Bodyweight Conditioning for Sport

The following is an excellent GPP, body-weight circuit for soccer players. Although soccer was the catalyst for creating the circuit, it’s an excellent program for all-around athletic conditioning in general. Just because you may not play soccer doesn’t mean this protocol won’t apply. Give it a shot.

The circuit is comprised of six different exercises done in order with the goal being to finish three total circuits as fast as possible. The six exercises are as follows:

1. ) Half Squat jumps: Athlete crouches until the knees are at 90 degrees and then drives up off the ground as high as possible, landing in an athletic jump stance. Repeat.

2.) Push-ups: I will not bother explaining this one as it is such a classic.

3.) Prone trunk extension: Lying prone With hands out in front (like Superman or clasped behind the head, lift shoulders and chest off of the ground as far as possible, Lower slowly, repeat.

4.) Squat Thrusts: From a standing position the athlete squats down and places their hands flat on the ground. They then thrust their feet back into a push-up position, jump back to a crouch, and then stand erect. Repeat.

5.) Sit-ups: Any sit-up variation will do here. I like elbows to knees. Lay on the ground with the knees up at 90 degrees. Place the palms of the hands on the forehead. Bring the elbows towards the knees without bringing the knees to the elbows. Repeat.

6.) Ten-Yard Shuttle Run: The athlete sprints between two markers set ten yards apart, bending to touch the marker at each end as they turn.

To help make the training a little more specific to each individual’s
fitness level, I recommend the following steps:

1.) Begin with a pre-test to ascertain the correct amount of work to be done during each circuit.

2.) Once the pre-test has been completed the athletes should attempt to complete three circuits three times a week for three weeks

3.) After three weeks the athletes should take 3-5 days off and then re-test to establish new work loads.

The test itself is quite simple. See how many repetitions of each exercise can be completed in sixty *seconds. Then each athlete should do 50% of that number in each exercise of each of the three circuits. For example, Athlete A completed 30 pushups in 60 seconds. For the next workout athlete A would then do 15 push-ups in each of the three circuits for a total of 45 push-ups in that workout. This is a great workout for younger players as well as anyone looking to build a solid fitness base for the game of soccer. As athletes progress in their fitness ability other tools may be added to make this workout more challenging such as Med-Balls, Resistance bands, weighted vests, sandbags etc.

Well I hope you enjoy this little circuit workout. Have fun and train hard.



*Although this circuit is designed do be done as quickly as possible, each athlete should be coached to perform the movements with perfect form. If the form breaks down too much injury could occur. We want movement that we can control at all times, even when fatigued.


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