SC Wave
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Stay fit, stay sharp, stay ready. All 24 fitness sessions from the SC Wave classroom — warm-ups, conditioning, core, HIIT, and injury prevention.
Complete warm-up routine with exercise details and progressions
Print this and keep it in your bag — use before every session
Bodyweight speed and agility training you can do anywhere before a session
Standard agility test used to measure speed and change of direction
Watch before going outside — familiarize yourself with the movements first
4 sets · lunges, side lunges, squats, scissors, hip thrusts — 30 sec each
Full indoor training session — improve at home with no equipment
Full inside small-space training session — great for rest days and tight schedules
3 progressive workouts — each has a movement prep circuit and a 3-round strength circuit. No equipment needed.
Workout 1 — Circuit · 3 Rounds
25 each leg · drive the knee up explosively at the top
10 each leg · pause at the top, keep hips square
10 reps · full extension at the top, chest to floor at the bottom
1 minute · knees at 90°, back flat against the wall
5 each side · alternate leading arm, keep hips level
Workout 2 — Circuit · 3 Rounds
10 each leg · land softly, stay balanced
1 minute · lower back flat, small controlled kicks
1 min each leg · back knee 1 inch off the floor, stay still
20 reps · stick each landing for 1 second before jumping
25 reps · hands shoulder-width, elbows stay tight to body
30 sec each side · stack feet or stagger, raise top arm and leg
20 each leg · hips stay elevated, slow controlled march
10 each side · extend opposite arm and leg, keep hips square
Workout 3 — Circuit · 3 Rounds
15 each leg · opp knee drives to floor on landing, stay controlled
10 each side · top foot on bench/couch, drive bottom knee up
15 reps · hands leave the floor at the top, land soft
10 reps · drive knees to chest, land and reset quickly
1 minute · forearms down, back flat, squeeze glutes and abs
30 each leg · hips low, fast alternating drives
10 reps · jump as far as possible, stick and hold each landing
1 minute · finish the workout strong — no coming off the wall early
Field-based conditioning, speed development, and agility work. Study each exercise before heading out.
Death by 300s — Exercises
50 reps of each exercise — complete all 300 total reps as fast as possible
50 reps · max distance each jump, stick the landing
50 reps · bring knee to elbow each rep, core stays tight
50 reps · full extension at the top, pace yourself
50 reps · hands off the floor at the top each rep
50 reps · controlled, full crunch hugging both knees in
Speed & Agility Drills
3 reps · cones at 15, 45, 60 yds — build to top speed through the 30
2x each direction · low start, explode and cut clean
2x each way · lateral shuffle 10 yds, turn and sprint 10 yds
Field Runs — Reference
Down and back the field · tall posture, long stride, no knee cave
Legs flat, controlled sit-up — core strength for field conditioning
9 exercises × 2 sets · plank, side planks, glute bridges, press-ups, wall sit — need a ball
7 exercises × 3 sets · Russian twists, leg raises, crunches — need a ball
Soccer World Cup abs routine — build core strength like a pro
Upper body strength — complete push-up session, no equipment needed
No equipment ab workout designed specifically for soccer players
Click each link to open the workout. Look at each level and choose the number of sets based on your fitness level.
Targeted core session from Darebee — choose your level
High-intensity abs circuit — three difficulty levels available
Explosive core training to build power through the midsection
Military-style full-body circuit — pick your level
Focused abdominal circuit — short and effective
Click the link, find Day 4, choose your level and complete the circuit
Click the link, find Day 5, choose your level and complete the circuit
Click the link, find Day 8, choose your level and complete the circuit
Click the link, find Day 10, choose your level and complete the circuit
Click the link, find Day 19, choose your level and complete the circuit
Full-body circuit program — open link, find Day 15, and complete
10 exercises to build strong leg muscles and protect your knees
Follow-along stretch routine — do this after every training session