Week #4 (May 1 - May 7) challenges

Start each session with a 1/2 mile (5 minute) easy jog/run

Perform a dynamic warmup with the following elements (click links for videos):

• Hip out
• Hip in
• Running quick forwards, backwards
• Static bench (2 x 20 secs on, 10 secs rest)
• Sideways bench(2 x 20 secs on, 10 secs rest on each side)
• Lateral jumps(4 x 20 secs on, 10 secs rest)

Mon/Wed/Fri

You'll need a helper to toss you the ball to volley ... click the links to see a demo

• Instep
• Laces
• Thigh - laces (same foot)
• Thigh - laces (opposite foot)
• Chest - laces
• Chest - instep
• Standing header
• Jumping header

Tue/Thu/Sat

Working with 2 cones ...

Messi slide

Messi turn

Fake shot, pull

Sole turn combo

Week #5 (May 8 - May 14) challenges

The challenges involve "circuits" - going through a sequence of activities multiple times:

• "3x circuit" - go through each activity in the list once, go back through a second time, and a third time
• "5x circuit" - same as above except 5 times instead of 3
• "8x 20 seconds work, 10 seconds rest" - do the first activity - work for 20 seconds then rest for 10, repeat 8 times - then go to the following activity and repeat 8x 20 seconds work + 10 seconds rest. Complete all activities using this pattern.

Start each session the following running warmup (total of 6 mins):

• 3 mins at "50%" (easy jog)
• 2 mins at "65%" (jog/run)
• 1 min at "80%" (running)

Perform a dynamic warmup with the following elements over 20 yards - go back and forth over your space to cover the distance. Click links for videos:

• Hip out
• Hip in
• Frankensteins
• Knee pulls
• Butt kickers
• Walking lunge
• Running quick forwards, backwards
• Static bench (2 x 20 secs on, 10 secs rest)
• Sideways bench(2 x 20 secs on, 10 secs rest on each side)
• Lateral jumps(4 x 20 secs on, 10 secs rest)

Mon/Wed/Fri

Core work (3x circuit) go for "quality", not "speed":

• Dead bug - 10 each leg
• Hollow hold - 30 seconds
• Soccer ball core stability- 10 each direction around cone
• Mountain climbers - 25
• Forward/backward crawl - 5 steps each direction
• Lateral crawl - 5 steps each direction

You'll need a helper to toss you the ball to volley ... click the links to see a demo

• Instep
• Laces
• Thigh - laces (same foot)
• Thigh - laces (opposite foot)
• Chest - laces
• Chest - instep
• Standing header
• Jumping header

Tue/Thu/Sat

Upper body + lower body superset (5x circuit) go for "quality" not "speed":

• Pushups - 10 (review the video, use proper form, use knees instead of plank if appropriate)
• Air squats - 15 (review the video, make sure knees don't buckle inward, get to "parallel", start in front of a mirror to look at your form)
• Sit-ups - 20 (review the video, use towels for back support, butterfly foot position, cross hands over chest to increase challenge)

Cone activities

Go through each - 8x 20 seconds work, 10 seconds rest

https://twitter.com/BeastModeSoccer/status/1249129830387515392

https://twitter.com/BeastModeSoccer/status/1246488156188229632

https://twitter.com/BeastModeSoccer/status/1244657869846274049

May 15 - May 21 challenges

Mon/Wed/Fri

Core work (2x circuit) go for “quality”, not “speed”:

• Dead bug – 10 each leg
• Inchworm – 10
• Soccer ball core stability– 10 each direction around cone
• Mountain climbers – 25
• Forward/backward crawl – 5 steps each direction
• Lateral crawl – 5 steps each direction
• Bird dogs - 10 each side
• Fire hydrants - 10 each side
• Donkey kicks - 10 each side

You’ll need a helper to toss you the ball to volley … click the links to see a demo

• Instep
• Laces
• Thigh – laces (same foot)
• Thigh – laces (opposite foot)
• Chest – laces
• Chest – instep
• Standing header
• Jumping header

Tue/Thu/Sat

Upper body + lower body superset (3x circuit) go for “quality” not “speed”:

• Pushups – 10 (review the video, use proper form, use knees instead of plank if appropriate)
• Single leg deadlift hold (with soccer ball) - 5 each leg, review the video, don't rush)
• Bulgarian split squat - 10 each leg (review the video, use a bench/couch or other stable platform)
• Fast contact broad jump - 5 (review video, use arms and legs together)
• Toe raises – 10 each leg (review the video)

Smiley face

Roll and push

Backwards V

May 22- May 28 challenges

Mon/Wed/Fri

Core work (2x circuit) go for “quality”, not “speed”:

• Dead bug – 10 each leg
• Inchworm – 10
• Soccer ball core stability– 10 each direction around cone
• Clamshell hold - 20 secs each side
• Plank walkout - forward/backward 5 times
• Forward/backward crawl – 5 steps each direction
• Lateral crawl – 5 steps each direction
• Bird dogs - 10 each side
• Fire hydrants - 10 each side
• Donkey kicks - 10 each side

You’ll need a helper to toss you the ball to volley … click the links to see a demo

• Instep
• Laces
• Thigh – laces (same foot)
• Thigh – laces (opposite foot)
• Chest – laces
• Chest – instep
• Standing header
• Jumping header

Tue/Thu/Sat

Upper body + lower body superset (3x circuit) go for “quality” not “speed”:

• Decline pushups – 10 (review the video, use proper form, use a bench/couch or other stable platform, use knees instead of plank if appropriate)
• Air squats - 15 (review the video, watch for knee position)
• Jumping jacks - 20 (review the video)
• Single leg deadlift hold (with soccer ball) - 5 each leg, review the video, don't rush)
• Bulgarian split squat - 10 each leg (review the video, use a bench/couch or other stable platform)

Right foot 8

Messi slide

Ronaldo combo

Body fake combo