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Soccer On-Field Resistance Band Training Plan

Bend FC Timbers Soccer High School On-Field Resistance Band Training Plan

Kyle Merriam, DPT and Peter Schrey, DPT

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Core: (7 rounds of 30 seconds)

  • Dying bugs (band around knees)
  • Sideplank clamshells (band around Knees)
  • Double leg lift w/ low back feedback or flutters/abd w/ band around ankles or knees
  • Quadruped hydrant w/ band around knees (option for bear crawl position)
  • Banded plank lateral hand walks (band around wrists)

Balance: (7 rounds of 30 seconds)

  • Single leg hydrant (band around knees)
  • Banded SL quick stabs in both planes (band around ankles)
  • SL RDL w/ band around ankles or knees
  • Jump lunges focus on knee and ankle alignment

Strength: (6 rounds of 30 seconds)

  • Monster walks w/ (knees, ankles, or feet for ankle support)
  • lateral band walks w/ (knees, ankles, or feet for ankle support)
  • Banded squat jumps (band around knees)
  • Pulsed lunges (band around knees)
  • Prone hamstring curls

Other Staff PT

doer of amazing things

Burke Selbst PT OCS gcfp

Lover of all things movement. Inspired by success stories great and small and coming back stronger.

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