5 Week Training Program For Football

5 Week Training Program For Football

Football is played as a 90-minute game with a 15-minute half time rest

period. Being a sport that is consistently on the go, your fitness

level and strength plays an important part in your game, however a

high skill level on the ball and good knowledge of the game are also

essential.

Football is a sport that requires a large amount of athletic

abilities.

Aim: To make improvements in the following to improve your game:

Ø Explosive acceleration and fast sprinting speed.

Ø Muscular endurance and strength in the lower body.

Ø Muscular balance and high levels of neuro-muscular co-ordination.

Ø Propreception and agility: the ability to know where your body is,

and be able to move it.

Ø Discipline to take orders and decisions, as well as putting the team

first.

Ø Good flexibility to avoid injury, football players are prone to poor

hamstring flexibility.

Ø Correct balance between your quadriceps and hamstrings, as well as

strength imbalances between your left and right leg.

Speed work

The plyometric circuit will help your explosive power, you must do

this no more than once a week and surely not on days before a match,

as this form of circuit will take a few days to recuperate from.

Shuttle sprints: most sprints last for between 6 and 15 meters in a

match, so it is important to work on them. Work your sprints in the

following form, standing start, lying flat on your stomach start,

running start, sprint forward with run back and then repeat all with a

ball.

Aim: To have a minimum of 3 markers to turn around, not necessary in a

straight line.

Muscular Endurance

Use this circuit once a week to develop muscular endurance, perform in

conjunction with a skill session or on a day after a match.

Distance

Speed

Drill / Notes

2X LAPS

LIGHT RUN PACE

WARM UP & STRETCH