logo
BoostcampPNG

Soccer - stability and speed v.1

by Derek C.

Program Description

Balance, speed, and strength for soccer and similar sports that can be done in under 10 minutes every morning.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 06, 2025 10:50
  • Last Edited
    Jan 14, 2026 05:23
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
27.7%
Glutes
18.6%
Abs
10.6%
Adductors
6.9%
Other
6.4%
Hamstrings
5.3%
Chest
5.3%
Triceps
5.3%
Front Delts
5.3%
Stretching
4.3%
Calves
2.1%
Forearms
2.1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
3
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
3
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
3
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
3
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
3
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
3
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
3
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
3
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Box Jump
2
20 reps
-
3
Balance Cone Pick-Up
3
15 reps
-
4
A Skip
2
20 reps
-
5
Side Plank with Reach Through
2
1 mins
-
6
Wall Ball Drill
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Box Jump
2
20 reps
-
3
Balance Cone Pick-Up
3
15 reps
-
4
A Skip
2
20 reps
-
5
Side Plank with Reach Through
2
1 mins
-
6
Wall Ball Drill
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Box Jump
2
20 reps
-
3
Balance Cone Pick-Up
3
15 reps
-
4
A Skip
2
20 reps
-
5
Side Plank with Reach Through
2
1 mins
-
6
Wall Ball Drill
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Box Jump
2
20 reps
-
3
Balance Cone Pick-Up
3
15 reps
-
4
A Skip
2
20 reps
-
5
Side Plank with Reach Through
2
1 mins
-
6
Wall Ball Drill
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Box Jump
2
20 reps
-
3
Balance Cone Pick-Up
3
15 reps
-
4
A Skip
2
20 reps
-
5
Side Plank with Reach Through
2
1 mins
-
6
Wall Ball Drill
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Box Jump
2
20 reps
-
3
Balance Cone Pick-Up
3
15 reps
-
4
A Skip
2
20 reps
-
5
Side Plank with Reach Through
2
1 mins
-
6
Wall Ball Drill
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Box Jump
2
20 reps
-
3
Balance Cone Pick-Up
3
15 reps
-
4
A Skip
2
20 reps
-
5
Side Plank with Reach Through
2
1 mins
-
6
Wall Ball Drill
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Box Jump
2
20 reps
-
3
Balance Cone Pick-Up
3
15 reps
-
4
A Skip
2
20 reps
-
5
Side Plank with Reach Through
2
1 mins
-
6
Wall Ball Drill
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
2
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
2
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
2
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
2
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
2
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
2
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
2
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
2
30 reps
-
2
Lateral Jump
2
30 reps
-
3
Plank with Shoulder Taps
2
1 mins
-
4
Single Leg Plate Hop
2
15 reps
-
5
Toe Point Scoop
2
30 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
1 mins
-
6
Single Leg Plate Hop
2
15 reps
-
7
Wall Ball Drill
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
1 mins
-
6
Single Leg Plate Hop
2
15 reps
-
7
Wall Ball Drill
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
1 mins
-
6
Single Leg Plate Hop
2
15 reps
-
7
Wall Ball Drill
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
1 mins
-
6
Single Leg Plate Hop
2
15 reps
-
7
Wall Ball Drill
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
1 mins
-
6
Single Leg Plate Hop
2
15 reps
-
7
Wall Ball Drill
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
1 mins
-
6
Single Leg Plate Hop
2
15 reps
-
7
Wall Ball Drill
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
1 mins
-
6
Single Leg Plate Hop
2
15 reps
-
7
Wall Ball Drill
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
2
1 mins
-
6
Single Leg Plate Hop
2
15 reps
-
7
Wall Ball Drill
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Single Leg Hop
3
30 reps
100%
2
Pogo Jump
2
30 reps
-
3
Single Plate Hop To Lateral Hop
3
15 reps
100%
4
Butt Kicks
2
1 mins
100%
5
Sit Up
2
25 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Single Leg Hop
3
30 reps
100%
2
Pogo Jump
2
30 reps
-
3
Single Plate Hop To Lateral Hop
3
15 reps
100%
4
Butt Kicks
2
1 mins
100%
5
Sit Up
2
25 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Single Leg Hop
