Website Manager

Delanco Riverside

Off Season Fitness Plan

Follow this plan to be prepared for competition for our season.  This plan will not only ensure that you are fit to play and succeed, it will also serve as a very important injury prevention program.  A strong fit body is less likely to suffer injuries which cause you to miss playing time.

How to use this plan:

  • On the dates shown, perform the given exercises.  Many exercises require a pair of dumbbells.  Some require a bench or a chair/step.  You can use the floor for exercises which require a bench if you do not have one.
  • RUNNING/CARDIO – You should run 4 DAYS per week for at least 30 minutes each day.
  • We will be training on Tuesday, Wednesday, and Thursday, so your cardio will be taken care of during these sessions.  If you do not attend one of those sessions it is your responsibility to run on your own.
  • SATURDAY/SUNDAY RUNNING – You should run on your own one day each weekend for 30 minutes minimum.  This could be sprints, distance, intervals, etc.
  • This plan will finish just as we are completing our preseason camp.  It’s extremely important that EVERY PLAYER completes this plan so that we are fully prepared physically for the strenuous HS season.


Del-Side Soccer Club

501 Creek Road 
Delanco, New Jersey 08075

Phone: 856-905-1039
Email: [email protected]

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