College athlete

[Jaa0024]

So my niece is going to be attending college for soccer. During this corona time she has been slacking off and needs to get back to where she was.

She’s about 5’6 (115-120lb) skinny/athletic build.
-she wants to build muscle but also keep up her endurance along with her quickness.

She has limited equipment.
-she has these two pieces of equipment and she has ladder, hurdles, and cones she can use.

Can someone help me with some type of program she can run or maybe point me in the right direction.



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[Red Bird]

6 soccer drills for every athlete - Furthermore

Lots of sports guys here I'm sure somebody will chime in

[GoGoGodzilla]

From what you’ve listed she has all she needs. As young as she is she will retain all the muscle structure and memory she will need, where she will begin to falter is cardio. Have her start on a 3:2 circuit with Conditioning Drills Monday/Wednesday/Friday, and light weights high reps on Tuesday/Thursday. And try to get in a long distance run at least once a week, preferably on Saturday and that will give her a much needed rest day on Sunday before getting after it again the next week.

Google/YouTube is a great resource nowadays to get a free personal trainer. Utilize these videos to structure a mix of drills to keep her interested and challenge her comeback. If you don’t mind spending a little money, the Pelaton App has a variety of great workouts that go way beyond Cyling.

Hit me up if you have any other questions or just need to pic my brain. Best wishes and good luck to your niece.

[Jaa0024]

From what you’ve listed she has all she needs. As young as she is she will retain all the muscle structure and memory she will need, where she will begin to falter is cardio. Have her start on a 3:2 circuit with Conditioning Drills Monday/Wednesday/Friday, and light weights high reps on Tuesday/Thursday. And try to get in a long distance run at least once a week, preferably on Saturday and that will give her a much needed rest day on Sunday before getting after it again the next week.

Google/YouTube is a great resource nowadays to get a free personal trainer. Utilize these videos to structure a mix of drills to keep her interested and challenge her comeback. If you don’t mind spending a little money, the Pelaton App has a variety of great workouts that go way beyond Cyling.

Hit me up if you have any other questions or just need to pic my brain. Best wishes and good luck to your niece.

My specialty is more in speed and agility. I guess I’d need more help in the weight lifting aspect and how frequently she should lift with what she has.

I was thinking. SquAts. OHP, power cleans. And some body weight stuff.


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[GoGoGodzilla]

My specialty is more in speed and agility. I guess I’d need more help in the weight lifting aspect and how frequently she should lift with what she has.

I was thinking. SquAts. OHP, power cleans. And some body weight stuff.


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I pushed myself for well over 1/2 my life in the off-season with the 3:2 Circuit and found it to be very effective and efficient for maintaining. 3 days of Speed and agility training and 2 days of weights. And 1 heavy cardio session per week at least 2 hrs long. And then one day for resting and eating as much as she wants!

As far as weight training all the things you listed are excellent, also Resistance training is very effective to add into her regiment. I’d try not to focus on any one part more than another. Instead take each of the two days and turn the session into a total body workout that is more geared towards low weight, higher reps for toning rather than bulking her up.