbling

Ball Skills: Cone Dribbling

Ball Skills: Passing

Ball Skills: Combination Drill

Balls Skills: Box Drill