MTG Soccer Academy

Here is day 2 of the challenge. Ready to prepare for Friday strength.

DAY 2 MTG fitness challenge

WARM UP

3 reps, holding each one for no more than 3-5 seconds.

1. Inchworm to Push-Up to World’s Greatest Stretch: Start standing and with legs straight, reach down to touch the floor. Walk your hands out to a plank position. Perform one push-up. Step one foot up to the outside of your hands. Bring the same hand off the floor, reach back toward your foot underneath you, then rotate to that side, bringing your arm straight up to the sky. Step your foot back to a plank, walk your hands back to your feet and stand up. Repeat from the top, moving your other foot and arm after the push-up.

2. Single Leg Hip Extension: Lying on your back, plant your feet flat on the floor, knees bent. Arms should be down by your sides, palms on the floor. Extend one leg straight up toward the ceiling. Lift your hips up toward the ceiling, squeezing your glutes. Lower back down and repeat. Then switch sides.

3. Bodyweight Squats: Start standing with feet hip-width apart. Lower your hips down and back, keeping your chest up and weight in your heels. Bring your arms up to chest height as you lower down. Stand back up and repeat.

4. Cat and Cow: On your hands and knees, round your spine and tuck your pelvis under, bringing your belly button up toward the ceiling and tucking your chin. Flow through to arch your spine, looking up toward the ceiling and pushing your belly button back toward the floor. Continue alternating between the two poses.

5. T-Spine Rotation: Lying on your side, bend your top knee 90 degrees and place it on the floor in front of you. Place your bottom hand on your knee. Lift your head slightly off the ground. Straighten your top arm out in front of you and moving in a rainbow-like motion, sweep that top arm over your head to reach the floor on the other side. Return it back overhead to the start position. Repeat, and then switch sides.

6. Upper Body Wall Slides: With your back against a wall, lower down so your knees are bent 90 degrees, like you’re sitting on a chair. Place your forearms and elbows against the wall, elbows bent 90 degrees. Sweep your arms overhead to touch above your head. Then lower then back down, stopping at the 90-degree bend in your elbows.

IF YOU ARE NOT SURE OF ANY OF THE ABOVE GOOGLE OR ASK US ON FACEBOOK

STRENGTH TRAINING (Grab anything you feel suited to your strength abilities, if you have access to dumbbells great, if not use bands, bags filled with something or anything weighted.

CIRCUIT 1 (Strength), Repeat both the squat and the press for 10-12 reps each and 3-4 rounds

1. Weighted Squat

How to: Start standing with feet hip-width apart, dumbbells on your shoulders (bag on your back or weight held) (a). Lower your hips down and back, keeping your chest up and back straight look at the roof. Aim to get your hips below your knees and keep your weight in your heels (b). Stand back up and repeat.

2. Press up

How to: Lie on your stomach, with a straight body push yourself up to straight arms and go back down to the ground. Repeat (For easier or harder work bend knees or add weight to your back)

CIRCUIT 2 (do one round of each for 1 minute)

1. 1-Minute Dumbbell Thrusters

How to: Start standing with feet hip-width apart, holding a dumbbell (or weight on your shoulders) (a). Drop your hips down and back into a shallow squat (b). As you stand up, press the dumbbells/weight overhead. You should use the power of your legs to drive the weights up (c). Bring the weight back to your shoulders and repeat.

2. 1-Minute Reverse Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot backward and then the other. You want to move at a swift pace and use the power of your legs to move backward, keeping your core engaged (b).

3. 1-Minute Sprint

CIRCUIT 3 (Core Work), repeat for 2-3 rounds

1. 1-Minute Out & Ups

How to: Lying on your back with legs extended, place your hands under your low back for support (a). Lift your legs slightly off the floor, with your lower back staying in contact with your hands and/or the floor. Push your belly button toward the floor to make that happen (b). Pull your knees in toward your chest (c). Straight them back out in front of you, keeping them just a few inches off the floor (d). Repeat.

2. 1-Minute Plank Walks

How to: Start in a high plank position, elbows extended and shoulders over wrists (a). Starting with your left arm, lower down to your forearm, then lower your right forearm (b). Then, push back up to a high plank, placing your left palm on the ground first, then your right (c). Repeat, alternating which arm you start with.

I hope you all can take part in this great challenge

Coming soon

Great times, great fun, MTG Soccer making waves. Come join us for training and matches.

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Awesome start to this week's training. Some u10 and u11 players going through the skills session with coach Lodrigue.

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Skills on day 1 of camp 1, go players go. Great fun at MTG Soccer..