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Tualatin Hills United Soccer Club

THUSC U11-U13

Jumping Exercises 2x week

Reps

Double Leg Forward Jump

2x10 jumps

Double Leg Side Jump

10 jumps each direction

Single Leg Forward Jump

10 jumps each leg

Single Leg Side Jump

10 jumps each direction/each leg

Strength Exercises 2x week

Reps

Side Planks

2 sets 15 lifts each leg

Ball Hamstring Curls

2 sets of 15 reps

Eyes Closed Balance

30 sec ea leg x 3


 THUSC U14-U19

Jumping Exercises 2x week

Reps

Double Leg Forward Jump w/Band

2 sets of 15 reps

Double Leg Side Jump w/Band

2 sets of 15 reps ea direction

Single Leg Forward w/Band

2 sets of 10 ea leg

Single Leg Side Jump w/Band

10 ea direction/ea leg

Strength Exercises 2x week

Reps

Side Planks with Lifts

3 x 15 ea leg

Ball Hamstring Curls

2 x 15

Eyes Closed Balance

30 sec ea leg x 3

Single leg squats

2 x 10-20 ea leg

Standing side leg lifts with band

2 x 20 ea leg

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