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Intro To High Performance Program 

PHYSICAL STRENGTH, BALANCE AND TECHNIQUE PROGRAM

Coach Chris Wellsman has put together a series of movements that you can do at home at any time without any special equipment. These movements are all designed to work on mobility and strengthening of common problem area’s for soccer players. Each movement can be completed without any equipment, and the strength movements can be scaled up by adding weights or extra sets/reps.

TECHNIQUE GOALS:
Learn to do each exercise correctly by listening to the cues Coach Chris provides in the videos. Practice the movements and try filming yourself to check your technique and positioning. If you have questions about the movements, send Coach Chris a message on TeamSnap!

MOBILITY GOALS:

Improve range of motion, reduced risk of injury, improved posture, reduced muscle tension and soreness, and physical and mental relaxation.

STRENGTH GOALS:

You are able to perform each set without compromising the perfect body position for that specific exercise.

ORDER OF EXERCISES

MOBILITY EXERCISES

MOBILITY

1. Lunge to Instep

2. 90/90 Hip Mobility

3. Squat Complex

4. Adductor Groin Rocks

STRENGTH

1. Dying Bug

2. Hip Extension 
3. Push Up Complex

4. Lunge Complex

5. Pogo Jumps

          

STRENGTH EXERCISES

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