Table of contents:

Preface | Becoming a Mindful Midfielder

Chapter 1 | Technical
Chapter 2 | Tactical
Chapter 3 | Physique

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• Email us cantact@mindful-football.com

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• Go to our website mindful-football.com for more!

 Becoming A Mindful
Midfielder

What are you going to learn in

this program?

In this Program you will learn everything that is needed

to become a top midfielder in the modern day of
football. This program will show you how to never lose
the ball easily again. Drills included to help with first
touch, awareness, creative passing and much more.
You learn the tactical importance of a central
midfielder. Also what players to study and how to study
them.

Why is this program important?

This Program is important because it will give you the
edge over the other midfielders your age. Often
midfielders forget to learn the basics of their position
tactically. This guide will teach you how to become a
smart midfielder, how to control the tempo of games
and how to impress your coaches and the scouts
watching you.

Our Philosophy:

"Football is played with your head, your feet are just the tools" -
Andrea Pirlo. Here at Mindful Football we are here to help you
become a top level footballer, not just a good player at your
level.
Chapter 1: Technical

Why do you need Technical Ability?

Technical ability is extremely important for a Central

Midfielder. It is main way you will be able to retain
the ball in tight areas. All of the top midfielders have
elite technical abilities. From Thiago Alcantara to
N'Golo Kante all them know how to retain the ball in
very tight areas. What is the best way to improve
your technical ability? The best way is to do Wall
sessions and short distanced dribbling exercises
Schedule
How will everything work
• 3week Program, however you can make it longer based on your
preference
• This program will focus on progressive overload and you will need
to consistently track your score.
• Do these sessions at least 3 times a week
• Please give it 100% effort, you are just cheating yourself if you do
everything at a low level.

Creating your schedule

Use this template to create your own personal schedule. I personally
recommend 1 day in between each workout. Remember to take
your time and to not overwork. If you have a team fitness day you
don’t have to do a whole individual session. DO NOT injure yourself
trying to do too much.

WK Mon Tues Wed Thur Fri Sat Sun

3
Wall sessions
Week 1: Day 1

Just a ball and a wall

Exercise Sets Drill Time Rest time

Juggle 10 mins N/A N/A

2 touch Wall 50 N/A 1 minute

passes each
foot
Mindful 20 N/A 2 minutes
Academy each
players only foot
Mindful 15 N/A 2 minutes
Academy each
players only foot
Direction 20 N/A 4 minutes
Touch each
foot
Direction 20 N/A N/A
Turn each
foot
Dribbling
Week 2: Day 2

This day is with the ball. Probably the most fun and
important day in the whole program. Time to get
into it.

Exercise Sets Set time Rest time

Warm up 10 mins N/A N/A
(dribble,
stretch)
Mini juggles 3 20 seconds 30 seconds
(each leg)

Mindful 2 45 seconds 30 seconds

Academy (each leg)
players only
Inside 4 30 seconds 30 seconds
V-cuts
Outside 4 30 seconds 30 seconds
V-cuts
Mindful 2 45 seconds 30 seconds
Academy
players only
Cone weave 2 N/A 25 seconds
(each
foot)
Wall sessions
Week 3: Day 3

Final Day. We will miss you :(

Exercise Sets Drill Time Rest time

Juggle N/A 10 N/A

minutes
1 touch Wall 180 N/A 3 minutes
Passes each
foot
2 touch 180 N/A 3 minutes
Wall Passes each
foot
Mindful 40 N/A 2 minutes
Academy each
players only foot
Mindful 25 N/A 1.5
Academy each minutes
players only foot
Direction 30 N/A 5 minutes
Touch each
foot
Direction 30 N/A N/A
Turn each
foot
Drills explained
Wall Drills:
1 Touch Wall Pass: Set up a cone around 3-5 yards (further
if you have better technique) from a wall and pass it one touch
against the wall. Use one foot at a time until you're comfortable
to alternate

2 Touch Wall Pass: Set up a cone around 5-7 yards

(further if you have better technique) from a wall and pass it
two touch against the wall. Use one foot at a time until you're
comfortable enough to alternate

Juggling: Juggle the ball as normal, kick ups, keepy uppies

whatever you call it.

