SC Wave Player Training Hub
MLS NEXT MLS NEXT
← Back to Physical
🏟️

In-Home & At-Field Workouts

The complete SC Wave workout program — field conditioning, speed & agility, and three progressive in-home circuits. No excuses.

SC Wave
SC WAVE SOCCER CLUB
In-Home & At-Field Workout Program · 2025–26
MLS NEXT
MLS NEXT
Program Overview
🏟️ Includes in-home workouts and at-field workouts
📝 Field workouts have adapting notes if you have no field access
▶️ Video links included for each circuit exercise
⏱️ Complete each workout as fast as possible — take breaks when needed
📊 Record your times and try to beat them each time you repeat
Jump to Section
🏃 At-Field Conditioning ⚡ Speed & Agility 🏠 In-Home Workout 1 🏠 In-Home Workout 2 🏠 In-Home Workout 3
🏃

AT FIELD — Conditioning

Field-based fitness. Record your times and track improvement week over week.

300 Yard Shuttles
Place two cones 25 yards apart · Sprint back and forth 6 times · Foot touches the line each time
Week Sets Time to Complete Rest Between Sets
Week 1 3 sets 60 sec 3 min
Week 2 4 sets 60 sec 2 min 45 sec
Week 3 5 sets 60 sec 2 min 30 sec
Week 4 5 sets 60 sec 2 min
Death by 300s
3 rounds · Each round = one 300-yard shuttle + 7 exercises. Complete all exercises before the next shuttle.
Each round: Sprint 300 yards (6 × 25 yds) in under 1 minute → immediately complete all 7 exercises below → repeat for 3 rounds total.
# Exercise Reps / Distance Video
1 Broad Jumps 50 yards — stick landing ▶ Watch
2 Push Up Ladder 1, 2, 3, 4 … up —
3 Spiderman Crunches 50 reps ▶ Watch
4 Burpees 50 reps ▶ Watch
5 Lunge Jumps 50 reps ▶ Watch
6 Plyo Push Ups 50 reps ▶ Watch
7 Knee Hug Crunches 50 reps ▶ Watch
Field Interval Runs
Full-field running protocol · Sidelines = 100 yds · Endlines = 60 yds
Laps Protocol
1
Set 1: Start at corner — jog sidelines, sprint endlines for 4 laps
R
Active Rest: Hydrate and walk 3 minutes
2
Set 2: Jog endlines, stride (near-sprint) the sidelines for 4 laps
↓
Cool Down: Jog 1 lap then stretch / foam roll
Interval Run Workout
1Walking Lunges100 yds▶
2Sprint endline, jog sideline1 lap—
3Burpees25 reps▶
4Sprint endline, jog sideline1 lap—
5Push Ups20 reps—
6Sprint endline, jog sideline1 lap—
7Straight Leg Sit Ups (w/ ball)25 reps▶
8Sprint endline, jog sideline1 lap—
9Walking Lunges100 yds▶
No field? Mark 100 yards for jogging (50–60% effort) and 60 yards for sprinting (90–100% effort) outside — a park or large parking lot works.
Tabata Treadmill Run
High-intensity interval run — treadmill or outside
Treadmill Protocol
①
Warm up at moderate pace — 3 minutes
②
Increase to speed 10, incline 1.0 (adjust if too easy)
③
Sprint 20 sec / Rest 10 sec (straddle belt) — repeat for 4 minutes
④
Active rest jog — 3 minutes
⑤
Repeat Tabata set — 2 more times (3 sets total)
↓
Cool down at 5 mph — 3 minutes
No treadmill? Time 20 sec sprint (90–100%) and 10 sec walk outside.
Interval Runs
Part 1 — Descending
5'
Run 5:00 → Walk 1:00
4'
Run 4:00 → Walk 1:00
3'
Run 3:00 → Walk 1:00
2'
Run 2:00 → Walk 1:00
1'
Run 1:00 → Walk 1:00
Part 2 — 8:00 EMOM
0–4'
Sprint down & back (60 yds × 2), rest remainder of minute. Alternate starting sides.
4–8'
Sprint down / back / down (60 yds × 3), rest remainder of minute.
Set up a cone 60 yards away before you start.
⚡

AT FIELD — Speed & Agility

Linear speed and lateral change of direction. Study each video before heading to the field.

