Daily At-Home Workouts

OFFSEASON WORKOUTS!

Be ready to perform at the start of the next season with these 25 minute (or less) daily skills, strength, core workouts you can do At-Home.

Why I'm working out during the off-season

  1. My indoor season starts in 2 weeks

  2. I don't want to embarrass myself in my first soccer game in 2 years (just being honest)

  3. I don't want to get injured

  4. I don't want to be sore for days after the first games

My main challenge isn't age (43), cold weather (in Ohio) or time (I schedule my workouts). My main challenge is recovering from COVID a month prior. It wiped me out for a month. Sapped me of all my strength & fitness progress from this previous year.

Just Start. Whether you haven't moved since the end of the season, or were sick/injured, now's the time to start. Let's start small. Let's methodically work our way back to strength and fitness.

Short Bursts. Workouts don't have to be 90 minutes. These workouts are all completed in under 25 minutes (some as short as 15). It's not the length of the workout that matters, it's the effectiveness. These workouts are effective.

Let's get stronger together, 1 day at a time.

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Here are the First 2 Daily Workouts:

Daily At-Home Workout: Posted 11 November 2021

Quick At-Home Workout (as seen on @perfsoccer)

Fitness workout

  1. 5 minute warm up walk (on treadmill or outside)

  2. 10 minute run

  3. Ladder work (all are down & back):

    1. High Knees - 1 step each ladder

    2. High Knees - 2 steps each ladder

    3. Karaokes - 2 steps in, 1 step out, alternating sides

    4. Side shuffles - 2 steps in each ladder

    5. 1 foot hop - right

    6. 1 foot hop - left

  4. Repeat Ladder work above

  5. Ball hops - Side x 30

  6. Ball hops - Front/Back x 30

Total Time: 24:08

Daily At-Home Workout: Posted 10 November 2021

Quick At-Home Workout (as seen on @perfsoccer)

  1. Bench press x 3 reps

  2. 100x Ball Taps

  3. 100x Ring the Bell

  4. Sitting Dumbbell Curls x 3 reps, alternate arms. 1 minute between right arm lifts (do left arm during 1 minute)

  5. Up/Overs: 30 with arms down, 30 second rest, 20 with arms up

  6. Accordions: 25 with arms down, 30 second rest, 15 arms up

  7. Sitting Tricep Press x 3 reps

Total time: 24:19 (including camera set up time)

Check back to this site for breakdowns of each workout.

Contact Coach Jim for:

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