Exercises

Every exercise in the program, animated, with steps and videos.

Technique with the ball

Passing, shooting, crossing, distribution: a drill for your position in every pitch session.

• Wall passesAnimated
• Passing triangle with directional first touchAnimated
• Long passes and switches of playAnimated
• Crossing after beating your manAnimated
• Cone dribbling slalomAnimated
• Two-touch finishingAnimated
• One-touch lay-off with your back to goalAnimated
• Directional control of a high ballAnimated
• Distribution with the feetAnimated
• Distribution by handAnimated

Fitness

• Nordic hamstring curlAnimated
• Copenhagen plankAnimated
• Bulgarian split squatAnimated
• Dumbbell Bulgarian split squatAnimated
• 15/15 intervalsAnimated
• 5-10-5 shuttleAnimated
• Eccentric calf raisesAnimated
• Walking lungesAnimated
• Lateral lungesAnimated
• Single-leg glute bridgeAnimated
• PlankAnimated
• Front plankAnimated
• Side plankAnimated
• Weighted front plankAnimated
• Romanian deadliftAnimated
• Broad jumpsAnimated
• 90/90 hip mobilityAnimated
• Push-upsAnimated
• Band squatAnimated
• Barbell back squatAnimated
• Band rowAnimated
• Cable rowAnimated
• Band hip abductionAnimated