Linear Speed
Lean Fall Run
2 × 10 yards each leg — 2 reps per leg, punch out with alternating legs on fall

T-Test

3 reps · standard agility test measuring speed and change of direction

Flying 30s

3 reps · cones at 15, 45, 60 yds — build speed through 15, full speed to 45, decelerate to 60

Lateral Speed

Pro Agility (5-10-5)

2 × each direction · low start, explode and cut clean

Shuffle-Sprint

2 × each direction · lateral shuffle 10 yds, turn and sprint 10 yds

Outside X Drill
2 × each direction — 5×5 yard box, run the outside of the X both ways
🏠

In-Home — Workout 1

Movement prep + 3-round circuit · No equipment needed

Movement Prep / Prehab
Complete before starting the circuit
  • →3-Way Lunges1 set × 3/3
  • →Reverse Lunge w/ OH Reach1 set × 5/5
  • →90/90 Pigeon Stretch Pulses (5 sec hold)1 set × 5/5
  • →Seated Hip Openers1 set × 10/10
  • →Quad T-Spine Rotations1 set × 10/10
  • →Half Kneel Adductor Rocks1 set × 5/5
  • →Dead Bugs1 set × 8/8
Circuit — 3 Rounds
Complete all exercises in order · Rest 90–120 sec between rounds
#ExerciseReps / TimeVideo
1 Reverse Lunge to Knee Drive 25 each leg ▶ Watch
2 Push Ups 25 reps —
3 SL Glute Bridge (3 sec pause) 10 each leg ▶ Watch
4 Burpees 10 reps ▶ Watch
5 Wall Sit 1 min ▶ Watch
6 Plank Ups 5 each side ▶ Watch
7 Lunge Jumps 20 reps ▶ Watch
🏠

In-Home — Workout 2

Movement prep + 3-round circuit · No equipment needed

Movement Prep / Prehab
Complete before starting the circuit
  • →T-Spine Open Book1 set × 10/10
  • →90/90 Rear Foot Lifts (5 sec hold)1 set × 5/5
  • →90/90 Front & Rear Leg Lifts (5 sec hold)1 set × 5/5
  • →SL Squat 3 Cone Touch2 sets × 3/3
  • →Cook Hip Lift1 set × 10/10
  • →3-Way Ankle Rocks1 set × 5 each way
  • →Up Dog to Down Dog1 set × 5
Circuit — 3 Rounds
Complete all exercises in order · Rest 90–120 sec between rounds
#ExerciseReps / TimeVideo
1 Split Squat Jumps 10 each leg ▶ Watch
2 Flutter Kicks 1 min ▶ Watch
3 Lunge Hold Left (knee hovering) 1 min ▶ Watch
4 Skater Hops 20 reps ▶ Watch
5 Lunge Hold Right (knee hovering) 1 min ▶ Watch
6 Close Grip Push Ups 25 reps ▶ Watch
7 Side Star Plank Hold Left 30 sec ▶ Watch
8 Glute Bridge March 20 each leg ▶ Watch
9 Side Star Plank Hold Right 30 sec ▶ Watch
10 Push Up Position Bird Dogs 10 each side ▶ Watch
🏠

In-Home — Workout 3

Movement prep + 3-round circuit · No equipment needed

Movement Prep / Prehab
Complete before starting the circuit
  • →Half Kneel Hip Flexor Rocks (5 sec hold)1 set × 5/5
  • →Frog Stretch (5 sec hold, rock out)1 set × 5/5
  • →Shoulder Taps1 set × 10/10
  • →Pigeon Stretch w/ Thoracic Rotation1 set × 8/8
  • →Lying Alternating Hamstring Stretch1 set × 8/8
  • →Spiderman Crawl (3 sec holds)1 set × 5/5
Circuit — 3 Rounds
Complete all exercises in order · Rest 90–120 sec between rounds
#ExerciseReps / TimeVideo
1 Single Leg Squat Jumps (opp knee to floor) 15 each leg ▶ Watch
2 Copenhagen Side Plank w/ Knee Drive 10 each side ▶ Watch
3 Plyo Push Ups 15 reps ▶ Watch
4 Jump Tucks 10 reps ▶ Watch
5 Plank Hold 1 min ▶ Watch
6 Mountain Climbers 30 each leg ▶ Watch
7 Broad Jumps (stick landing) 10 reps ▶ Watch
8 Wall Sit 1 min ▶ Watch