Directional Touch: Set up a cone 5 yards away from a wall.

Stand to the left and just behind the cone. Pass the ball against
the wall (on the ground) then take a touch around the cone.
Repeat the drill on the other side of the cone

Directional Turn: Set up a cone 5 yards away from a wall.

Stand 2 steps ahead of the cone. Treat the cone as if it's a
defender. Pass the ball against the wall, then take an explosive
touch to the side and dribble away (just a step or two of
dribbling).
Chapter 2: Tactical

Becoming Tactically Aware

Why is Tactical IQ important?

Tactical IQ is very important, this is the difference
between a very good amateur player and a Pro player.
The best ways to increase your Tactical IQ is to improve
your awareness on the pitch and to study players in the
center midfield position. This Chapter will specifically
explain how to improve your awareness, the next
chapter will outline the specific players you need to
study to elevate your game.

How to impress Scouts and Coaches:

Amateur scouts will be amazed with what you do on

the ball, but professional scouts will be more focus on
what you do off the ball.

What scouts look for:

• How you defend the spaces

• Do you check your shoulder before receiving the ball
• How many touches you take before passing
• + 7 more point in the Mindful Academy
Chapter 2: Tactical

How to Study a Player Effectively?

Studying a player is a simple tool that Pro Players use

to improve their game every day. You will need to
watch a full match of a specific player, then note
everything that did well and everything they did
badly. A list of what you should look out for is below.
Personally we would recommend the website
footyfull. com to watch a full match to analyze a
player

What to look for whilst Studying a midfielder:

You Should look for:

• How many times they scan before receiving the
ball
• How many touches they take before they pass
the ball
• How he makes himself available to receive the
ball from his defenders
• How Frequently he makes a forward pass
• When He keeps it simple and he takes risks
 Track your Progress

Before you start, record your level currently:

• How many push-ups can you do in a row
• Your time for a 50m sprint
• How long you can do a wall sit for (no weight)
At the end of the program, re-do all of the
exercises and see how much progress you make!
Speed
Day 1

Find a field to do these sprinting exercises.

Exercise Sets Reps Rest time

Sprint on 2 30 seconds 1 minute

the spot

5m Sprint 1 10 1 minute

10m Sprint 1 10 2 minutes

Broad 2 10 1 minute
Jumps

Falling 1 10 2 minutes
Starts

Distance 2 8 45 seconds
Skips

50m Sprint 1 1 N/A

Speed
Day 5:

Your final day, hope this has helped!

Exercise Sets Reps Rest time

Sprint on 2 45seconds 1 minute

the spot

Skater 4 10 1 minute
Jumps

10m Sprint 1 20 2 minutes

Broad 4 10 2 minutes
Jumps

Falling 4 8 2 minutes
Starts

Distance 2 12 2 minutes
Skips

50m Sprint 2 1 N/A

Become a #MindfulBaller

Structure:
The biggest difference between an amateur footballer and a Pro
footballer is how they structure their individual training. All Pro
footballers have a specific plan before every single training session,
they know what they want to work on and how they will improve.
They have expensive ($1000+) personal trainers guiding them the
whole way, we know that's not possible for amateur footballers. So
here at Mindful Academy we have created training plans, mentality
guides, nutritional e-books, Diet Plans etc.. To help good amateur
footballers for an affordable price. We want to help you compete
with their unfair advantages.

Go Further:
Become a big part of our discord community by joining in our weekly
calls with professional players/staff. Make sure you use their advice
wisely. Also make sure you make use of our contacts as well!

Join Today!
You are clearly serious about your career. Join the Mindful Academy
today to have access to professional agents, pro coaches and
scholarship help. Stop wasting your time.