Interval Kicking Program
Description:
The interval kicking program is designed to gradually return motion, strength and confidence in the
soccer kick after injury or surgery by gradually increasing kicks and intensity.
Instructions for Soccer Program:
Begin program with proper warmup
Dribbling and juggling should be used as a warm up, with a gradual increase in intensity
The program is designed to pass/kick/shoot every other day, to allow your body a day of rest
and recovery before passing/kicking/shooting again.
Pass/kick/shoot only three days a week (make sure there is a day in between).
Perform strengthening exercises after passing/kicking/shooting.
Do not advance a step until you are completely comfortable at your present step.
The program should be followed by ice to control pain, swelling and soreness.
Tips:
Even though you could pass/kick/shoot at a more intense level that is not the idea of this
program, it is the slow build up and conditioning of the body that will allow you to progress and
not re‐injure yourself.
It is important to ease off when you are abnormally sore after a certain step or have pain when
hitting
o Soreness Rules
If no soreness: Advance to next step
If sore during warm up but soreness is gone after dribbling/juggling: repeat
previous step
If soreness during warmup and soreness continues through dribbling/juggling:
stop, take 2 days off, and drop down one step
It is common to experience soreness and/or dull pain in the muscles and tendons. If you
experience sharp pain, particularly in the joint, stop all hitting until the pain subsides. If pain
continues, contact your physical therapist and/or physician.
Step 6: Warm‐up with dribbling x 5 min
Step 1: Warm‐up with dribbling x 5 min Two touch passing x 5 min (40 yards)
Two touch passing x 5 min (6 yards) Rest x 5 min
Rest x 5 min Warm up with juggling x 5 min
Warm up with juggling x 5 min Shooting x 10 shots ( 12 yards)
One touch passing x 5 min (6 yards) Chipping and Crossing balls x 2‐3 min (12 yards)
Rest 5 min
Warm up dribbling x 5 min
Step 2: Warm‐up with dribbling x 5 min One and two touch passing x 5 min (40 yards)
Two touch passing x 5 min (18 yards)
Rest x 5 min
Warm up with juggling x 5 min
One touch passing x 5 min (18 yards) Step 7: Warm‐up with dribbling x 5 min
Two touch passing x 5 min (40 yards)
Rest x 5 min
Warm up with juggling x 5 min
Step 3: Warm‐up with dribbling x 5 min Shooting x 10 shots ( 12 yards)
Two touch passing x 5 min (25 yards) Chipping and Crossing balls x 2‐3 min (12 yards)
Rest x 5 min Rest 5 min
Warm up with juggling x 5 min Warm up dribbling x 5 min
One touch passing x 5 min (25 yards) Shooting x 10 shots ( 12 yards)
Rest 5 min Chipping and Crossing balls x 2‐3 min (12 yards)
Warm up drilling x 5 min
One and two touch passing x 5 min (18 yards)
Step 8: Warm‐up with dribbling x 5 min
Two touch passing x 5 min (40 yards)
Rest x 5 min
Warm up with juggling x 5 min
Step 4: Warm‐up with dribbling x 5 min
Shooting x 10 shots ( 18 yards)
Two touch passing x 5 min (40 yards)
Chipping and Crossing balls x 2‐3 min (18 yards)
Rest x 5 min
Rest x 5 min
Warm up with juggling x 5 min
Warm up dribbling x 5 min
One touch passing x 5 min (40 yards)
One and two touch passing x 5 min (40 yards)
Step 9: Warm‐up with dribbling x 5 min
Step 5: Warm‐up with dribbling x 5 min
Two touch passing x 5 min (40 yards)
Two touch passing x 5 min (40 yards)
Rest x 5 min
Rest x 5 min
Warm up with juggling x 5 min
Warm up with juggling x 5 min
Shooting x 10 shots ( 18 yards)
One touch passing x 5 min (40 yards)
Chipping and Crossing balls x 2‐3 min (18 yards)
Rest 5 min
Rest 5 min
Warm up dribbling x 5 min
Warm up dribbling x 5 min
One and two touch passing x 5 min (40 yards)
Shooting x 10 shots ( 18 yards)
Chipping and Crossing balls x 2‐3 min (18 yards)
Step 10: Warm‐up with dribbling x 5 min
Two touch passing x 5 min (40 yards)
Rest x 5 min
Warm up with juggling x 5 min
Shooting x 10 shots ( 40 yards)
Chipping and Crossing balls x 2‐3 min (40 yards)
Rest 5 min
Warm up dribbling x 5 min
Shooting x 10 shots ( 40 yards)
Chipping and Crossing balls x 2‐3 min (18 yards)
Step 11: Warm‐up with dribbling x 5 min
Two touch passing x 5 min (40 yards)
Rest x 5 min
Warm up with juggling x 5 min
Shooting x 10 shots ( 40 yards)
Chipping and Crossing balls x 2‐3 min (40 yards)
Rest 5 min
Warm up dribbling x 5 min
Shooting x 10 shots ( 40 yards)
Chipping and Crossing balls x 2‐3 min (40 yards)
Step 12: Warm‐up with dribbling x 5 min
Two touch passing x 5 min (40 yards)
Rest x 5 min
Warm up with juggling x 5 min
Lofted Driven Ball x 25 times (50 yards)
Rest 5 min
Warm up dribbling x 5 min
Shooting x 10 shots ( 40 yards)
Chipping and Crossing balls x 2‐3 min (40 yards)