3
30 reps
100%
2
Pogo Jump
2
30 reps
-
3
Single Plate Hop To Lateral Hop
3
15 reps
100%
4
Butt Kicks
2
1 mins
100%
5
Sit Up
2
25 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Single Leg Hop
3
30 reps
100%
2
Pogo Jump
2
30 reps
-
3
Single Plate Hop To Lateral Hop
3
15 reps
100%
4
Butt Kicks
2
1 mins
100%
5
Sit Up
2
25 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Single Leg Hop
3
30 reps
100%
2
Pogo Jump
2
30 reps
-
3
Single Plate Hop To Lateral Hop
3
15 reps
100%
4
Butt Kicks
2
1 mins
100%
5
Sit Up
2
25 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Single Leg Hop
3
30 reps
100%
2
Pogo Jump
2
30 reps
-
3
Single Plate Hop To Lateral Hop
3
15 reps
100%
4
Butt Kicks
2
1 mins
100%
5
Sit Up
2
25 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Single Leg Hop
3
30 reps
100%
2
Pogo Jump
2
30 reps
-
3
Single Plate Hop To Lateral Hop
3
15 reps
100%
4
Butt Kicks
2
1 mins
100%
5
Sit Up
2
25 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Single Leg Hop
3
30 reps
100%
2
Pogo Jump
2
30 reps
-
3
Single Plate Hop To Lateral Hop
3
15 reps
100%
4
Butt Kicks
2
1 mins
100%
5
Sit Up
2
25 reps
-
6
Wall Ball Drill
1
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Ball Drill
1
5 mins
-
2
Pull Back Behind The Leg Drill
1
3 mins
-
3
A Skip
2
30 reps
-
4
Elastico
2
-
5
Box Jump
2
25 reps
100%
6
Butt Kicks
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Ball Drill
1
5 mins
-
2
Pull Back Behind The Leg Drill
1
3 mins
-
3
A Skip
2
30 reps
-
4
Elastico
2
-
5
Box Jump
2
25 reps
100%
6
Butt Kicks
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Ball Drill
1
5 mins
-
2
Pull Back Behind The Leg Drill
1
3 mins
-
3
A Skip
2
30 reps
-
4
Elastico
2
-
5
Box Jump
2
25 reps
100%
6
Butt Kicks
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Ball Drill
1
5 mins
-
2
Pull Back Behind The Leg Drill
1
3 mins
-
3
A Skip
2
30 reps
-
4
Elastico
2
-
5
Box Jump
2
25 reps
100%
6
Butt Kicks
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Ball Drill
1
5 mins
-
2
Pull Back Behind The Leg Drill
1
3 mins
-
3
A Skip
2
30 reps
-
4
Elastico
2
-
5
Box Jump
2
25 reps
100%
6
Butt Kicks
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Ball Drill
1
5 mins
-
2
Pull Back Behind The Leg Drill
1
3 mins
-
3
A Skip
2
30 reps
-
4
Elastico
2
-
5
Box Jump
2
25 reps
100%
6
Butt Kicks
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Ball Drill
1
5 mins
-
2
Pull Back Behind The Leg Drill
1
3 mins
-
3
A Skip
2
30 reps
-
4
Elastico
2
-
5
Box Jump
2
25 reps
100%
6
Butt Kicks
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wall Ball Drill
1
5 mins
-
2
Pull Back Behind The Leg Drill
1
3 mins
-
3
A Skip
2
30 reps
-
4
Elastico
2
-
5
Box Jump
2
25 reps
100%
6
Butt Kicks
2
30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pogo Jump
2 Sets
30 Reps
-
2
Lateral Jump
2 Sets
30 Reps
-
3
Plank with Shoulder Taps
2 Sets
1 mins
-
4
Single Leg Plate Hop
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Toe Point Scoop
2 Sets
30 Reps
-
6
Wall Ball Drill
1 Set
3 mins
-
Day 2
1
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Box Jump
2 Sets
20 Reps
-
3
Balance Cone Pick-Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
A Skip
2 Sets
20 Reps
-
5
Side Plank with Reach Through
1 Set
1 Set
1 mins
1 mins
-
-
6
Wall Ball Drill
1 Set
3 mins
-
Day 3
1
Pogo Jump
2 Sets
30 Reps
-
2
Lateral Jump
2 Sets
30 Reps
-
3
Plank with Shoulder Taps
2 Sets
1 mins
-
4
Single Leg Plate Hop
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Toe Point Scoop
2 Sets
30 Reps
-
6
Wall Ball Drill
1 Set
3 mins
-
Day 4
1
Push Up
2 Sets
20 Reps
-
2
Box Jump
2 Sets
20 Reps
-
3
Balance Cone Pick-Up
2 Sets
15 Reps
-
4
A Skip
2 Sets
20 Reps
-
5
Side Plank with Reach Through
1 Set
1 Set
1 mins
1 mins
-
-
6
Single Leg Plate Hop
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Wall Ball Drill
1 Set
3 mins
-
Day 5
1
Lateral Single Leg Hop
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
100%
100%
100%
2
Pogo Jump
2 Sets
30 Reps
-
3
Single Plate Hop To Lateral Hop
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
100%
100%
100%
4
Butt Kicks
1 Set
1 Set
1 mins
1 mins
100%
100%
5
Sit Up
1 Set
1 Set
25 Reps
25 Reps
-
-
6
Wall Ball Drill
1 Set
3 mins
-
Day 6
1
Wall Ball Drill
1 Set
5 mins
-
2
Pull Back Behind The Leg Drill
1 Set
3 mins
-
3
A Skip
1 Set
1 Set
30 Reps
30 Reps
-
-
4
Elastico
1 Set
1 Set
-
-
5
Box Jump
1 Set
1 Set
25 Reps
25 Reps
100%
100%
6
Butt Kicks
1 Set
1 Set
30 Reps
30 Reps
-
-