Training at Home

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​As stay at home orders and limits to facilities continue, training at home can be difficult for many reasons. Limit to space, equipment, and what to do are all reasons we are unable to get training in. Although there may be limits to what we can do, we are still able to train certain skill and conditioning pieces.

The first thing we can train is our body. Despite uncertainty and the closure of parks and public areas training can happen on a sidewalk, driveway, patch of grass, or even in your home. Using bodyweight and light resistance exercises we can prepare our body for the delayed season or even next. By doing exercises such as:

• Explosive (vertical jumps, broad jumps, squat jumps, single leg jumps)
• Iso Holds (squat holds, lunge holds, planks, hollow holds)
• Tempo (eccentric squats, single leg RDL, push-ups)

We can also add skill training for soccer with our workouts with or without a ball. If you have a ball, wall passing drills, juggling, dribbling in cones and other basic drills are a great place to start. If you do not have a ball, doing footwork in and out of cones, focusing on agility and lateral movement, and interval training are other great places to get started

Secondly, we can train our mind. In sports, not only soccer, it is vital we are aware of the space and time we have on and off the ball. Some ways we can focus on training our mind are watching:

• Favorite games
• Personal film
• Skill drills
• Players in your position

Using the time that we have at home and training our mind and body will prepare us for the upcoming seasons. If you are looking for guidance, Perfect Performance is and will continue to provide the resources to excel as an athlete even while at a distance.
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