6 weeks · 2 sessions/wk
Strength and speed for soccer players
More acceleration, faster changes of direction and injury-proof legs, compatible with 2-3 team practices.
€19.99See program
Buy · €19.99Sport
Exercises for Soccer
Acceleration, changes of direction and injury-proof legs. Here are the 205 exercises that help you most, sorted by goal.
Paid program · 6 weeks
Strength and speed for soccer players
More acceleration, faster changes of direction and injury-proof legs, compatible with 2-3 team practices.
See the program€19.99
Hypertrophy 66
Barbell Back Squat
Quads, Glutes
Romanian Deadlift
Hamstrings, Glutes
Standing Calf Raise
Calves (gastrocnemius & soleus)
Dumbbell Split Squat
Quads, Glutes
Push-Up
Chest
Kettlebell Turkish Get-Up (Squat Style)
Shoulders
Kettlebell Turkish Get-Up (Lunge Style)
Shoulders
Stability Ball Leg Curl
Hamstrings
Nordic Hamstring Curl
Hamstrings
Kettlebell Single-Leg Deadlift
Hamstrings
Lying Leg Curl
Hamstrings
Natural Glute-Ham Raise
Hamstrings
Reverse Hyperextension
Hamstrings
Seated Band Hamstring Curl
Hamstrings
Seated Leg Curl
Hamstrings
Standing Leg Curl
Hamstrings
Stiff-Legged Barbell Deadlift
Hamstrings
Stiff-Legged Dumbbell Deadlift
Hamstrings
Hamstring Slides
Hamstrings
Lunge Pass-Through
Hamstrings
Band Hip Adduction
Adductors
Hip Adductor Machine
Adductors
Cable Hip Adduction
Adductors
Dumbbell Triceps Kickback
Triceps
Back Extension (Hyperextension)
Lower back
Back Extension Without a Bench
Lower back
Stiff-Legged Barbell Good Morning
Lower back
Weighted Stability Ball Back Extension
Lower back
Barbell Hack Squat
Quads
Barbell Lunge
Quads
Barbell Lateral Squat
Quads
Barbell Back Squat
Quads
Barbell Step-Up
Quads
Bodyweight Squat
Quads
Box Squat (Machine)
Quads
Dumbbell Lunge
Quads
Dumbbell Reverse Lunge
Quads
Dumbbell Squat
Quads
Deficit Reverse Lunge
Quads
Barbell Front Squat
Quads
Double Kettlebell Front Squat
Quads
Goblet Squat
Quads
Machine Hack Squat
Quads
Jefferson Squat
Quads
Kettlebell Pistol Squat
Quads
Single-Arm Overhead Kettlebell Squat
Quads
Barbell Bulgarian Split Squat
Quads
Dumbbell Sumo Squat
Quads
Single-Leg High Box Squat
Quads
Smith Machine Squat
Quads
Suspension Trainer Bulgarian Split Squat (TRX)
Quads
Trap Bar Deadlift
Quads
Weighted Sissy Squat
Quads
Wide-Stance Barbell Squat
Quads
Zercher Squat
Quads
Banded Squat
Quads
Flutter Kicks
Glutes
Quadruped Glute Kickback
Glutes
Banded Hip Extension
Glutes
Standing Rear Leg Lift
Glutes
Single-Leg Cable Kickback
Glutes
Cable Pull-Through
Glutes
Step-Up with Knee Drive
Glutes
Dumbbell Bulgarian Split Squat
Quads, Glutes
Bent-Knee Donkey Kick
Glutes
Stability Ball Hip Thrust
Glutes
Max Strength 30
Conventional Deadlift
Hamstrings, Glutes, Lower back
Clean and Press
Shoulders
Double Kettlebell Snatch
Shoulders
One-Arm Kettlebell Snatch
Shoulders
One-Arm Kettlebell Clean and Jerk
Shoulders
Double Kettlebell Clean
Shoulders
Dumbbell Clean
Hamstrings
Kettlebell Dead Clean
Hamstrings
Kettlebell Hang Clean
Hamstrings
Power Clean
Hamstrings
Snatch Pull
Hamstrings
Kettlebell Bottoms-Up Hang Clean
Forearms
Glute-Ham Raise
Hamstrings
Clean
Hamstrings
Clean Pull
Quads
Clean and Jerk
Shoulders
Hang Snatch
Hamstrings
Muscle Snatch
Hamstrings
Overhead Squat
Quads
Power Jerk
Quads
Power Snatch
Hamstrings
Push Press
Shoulders
Snatch
Quads
Snatch Balance
Quads
Split Jerk
Quads
Clean Deadlift
Hamstrings
Jerk Dip Squat
Quads
Block Clean
Quads
Frankenstein Squat
Quads
