WoSo

Off Season Pre Lift Preparation P1

DAY 1 DAY 2 DAY 3
PREP PREP PREP
Foam Roll Glutes, Hamstrings, Low Back, Foam Roll Glutes, Hamstrings, Low Back, Foam Roll Glutes, Hamstrings, Low Back,
Upper Back, Lats, Hip Flexors, x5 each Upper Back, Lats, Hip Flexors, x5 each Upper Back, Lats, Hip Flexors, x5 each
Quads, Adductors Quads, Adductors Quads, Adductors

Roller Stretch Hamstrings, Hip Flexors, Glutes, Roller Stretch Hamstrings, Hip Flexors, Glutes, Roller Stretch Hamstrings, Hip Flexors, Glutes,
Adductors, Pec Minor x5 each Adductors, Pec Minor x5 each Adductors, Pec Minor x5 each

Mobility and Ankle Roll and 2 Way x5 each Mobility/ Ankle Roll and 2 Way x5 each Mobility and Ankle Roll and 2 Way x5 each
Activation Activation Activation
Banded Toe Touch Squat x10 Banded Toe Touch Squat x10 Banded Toe Touch Squat x10
Band In and Outs x6/6 Band In and Outs x6/6 Band In and Outs x6/6
Supine Band Hip Flexor Hold 2x:5 each Supine Band Hip Flexor Hold 2x:5 each Supine Band Hip Flexor Hold 2x:5 each
Movement Prep Spiderman Crawl St. Leg Skip Movement Prep Lateral Skip Shuffle/Shuffle/Stick Movement Prep Spiderman Crawl St. Leg Skip
R. Lunge and Reach Pogo Jumps Forward Cross Over Skip Cross Over/Stick R. Lunge and Reach Pogo Jumps Forward
Rotational Lunge A Skips Shuffle Rotational Lunge A Skips
Foot Grab and Lean Butt Kicks Carrioca Foot Grab and Lean Butt Kicks
SLDL High Knee Run Lateral Cross Behind SLDL High Knee Run
St. Leg March Lateral Cross In Front St. Leg March
Power- Power- Power-
1 Leg Linear Hurdle Hop-Stick 3x5 1 Leg Medial/Lateral Hurdle Hop-Stick 3x3/3 Diagonal Bound and Stick 3x5
Movement Movement Movement
1/2 Kneeling Rotation Throw 3x5/5 1/2 Kneeling Rotation Throw 3x5 1/2 Kneeling Rotation Throw 3x5/5
WoSo
Off Season Pre Lift Preparation P2
DAY 1 DAY 2 DAY 3
PREP PREP PREP
Foam Roll Glutes, Hamstrings, Low Back, Foam Roll Glutes, Hamstrings, Low Back, Foam Roll Glutes, Hamstrings, Low Back,
Upper Back, Lats, Hip Flexors, x5 each Upper Back, Lats, Hip Flexors, x5 each Upper Back, Lats, Hip Flexors, x5 each
Quads, Adductors Quads, Adductors Quads, Adductors

Roller Stretch Hamstrings, Hip Flexors, Glutes, Roller Stretch Hamstrings, Hip Flexors, Glutes, Roller Stretch Hamstrings, Hip Flexors, Glutes,
Adductors, Pec Minor x5 each Adductors, Pec Minor x5 each Adductors, Pec Minor x5 each

Mobility and Ankle Roll and 2 Way x5 each Mobility/ 3 Way Squat x3 Each Mobility and Ankle Roll and 2 Way x5 each
Activation Activation Activation
Ankle Swings x10 In Place Superman w/ Rot. x3 Each Ankle Swings x10
Band In and Outs x6/6 Band Squats x10 Band In and Outs x6/6

Lateral Band Walk x6/6 Band Skater Strides x5 each Lateral Band Walk x6/6
Supine Band Hip Flexor Hold 2x:5 each Supine Band Hip Flexor Hold 2x:5 each
Movement Prep Lateral Skip Shuffle/Shuffle/Stick Movement Prep Spiderman Crawl St. Leg Skip Movement Prep Lateral Skip Shuffle/Shuffle/Stick

Cross Over Skip R. Lunge and Reach Pogo Jumps Forward Cross Over Skip

Shuffle Rotational Lunge A Skips Shuffle

Carrioca Foot Grab and Lean Butt Kicks Carrioca

Lateral Cross Behind SLDL High Knee Run Lateral Cross Behind

Lateral Cross In Front St. Leg March Lateral Cross In Front

Power- Power- 1 Leg Medial/Lateral Hurdle Hop- Power-

1 Leg Linear Hurdle Hop-Bounce 3x5 Bounce 3x3/3 Diagonal Bound and Stick 3x5
Movement Movement Movement
Standing Rotational Throw 3x5/5 Standing Floor Slam 3x5 Standing Rotational Throw 3x5/5

1/2 Stick 3x3 Cross Over Stick 3x3 1-2 Stick

Name
Women's Soccer
Off Season P1
Day 1 Day 2 Day 3
Bench RFE Clean Chin 10 Yard 30 M
Name 0
WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
EXERCISE Vol-Int Vol-Int Vol-Int EXERCISE Vol-Int Vol-Int Vol-Int EXERCISE Vol-Int Vol-Int Vol-Int
Countermovement 3 3 4 KB Deadlift Jump 4 4 6 4 Jump- 3 Sets Ct. Ht. Ct. Ht. Ct. Ht.
Jump 3 3 4 4 4 6
3 3 4 4 4 6

