• Dynamic Warm-up -5 minutes
• Sport-Specific Agility Drills -5 minutes
• Plyometrics/Jump Training -30 minutes, 3 two-week phases
• High Intensity Strength Training -30 minutes
• Sport-Specific Cardio Workout -30 minutes
• Flexibility Training -10 minutes

The entire program can be performed on the soccer field with no equipment required other than a soccer ball for each athlete. It should be performed in the athlete’s off or preparatory season, 3 to 6 days per week. If training is performed 3 days per week, all components of training are performed every day. If training 5 to 6 days per week, the plyometrics and strength components are performed on the same day and the cardio workouts are performed on the alternate days. The warm-up, agility drills and flexibility exercises are performed daily.

At the end of the six weeks of training, the athlete should be physically ready to begin the soccer season with a solid foundation of strength, endurance, agility and flexibility. These areas are the cornerstone for perfecting soccer specific skills.

SportsmetricsTM Soccer can be instructed by a certified SportsmetricsTM instructor in a group or one-on-one. It can also be done using the SportsmetricsTM Soccer Instructional Video and Manual.