Core & Footwork Workout 1 - Soccer drills for the back garden

Soccer Center Trainings SoccerFit Programme.
Core and Footwork workout - To be done as part of the SoccerFit Programme

Overview.
Warm up - Open & Close the garden gate - 30 seconds on each
- Drag back outside/Drag back Inside - 2 minutes
- Drag back, inside, inside, drag back - 2 minutes
- Back lunges - 10 on each leg
- Plank lunge twist - 10 on each side
- Body weight squats - 3 sets of between 10 & 20
MAIN WORKOUT.
1. Figure of 8's - 3 to 5 sets of between 30 seconds and 1 minute.
2. Outside inside push - 3 sets of between 30 seconds and 1 minute.
3. Lateral hurdle jumps - 3 of between 30 seconds and 1 minute.
4. Kneeling hurdle jumps - 3 sets of 6 to 12 reps.
5. Plank arm raises - 3 sets of 12 reps.
Cool down - Open & Close the garden gate - 30 seconds on each
- Back lunges - 10 on each leg
- Plank lunge twist - 10 on each side
- 5 body weight squats, hold 5th squat for groin opener (hold 15 seconds)
- Come into hamstring stretch (hold 15 seconds)
- 15 Further seconds on each leg.
- Rock gently side to side 15 seconds and roll up slowly.

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