Half-Kneeling Single-Arm Landmine Press
Shoulders, Chest
Advertisement
Speed 21
Barbell Hip Thrust
Glutes
Depth Jump
Quads, Calves (gastrocnemius & soleus)
Standing Long Jump
Glutes, Quads
Lateral Bound
Glutes, Adductors
Hurdle Hops
Calves (gastrocnemius & soleus), Quads
Wall Acceleration Drill
Glutes, Quads
Fast Skipping
Quads, Calves (gastrocnemius & soleus)
Sled Push
Quads, Glutes
Glute Bridge
Glutes
Stability Ball Hip Bridge
Glutes
Single-Leg Glute Bridge
Glutes
Bench Sprint
Quads
Box Skip
Hamstrings
Carioca Quick Step
Adductors
Front Cone Hops
Quads
Lateral Cone Hops
Adductors
Linear 3-Part Start
Hamstrings
Side Hop to Sprint
Quads
Side-to-Side Box Shuffle
Quads
Single-Cone Sprint Drill
Quads
Single-Leg Bench Hip Thrust
Glutes
Plyometrics 26
Box Jump
Quads, Glutes
Plyometric Push-Up
Chest, Triceps
Jumping Lunge
Hamstrings
Kneeling Jump Squat
Glutes
Alternating Diagonal Bound
Quads
Bench Jump
Quads
Repeated Box Jumps
Hamstrings
Depth Jump to Box
Quads
Double-Leg Butt Kick
Quads
Drop Push-Up
Chest
Seated Dumbbell Box Jump
Quads
Incline Push-Up Depth Jump
Chest
Tuck Jump
Hamstrings
Lateral Box Jump
Adductors
Quick Box Leap
Quads
Rocket Jump
Quads
Scissor Jump
Quads
Lateral Long Jump
Quads
Single-Leg Forward Hop
Quads
Single-Leg Lateral Hop
Quads
Single-Leg Stride Jump
Quads
Single-Leg Butt Kick
Quads
Single-Leg Box Push-Off
Quads
Split Jump
Quads
Star Jump
Quads
Stride Jump Crossover
Quads
Power 30
Hang Clean
Glutes, Traps & mid back, Quads
One-Arm Kettlebell Swing
Glutes, Hamstrings
Medicine Ball Chest Pass
Chest, Triceps
Battle Ropes
Shoulders
Double Kettlebell Push Press
Shoulders
Kettlebell Thruster
Shoulders
Landmine Jammer
Shoulders
One-Arm Kettlebell Push Press
Shoulders
Single-Arm Landmine Jammer
Shoulders
Kneeling Single-Arm Lat Pulldown
Lats
Bodyweight Jump Squat
Quads
Speed Squat
Quads
Weighted Jump Squat
Quads
Kettlebell Sumo High Pull
Traps & mid back
Backward Medicine Ball Throw
Shoulders
Catch and Overhead Throw
Lats
Chest Pass from a 3-Point Stance
Chest
Repeated Kneeling Chest Pass
Chest
Kneeling Chest Pass
Chest
Chest Pass with Sprint Release
Chest
Medicine Ball Full Twist
Obliques, Abs
Medicine Ball Scoop Throw
Shoulders
Overhead Slam
Lats
Return Push from Stance
Shoulders
Sledgehammer Swings
Abs
Standing Two-Arm Overhead Throw
Shoulders
Supine Chest Throw
Triceps
Supine Two-Arm Overhead Throw
Abs
Dumbbell Vertical Swing
Hamstrings
Medicine Ball Rotational Throw
Obliques
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Core & Stability 4
Endurance 2
Mobility 26
Frog Hops
Quads
90/90 Hamstring Stretch
Hamstrings
Partner Adductor Stretch
Adductors
All-Fours Quad Stretch
Quads
Ankle Circles
Calves (gastrocnemius & soleus)
Wall Calf Stretch
Calves (gastrocnemius & soleus)
Calf Foam Roll
Calves (gastrocnemius & soleus)
Front Leg Swings
Hamstrings
Groiners
Adductors
Hamstring Foam Roll
Hamstrings
Quadruped Hip Circles
Glutes
IT Band and Glute Stretch
Glutes
IT Band Foam Roll
Glutes
Inchworm
Hamstrings
Kneeling Hip Flexor Stretch
Quads
Lying Glute Stretch
Glutes
Piriformis Foam Roll
Glutes
Quad Foam Roll
Quads
Runner's Stretch
Hamstrings
Seated Hamstring Stretch
Hamstrings
Standing Hip Circles
Glutes
World's Greatest Stretch
Hamstrings
Standing Soleus and Achilles Stretch
Calves (gastrocnemius & soleus)
Quadruped Rear Leg Raise
Glutes
Lateral Leg Swings
Adductors
Lunge with Torso Rotation
Quads, Glutes
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