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

• 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