LET’S GET

COLLEGE SOCCERINSPIRED
FITNESS PACKET
FOR MY RETIRED ATHLETES <3
 While my college soccer days are over, my
fitness days are not! Staying in shape post-
grad has come with challenges, so I wanted
to create a document of college soccer-style
workouts inspired by my summer fitness
packets over the years. My hope is that you
can find joy in pushing yourself to your
physical limits and be reminded of the elite
athlete that you are.
 First and foremost I want to give glory to God and praise
Him. By the grace of God I was able to play Division 1
Soccer and have access to incredible resources and learn
from talented strength coaches and trainers, and now I want
to share those resources with you.
I struggled with anxiety and depression and was living in sin
during parts of college, but Jesus set me free! I laid down my
life and surrendered it all to Jesus because he came, lived a
sinless life, died a sinner’s death, and resurrected to give us
the hope of eternal life in heaven with him.
I am walking with Jesus now and he continues to sanctify
me. My life with Jesus is filled with so much purpose because
my identity is rooted in being child of God, not an athlete.
The foundation of my life is built upon Jesus, and this guides
all of my decisions and gives me so much comfort.
Jesus is for everyone. We all are made in God’s image, and
there is nothing you can do or have done that can separate
you from the love of the Father. You are His beloved child,
and He is waiting for you with open arms.

John 10:10 “The thief comes only to steal, kill and destroy. I
came that they may have life and have it abundantly.”

Romans 10:9 “If you confess with your mouth that Jesus is Lord
and believe in your heart that God raised him from the dead, you
will be saved.”

John 14:6 “I am the way, the truth, and the life. No one comes to
the Father except through me.”
 Workout Split*
TYPICAL WEEKLY SCHEDULE
(Week): (Year):

TECHNICAL PLAY
CARDIO LIFT
SKILLS SOCCER
MON
SHORTER
LIFT 45 MIN
SPRINTS
TUE

LONGER
15 MIN 45 MIN
SPRINTS
WED
TIMED
MILES OR LIFT 45 MIN
TEMPO RUN
THU

LONGER
45 MIN
SPRINTS
FRI

SHORTER
45 MIN
SPRINTS
SAT

INTERVAL
LIFT
RUN
SUN

REST/
SABBATH
 Workout Split*
TYPICAL WEEKLY SCHEDULE
(Week): (Year):

CARDIO LIFT WALK PLAY

MON
SHORTER
LIFT 45 MIN
SPRINTS
TUE

LONGER
15 MIN 45 MIN
SPRINTS
WED
TIMED
MILES OR LIFT 45 MIN
TEMPO RUN
THU

LONGER
45 MIN
SPRINTS
FRI

SHORTER
45 MIN
SPRINTS
SAT

INTERVAL
LIFT
RUN
SUN

REST/
SABBATH
 NOT SO FAST,

Before you start any workout, prioritize the

warm-up. These simple movements will get
your muscles ready and will prevent injury.
 WARM-UP
Jog 25 yards down and back
Shuffle L/R 25 yards down and back
Knee hug, foward lunge, elbow to instep (10
each leg)
Lateral lunge (10 each side)
High knee run, butt kickers on the way back
Carioca each side down and back
Quad stretch walk (10 each side)
Hamstring stretch walk (10 each side)
Close the gate (10 each side)
Open the gate (10 each side)
Leg swing walk (10 each side)
50% effort jog down and back
75% effort jog down and back
100% effort spring down and back
Actively stretch anything else that is sore

CARDIO
 LET’S GO!

In this section you’ll find running and

conditioning workouts that are great for
improving your cardiovascular health.
These are not meant to be done in any
particular order; instead, think of this as a
comprehensive list.
 EQUIPPING YOURSELF
Fear/Doubt/Lie Reality Truth

Isiah 41:10 “So do not

Motivating yourself can
fear, for I am with you;
I can’t do these be really challenging,
do not be dismayed, for I
workouts by myself. but it’s a great skill to am your God. I will
I’m used to doing this have. Invite a friend to strengthen you and help
with a team. be your workout you; I will uphold you
partner. with my righteous hand.”

As life changes, our 1 Samuel 16:7 “For the

I can’t believe how
habits change, and Lord does not see as man
much weight I’ve
sometimes this means sees; for man looks at
gained. My body just outward appearance, but
gaining and losing
doesn’t look the same the Lord looks at the
weight. Give yourself
anymore. heart.”
grace!

