Fort Lauderdale Select F.C.: Training Videos

Home Training Program

Program Outline: The Home Training Program has 4 different segments:

  1. Ball Work/Ball Touches (including Wall Work)
  2. Abs/Core Stability
  3. Endurance Run
  4. Sprint/Speed Running

The program can be done 4 days per week. It can take about 30 min to complete each day’s program.

The following is one example of how a week of home training could be organized: 

  • Day 1: Endurance Run, Ball Work, Abs
  • Day 2: Ball Work
  • Day 3: Ball Work, Abs, Speed Run
  • Day 4: Ball Work

Ball Work

20-25 minutes of ball work/4 times per week.  It is important to execute these drills rhythmically and without interruption. 

For the weekly ball touch work choose any of these exercises.  

One of the best ways to get lots of quality ball touches in is the Wall Workout. This is great to improve 1st touch on the ball and are one of the most effective drills you can do to improve your foot skills.  

You can watch the videos which demonstrate how each drill should be performed.  

Abs / Core Stability 

These exercises should be done slowly and smoothly. Do 3 sets x 20 repetitions for each chosen exercise. Pick 3 of the 5 exercises each time, make sure to mix it up each time.

  • Short Sit Up/Crunch (Hip flexor/Abdominal) • Lie on your back with knees bent, feet flat on the floor • Rest your hands lightly on the side of your head (not the back of your neck) • Raise your upper body so that it is at a 30-40 degree angle with the floor • Hold for one second before coming down slowly 
  • Twisted Curl/Race Cars (Oblique Abdominal) • Lie on your back with legs bent, knees together and feet flat on the floor • Place the left ankle on the right knee with the left knee pointing away • Curl up the right shoulder to the left knee • Keep the lower back on the ground • Return to the starting position • Perform the movements in a slow controlled fashion 
  • Back Arches (Back) • Lie on your front/chest with your legs crossed at the ankles, keep your feet firmly anchored/touching to the floor • Hands and arms straight out in front of you • Raise your upper body off the floor, keep your neck in line with your spine • Hold for one second and then slowly lower to the floor 
  • Back Extensions (Back) • Sit on the floor with legs bent, feet flat on the floor • Position your hands on the floor behind you to take some of the weight • Raise your body off the floor so that your body is parallel with the floor • Hold for one second and slowly lower 
  • Hip and Leg Raise (Gluteals and Hamstrings) • Lie on your back with knees bent, feet flat on the floor • Place your hands by your side • Raise hips and straighten one leg and hold for one second before lowering • Repeat with the other leg  
Endurance Run (Aerobic)

20 minutes of continuous running at a brisk pace.

Push yourself. You should be able to run at least 1.5 miles in 20 minutes. Run in tennis shoes/running shoes.

Speed Running/Intervals (Anaerobic)

This is for your anaerobic (without oxygen; short burst of intense exertion) fitness base, and for your speed development.

If this is done consistently, along with the rest of your summer workout schedule, you will improve your speed and notice a difference in your leg recovery between regular season matches.

PLEASE MAKE SURE YOU DO A 10 min WARM-UP & DYNAMIC STRETCH BEFORE YOU BEGIN

Go to a park or soccer field and mark out these distances

If possible, make sure you run these sprints in your cleats – on grass or turf

Sprint all out on every sprint – do not pace yourself

Take full rest periods – no less

In between each individual sprint/rep you will rest for a certain amount of time 

For example, run for 20 yard sprint, rest for 30 seconds, run another 20 yard sprint, rest for 30 seconds, you’ll do that sixt times and then move on to the next set of sprints.

After you complete each set of sprints, take a 90 second rest before starting the next set.

For example: 6 x 20’s = one set, 90 second rest; 4 x 40’s = one set, 90 second rest, etc.. Resting Periods between each sprint for weeks 1-3: • 30 seconds for each 20 yarder (x 6 reps) • 45 seconds for each 40 yarder (x 4 reps) • 60 seconds for each 60 yarder (x 2 reps) Resting Periods between each sprint for weeks 4-5: • 20 seconds for each 20 yarder (x 8 reps) • 30 seconds for each 40 yarder (x 6 reps) • 45 seconds for each 60 yarder (x 4 reps)