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Soccer X-Training

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 the training chart and video library below to guide your exercise sessions.


VIDEO LIBRARY


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

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