Workout from home

First and most importantly, I hope everyone is staying safe and healthy!

Please find this weeks at home soccer workout. This includes a ball mastery video and a home conditioning workout video. Please send videos of You or your athlete doing these exercises to be featured on our social media pages to coachadambutler@hotmail.com.

Technical Work

Ball Mastery Video 

Ball mastery

  • Toe Taps – 30 Seconds
  • Pendulums – 30 Seconds
  • Bow Ties – 30 Seconds
  • Rollovers – 30 Seconds
  • 1 minute rest

Repeat 3x 

Ball and Wall

  • One Touch Alternate Foot – 2 minutes
  • 30 Second Rest 
  • Two Touch Alternate Foot – 2 minutes
  • 30 Second Rest 
  • Two Touch Same Foot Touch & Pass – 2 minutes
  • 30 Second Rest 
  • Receive & Turn Alternate Side – 2 minutes
  • 30 Second Rest 

Figure of 8 – If no cones, use any two objects

  • Right Foot Only – 1 Minute
  • 1 minute Rest   
  • Left Foot Only – 1 Minute
  • 1 Minute Rest 
  • Insides Only – 1 Minute
  • 1 Minute Rest 
  • Outside Only – 1 Minute
  • 1 Minute Rest
  • Rollover Through Middle – 1 Minute
  • 1 Minute Rest  

Conditioning Work

Conditioning Workout Video  

  • 10 Minute Run – As fast as possible 
  • 30 Seconds Squat
  • 30 Seconds Rest 
  • 30 Seconds Push Up
  • 30 Seconds Rest 
  • 30 Seconds Alternate Lunges
  • 30 Seconds Rest 
  • 30 Seconds Sit Up
  • 30 Seconds Rest 
  • 30 Seconds Burpee
  • 30 Seconds Rest 

Repeat 4x 

We will also be adding videos to our youtube channel so please subscribe to see all new content! – ASC Islander Training

Please let me know if you have any questions or need help with an exercise! 

Adam Butler Director of Coaching Alameda Soccer Club

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