Women’s Soccer Lesson 3

Mastering your body weight


Video Summary

  • A useful story.
  • The ability to do one body weight chin-up is good. Five is great. More than five is outstanding.
  • The ability to do five push-ups with 25-lb resistance is good. Five push-ups with 35-lb resistance is great. Five push-ups with 45-lb resistance is outstanding.
  • The ability to do five single-leg squats with 55-lb resistance is good. 65-lb resistance is great. 75-lb resistance is outstanding.
  • Motivational reminders.

Lesson 3 Training

Warm-up (5 minutes):

  • Forward lunge — 10 yards
  • Backward lunge — 10 yards
  • Side shuffle — 20 yards left, 20 yards right
  • Jog — 4 minutes

Strength (12 minutes)

  • 5 sec. chin-up hold to 5 sec. eccentric chin-up — x 8
  • Lateral lunge 3 x 6ea
  • Push-up — 3 x 3-12, OR Eccentric push-up 3 x 5 x 6 sec.
  • Single-leg squat 3-0-1 (3 seconds sit down, 0 seconds seated, 1 second stand up) — 3 x 5ea

Endurance (8 minutes)  — Repeat 4 times

  • Run @ 80% speed — 2 minutes
  • Run @ 60% speed — 2 minutes