Intermediate Difficulty

Coach Kozak’s soccer agility workouts will improve quickness and conditioning. HASfit’s soccer workouts are great for both males and females. The soccer speed training routine is designed for athletes ages 10 and up.

Soccer Workout Instructions: Complete 4 rounds of each exercise. Take a 60 second rest in between each round.
Ladder Drill: Skiers – Down and Back x 3
Star Jumps x 12
High Plank Triangle Jumps x 12
Ladder Drill: Step in – Step Out – Down and Back x 3
Ladder Drill: Crossover Shuffle – Down and Back x 3
Knee Tucks x 12
Lateral 1,2,3 x 30 seconds
Ladder Drill: Lateral Plank Walks – Down and Back x 1

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Intermediate Difficulty

Complete as many rounds as possible in 15 minutes.

Perform the appropriate exercise for your fitness level at high intensity for the prescribed repetitions to complete one round.

Beginner: DB Sumo Deadlift + Push Jerk x 8, DB High Snatch Pull x 8, Negative Pull-ups x 6, Plank Knee Tucks x 4
Intermediate: DB Sumo Deadlift + Push Jerk x 6, Barbell High Snatch Pull x 6, Negative Pull-ups x 10, Plank Knee Tucks x 6
Advanced: Barbell Sumo Deadlift + Push Jerk x 6, Barbell High Snatch Pull x 6, Pull-ups x 8, Plank Knee Tucks x 6

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