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Soccer Defender

Tailored for defensive soccer positions. Emphasizes backpedaling, lateral transitions, and reactive change of direction.

Agility Intermediate
Exercises

6

Total Foot Contacts

328

Moderate Volume

Exercises

1
Backpedal to Sprint Intermediate

Quadriceps, Hamstrings

Sets 4
Reps 4
Rest 1m
Contacts 32
2
Lateral Shuffle to Sprint Intermediate

Glute Medius, Quadriceps

Sets 4
Reps 4
Rest 1m
Contacts 32
3
Single-Leg Lateral Hops Intermediate

Glute Medius, Quadriceps

Sets 3
Reps 8
Rest 1m
Contacts 48
4
Galloping Intermediate

Glute Medius, Quadriceps

Sets 3
Reps 20
Rest 1m
Contacts 120
5
90° Cutting Jumps Advanced

Glute Medius, Quadriceps

Sets 3
Reps 6
Rest 1m
Contacts 36
6
Skater Jumps Intermediate

Glute Medius, Quadriceps

Sets 3
Reps 10
Rest 1m
Contacts 60