Soccer - stability and speed v.1
Quick exercises designed for anyone who wants a quick daily ritual that will help them on the field.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pogo Jump | 2 | 30 reps |
| 2 | Lateral Jump | 2 | 30 reps |
| 3 | Plank with Shoulder Taps | 2 | 1 min |
| 4 | Single Leg Plate Hop | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Toe Point Scoop | 2 | 30 reps |
| 6 | Wall Ball Drill | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 2 | Box Jump | 2 | 20 reps |
| 3 | Balance Cone Pick-Up | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 4 | A Skip | 2 | 20 reps |
| 5 | Side Plank with Reach Through | 1 | 1 min |
| 1 | 1 min | ||
| 6 | Wall Ball Drill | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pogo Jump | 2 | 30 reps |
| 2 | Lateral Jump | 2 | 30 reps |
| 3 | Plank with Shoulder Taps | 2 | 1 min |
| 4 | Single Leg Plate Hop | 1 | 15 reps |
| 1 | 15 reps | ||
| 5 | Toe Point Scoop | 2 | 30 reps |
| 6 | Wall Ball Drill | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 2 | 20 reps |
| 2 | Box Jump | 2 | 20 reps |
| 3 | Balance Cone Pick-Up | 2 | 15 reps |
| 4 | A Skip | 2 | 20 reps |
| 5 | Side Plank with Reach Through | 1 | 1 min |
| 1 | 1 min | ||
| 6 | Single Leg Plate Hop | 1 | 15 reps |
| 1 | 15 reps | ||
| 7 | Wall Ball Drill | 1 | 3 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Single Leg Hop | 1 | 30 reps | 100% |
| 1 | 30 reps | 100% | ||
| 1 | 30 reps | 100% | ||
| 2 | Pogo Jump | 2 | 30 reps | — |
| 3 | Single Plate Hop To Lateral Hop | 1 | 15 reps | 100% |
| 1 | 15 reps | 100% | ||
| 1 | 15 reps | 100% | ||
| 4 | Butt Kicks | 1 | 1 min | 100% |
| 1 | 1 min | 100% | ||
| 5 | Sit Up | 1 | 25 reps | — |
| 1 | 25 reps | — | ||
| 6 | Wall Ball Drill | 1 | 3 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wall Ball Drill | 1 | 5 min | — |
| 2 | Pull Back Behind The Leg Drill | 1 | 3 min | — |
| 3 | A Skip | 1 | 30 reps | — |
| 1 | 30 reps | — | ||
| 4 | Elastico | 1 | — | — |
| 1 | — | — | ||
| 5 | Box Jump | 1 | 25 reps | 100% |
| 1 | 25 reps | 100% | ||
| 6 | Butt Kicks | 1 | 30 reps | — |
| 1 | 30 reps | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Soccer - stability and speed v.1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 10 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Soccer - stability and speed v.1 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Soccer - stability and speed v.1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