Philippians 4:6-7 “Don’t

be anxious about
Going to the gym anything, but in every
without a plan can be situation, by prayer and
I have so much anxiety overwhelming. Create a petition, with
about going to the gym. plan and watch how-to thanksgiving, present
I don’t know what I’m exercises online so that your requests to the
doing there. you know how to do Lord. And the peace of
each movement. It’s God, which transcends
okay to make mistakes! all understanding, will
guard your hearts and
minds in Christ Jesus.”
 BEEP TEST
Nike Sparq Yo-Yo Intermittent Recovery
Test (on YouTube)

Run 20m out and back (that’s one rep), rest for
10 seconds

Follow the beeps and run until you get to levels

35-40

Each time you run this test, try to get 1 more

Tip
than you did the previous time

CARDIO
 FARTLEK RUN
35 Minute Workout

Run for 35 minutes and do 8-10 seconds of

sprints every 2 minutes

Your run should be 7/10 effort, and your sprints

Tip
should be a 10/10 effort

CARDIO
 FITNESS TEST
14 Minute Workout

Rep #1 7 minute mile

Rep #2 7 minute mile

This test is meant to be done in 14 minutes, so

aim to run at a 7 minute mile pace. This about 8.6
Tip on a treadmill. If you’re not there yet, run your
fastest and try to get a little faster each time you
do it.

CARDIO
 HILL SPRINTS
ONE SET 17 Minute Workout

Warm-up Slow jog for 5 minutes (3/10 effort)

Sprint for 45 seconds uphill (8/10 effort), light

Rep #1
jog downhill in 75 seconds

Sprint for 15 seconds uphill (10/10 effort), light

Rep #2
jog downhill in 45 seconds

REPEAT REPS #1-2 SO THAT YOU COMPLETE

4 TOTAL SETS

CARDIO
 INTERVAL RUN
ONE SET 28 Minute Workout

Fast Run for 4 minutes (8.0 on treadmill). 8/10

Rep #1 effort
Jog for 3 minutes (6.0 on treadmill). 5/10 effort

REPEAT REP #1 SO THAT YOU COMPLETE 4

TOTAL SETS

CARDIO
 INTERVAL RUN
ONE SET 10-15 Minute Workout

Walk from endline to the top of the 18 yd box,

build up to a sprint to the 50 yd line, full out
Rep #1 sprint to the opposite 18 yd box, and then walk
to the endline
Repeat going to the other side

COMPLETE 5 SETS (down and back is one set)

CARDIO
RECOVERY RUN
60 minute workout

Run at a slower, but consistent pace for 60

minutes. 6/10 Effort.

CARDIO
LONGER SPRINTS
The sprints are meant to be done at a 10/10
effort. Time yourself and try to get faster the
next time you do it
Sprint from the endline to the nearside 6 yd box,
Set #1 walk back
Repeat 12 times
Sprint from the endline to the nearside 18 yd
Set #2 box, walk back
Repeat 10 times
Sprint from the endline to the 50 yd line, walk
Set #3 back
Repeat 8 times
Sprint from the endline to the opposite endline,
Set #4 walk back
Repeat 4 times

CARDIO
LONGER SPRINTS
The sprints are meant to be done at a 10/10
ONE SET effort. Time yourself and try to get faster the
next time you do it

Sprint from nearside 6 yd line and back, nearside

18 yd line and back, 50 yd line and back, and then
Rep #1
opposite endline and back
Rest for 90 seconds
Sprint from nearside 6 yd line and back, nearside
18 yd line and back, 50 yd line and back, and then
Rep #2
opposite endline and back
Rest for 90 seconds
Sprint from nearside 6 yd line and back, nearside
18 yd line and back, 50 yd line and back, and then
Rep #3
opposite endline and back
Rest for 90 seconds
Sprint from nearside 6 yd line and back, nearside
18 yd line and back, 50 yd line and back, and then
Rep #4
opposite endline and back
Rest for 2 minutes
REPEAT REPS #1-4 SO THAT YOU COMPLETE
2 TOTAL SETS

CARDIO
LONGER. SPRINTS
ONE SET 10 Minute Workout

Sprint the length of the soccer field (long side).

Rep #1
10/10 Effort.

Light jog the width of the soccer field (short

Rep #2
side). 3/10 Effort.