Front Plank 2x:5 2x:10 2x:15 Ball Rollout 4 6 8 Front Plank 2x:5 2x:10 2x:15
2x:5 2x:10 2x:15 4 6 8 2x:5 2x:10 2x:15

2 Sets of :10 per side Bench Quad Stretch 2 Sets of :10 per side 2 Sets of :10 per side
Bench Glute Stretch Bench Glute Stretch
:5 Eccentric Goblet 3 4 5 :5 Eccentric Goblet 3 4 5 :5 Eccentric Goblet 3 4 5
Squat 3 4 5 Split Squat 3 4 5 Squat 3 4 5
4 5 4 5 4 5

TRX Row 5 6 7 Dumbbell Row 5 6 7 TRX Row 5 6 7

5 6 7 5 6 7 5 6 7
6 7 6 7 6 7

Side Plank 2x:5 2x:10 2x:15 Tall Kneeling Anti 2x:5 2x:10 2x:15 Side Plank 2x:5 2x:10 2x:15
2x:5 2x:10 2x:15 Rotation Hold 2x:5 2x:10 2x:15 2x:5 2x:10 2x:15

In Place Spiderman 2 Sets of 5 reps per side 1/2 Kneeling 45° Hip 2 Sets of 5 reps per side In Place Spiderman 2 Sets of 5 reps per side
Stretch Flexor Stretch Stretch
SLDL 5 6 7 :5 Eccentric 3 4 5 Slideboard Reverse 5 6 7
5 6 7 Slideboard 3 4 5 5 6 7
6 7 Hamstring Curl 4 5 6 7

Push Up 5 6 7 1/2 Kneeling DB 5 6 7 Push Up 5 6 7

5 6 7 Overhead Press 5 6 7 5 6 7
6 7 6 7 6 7

Suitcase Carry 1 1 1 Goblet Carry 1 1 1 Suitcase Carry 1 1 1

1 1 1 1 1 1 1 1 1
It's not how bad you want it, but how hard you are willing to work for it
100
Women's Soccer
Off Season P2
Day 1 Day 2 Day 3
RFE 10 Yard CMJ 4J Ct. 4J Ht. 4J RSI
100 100.0 100.00 100.0 100 0
WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
EXERCISE Vol-Int Vol-Int Vol-Int EXERCISE Vol-Int Vol-Int Vol-Int EXERCISE Vol-Int Vol-Int Vol-Int
TBDL Jump Sled March 10 14 18 TBDL Jump
total steps 10 14 18
4 Jumps- Avg Height 10 14 18 4 Jumps- Avg Height

2 Pad Ball Rollout 8 10 12 1/2 Kneeling Band 8 10 12 2 Pad Ball Rollout 8 10 12

8 10 12 Chop 8 10 12 8 10 12

90/90 Hip Stretch w/ 2 Sets of 3 reps per side 90/90 Hip Stretch w/ 2 Sets of 3 reps per side 90/90 Hip Stretch w/ 2 Sets of 3 reps per side
Back Leg Ext.Rot. Back Leg Ext.Rot. Back Leg Ext.Rot.
:5 Eccentric RFE 4 4 4 :5 ISO Goblet Squat 4 4 4 Suitcase RFE 8 8 8
Squat 4 4 4 4 4 4 8 8 8
4 4 4 4 4 4 8 8 8
Ct. Ht. Ct. Ht. Ct. Ht. Ct. Ht. Ct. Ht. Ct. Ht.
Counter Movement Pogo 4 Jump 4 Jump
Jump
3 Jumps- Best Height 4 Jumps- Ct. and Ht. 4 Jumps- Ct. and Ht.

1/2 Kneeling Band 8 10 12 Tabletop TRX Row 6 8 10 :5 ISO DB Row 4 4 4

Row 8 10 12 Knees at 90° 6 8 10 4 4 4
8 10 12 6 8 10 4 4 4

Standing Anti 2x:10 2x:15 3x:10 Standing Landmine 8 10 12 Standing Anti 2x:10 2x:15 3x:10
Rotation Hold 2x:10 2x:15 3x:10 Anti Rotation 8 10 12 Rotation Hold 2x:10 2x:15 3x:10
total reps

Bench Ankle PAIL/RAIL 2 Sets of 3 reps per side Bench Ankle PAIL/RAIL 2 Sets of 3 reps per side Bench Ankle PAIL/RAIL 2 Sets of 3 reps per side
w/ Sumo Squat w/ Sumo Squat w/ Sumo Squat
SLDL 8 8 8 Slideboard 4 5 6 :5 ISO Slideboard 4 4 4
8 8 8 Hamstring Curl 4 5 6 Reverse Lunge 4 4 4
8 8 8 4 5 6 4 4 4

Yoga Push Up 6 8 10 1/2 Kneeling 8 8 8 :5 Eccentric Bench 5 6 7

6 8 10 Landmine Press 8 8 8 Push Up 5 6 7
6 8 10 8 8 8 5 6 7

Suitcase Carry 1 1 1 Forward Bear Crawl 10 14 18 Suitcase Carry 1 1 1

1 1 1 10 14 18 1 1 1

It's not how bad you want it, but how hard you are willing to work for it