COMPLETE AS MANY SETS AS YOU CAN IN 10

MINUTES

CARDIO
LONGER SPRINTS
ONE SET 15 Minute Workout

Sprint from endline to endline (120 yds) in 18-20

Rep #1 seconds
Jog back in 60 seconds

COMPLETE 10 SETS

CARDIO
SHORTER SPRINTS
10-15 Minute Workout

Sprint from the endline through the 50 yd line,

Rep #1
rest for 30 seconds

Complete 20 total sprints

CARDIO
SHORTER. SPRINTS
ONE SET 15-20 Minute Workout

Rep #1 Run a 300m sprint in 1:00, rest for 30 seconds

Rep #2 Run a 300m sprint in 1:00, rest for 30 seconds

Rep #3 Run a 300m sprint in 1:00, rest for 30 seconds

REPEAT REPS #1-3 SO THAT YOU COMPLETE

3 TOTAL SETS (REST FOR 2 MINUTES AFTER
EACH SET)

CARDIO
SHORTER. SPRINTS
ONE SET 9 Minute Workout

Sprint to the 18 yard box and back (one rep).

Rep #1 Complete 10-15 sprints in 1 minute
Rest for 90 seconds

Sprint to the 18 yard box and back (one rep).

Rep #2 Complete 10-15 sprints in 1 minute
Rest for 90 seconds

Sprint to the 18 yard box and back (one rep).

Rep #3 Complete 10-15 sprints in 1 minute
Rest for 90 seconds

REPEAT REPS #1-3 SO THAT YOU COMPLETE

2 TOTAL SETS

CARDIO
 TEMPO RUN
28 Minute Workout

Warm-up Slow jog for 5 minutes (3/10 effort)

Set #1 Jog for 12 minutes (5/10 effort)

Fast Run for 11 minutes (every 2 minutes push

Set #3
the pace by a couple of seconds)

CARDIO
 TEMPO RUN
40 Minute Workout (Jog for 5 minutes at a
3/10 effort before you begin)

Rep #1 Run for 18 minutes at a 6/10 effort

Rep #2 Run back for 17 minutes at a 8/10 effort

TO MAKE THIS HARDER, INCREASE THE

RUNNING TIME GOING OUT AND BACK

CARDIO
TIMED MILE RUN
18 Minute Workout

Run 1 mile at your fastest pace (try to get sub

Rep #1 6:45)
Rest for 5 minutes

Run 1 mile at your fastest pace (try to get sub

Rep #2
6:45)

EACH TIME YOU DO THIS WORKOUT, AIM

TO SHAVE OFF 1-2 SECONDS. ADD A THIRD
TIMED MILE TO INCREASE DIFFICULTY

CARDIO
 C’MON NOW!

In this section I have included lifts that are

designed to build strength and muscle
mass. Overtime, progressively overload the
weight so that you can get stronger. These
are not meant to do in any particular order;
instead, think of this as a comprehensive
list.
 EQUIPPING YOURSELF
Fear/Doubt/Lie Reality Truth

Your strength may Philippians 4:13 “I can

I can’t do this. I’m not have decreased, but do all things through
strong anymore. that’s okay! Give Christ who strengthens
yourself grace. me.”

Psalm 139:13-14 “For it

Everyone has different was you who created my
I’m embarrassed about natural body shapes inward parts; you knit
my body type. I wish I and bone structures. me together in my
looked different. Don’t compare yourself mother’s womb. I praise
to others. you, for I am fearfully
and wonderfully made.”
2 Corinthians 3:18 “And
Working out is so great we all, with unveiled
What’s the point of faces, beholding the
for your overall
working out now? I’m glory of the Lord, are
physical and mental
not even playing
health. Don’t workout being transformed into
anymore and no one
for your glory, instead the same image from one
will see the work I’m degree of glory to
glorify God in
putting in another. For this comes
everything you do. from the Lord who is the
Spirit.”
1 Corinthians 3:16-17
You might be starting “Don’t you realize that
I haven’t been working at slower paces or all of you together are
out or eating healthy lifting less weight, but the temple of God and
foods in a long time. if you show up the Spirit of God lives in
you? God will destroy
I’m ashamed of where I consistently and push
anyone who destroys his
am. yourself every time,
temple. For God’s
you will see progress. temple is holy, and you
are that temple.”
LIST OF UPPER BODY
EXERCISES
Bench press Pull ups/Chin ups Suitcase carry

Overhead shoulder
Bent over row Farmer’s walk
press
Incline dumbbell Dumbbell bicep
Seated cable row
press curls

Push ups Face pull Australian pull-ups

Plyo push ups Lat pulldowns Skullcrushers

Dumbbell lateral
TRX rows IYT
raises
Barbbell bicep Tricep dumbbell
Tricep dips
curls kickback
Reverse dumbbell
Chest flys Renegade rows
flye
Cable tricep push
Dumbbell shrugs Upright row
down
Supine tricep
Arnold press Hammer curls
extension
LIST OF LOWER BODY
EXERCISES
Squat Romanian deadlift Squat pulses

Front squat Calf raises Wall sit

Split squat Leg extension Goblet squat

Forward lunges Leg curls Yoga ball leg curl

Backward lunges Glute bridges Lunge and twist

Single leg glute Nordic hamstring

Curtsy lunges
bridges curl

Kettlebell swings Single leg RDL Box squat

Dumbbell step-ups B-Stance RDL Pistol squat

Narrow squat, heels

Trap bar Clean
elevated
Hip
Sumo squat Lateral lunge
adduction/abduction
 LIST OF ABDOMINAL
EXERCISES
Crunches Weighted bird dog Pulse ups

Plank Weighted sit up Plate pull-through

Standing cable
Side plank Knee tucks
wood chop
Single leg toe
Leg raises ABC’s on yoga ball
touches
Mountain climber
Weighted deadbug Hollow rock
holds

Bicycle crunches Hollow hold Scissor kicks

Mountain climbers Penguin taps Wipers

Weighted Russian
Medicine ball slam Plank rolls
twists
Medicine ball side
V-ups Side jack-knives
throw
Medicine ball sit up
Reverse crunch Overhead crunch
throw
LIST OF AGILITY
EXERCISES
Ladder drills High knee skip

Side shuffle Jump lunges

Lateral shuffle Lateral step over

Squat jump Lateral bound

Box jump Bear crawl

Jump rope 5-10-5 Shuttle run

Ice skaters Lateral box jump

Tuck jumps Sled push

Broad jumps Battle ropes

Bounding Dot drill

EXAMPLE LIFT
Bench press 4x8

Tuck jumps 4x10

Bicycles 4x20

5-10-5 Shuttle run 4x

Bent over row 4x8

Broad jumps 4x10

Plyo push up 3x10

Romanian deadlift 3x10

Barbell bicep curls 3x10

Superman 3x10

You can change the reps to be

Feel free to superset or higher or lower. If the reps are
interchange these lower, you can increase the weight.
exercises. If the reps are higher you can
decrease the weight.
EXAMPLE LIFT
Arnold press 4x8

Ice skaters 4x10

Crunches 4x20

Cone drill 4x

Seated cable row 4x8

Box jumps 4x10

Kettlebell swings 3x10

Lunges 3x10

Renegade row 3x10

Single leg toe touches 3x10

You can change the reps to be

Feel free to superset or higher or lower. If the reps are
interchange these lower, you can increase the weight.
exercises. If the reps are higher you can
decrease the weight.
BUILD YOUR OWN
To build your own lift, you can
include a combination of upper
body, lower body, agility, and
abdominal exercises from the
lists provided.

During the lift, your heart rate

should be up, and that means
you’ll be breaking a sweat. If the
lift doesn’t feel hard, decrease
the rest time in between reps, or
increase the weight.

You got this! If you’ve been out

of the gym for a while, start with
lower weights and focus on
great form. As your confidence
and strength grows, increase
that weight.
BUILD YOUR OWN
Upper body 4x8

Agility exercise 4x10

Abdominal exercise 4x20

Agility exercise 4x

Upper body exercise 4x8

Agility exercise 4x10

Upper body exercise 3x10

Lower Body exercise 3x10

Upper Body exercise 3x10

Abdominal exercise 3x10

You can change the reps to be

Feel free to superset or higher or lower. If the reps are
interchange the lower, you can increase the weight.
exercises. If the reps are higher you can
decrease the weight.
BLANK TEMPLATE
IT’S YOUR TURN!

I hope these resources are a blessing to you

and you feel ready to push yourself
physically and mentally. I pray that God
gives you the strength to show up and do
your best so that you feel strong and
confident. I believe in you! God bless you
on your fitness journey.