Professional Football Plan

Training Schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Session 1 Gym Workout Speed Training Gym Workout Light Jog Speed Training Gym Workout Speed Training

Session 2 Football Football Fitness Football Football Fitness Football

Training Training Training Training Training Training Training
Extras Mindset Mindset Mindset Mindset Mindset Game Analysis Mindset

Extras Mobility Rolling Game Analysis Mobility Rolling Mobility Rolling

Training Data
Day 1
Session 1: Gym Workout
Exercise Sets*Reps Weight
Trap-Bar Deadlift 3*6

Reverse Lunges 3*6 each leg

Hamstring Curl 3*8
SL Calf Raise 3*12 each leg

Bench Press 3*5

Chin-ups 3*5

Seated OHP 3*5

Session 2: Football Training

Exercise Sets*Reps Training Goals/Considerations:
Warm-up 5-10min 1. Practice scanning throughout the session
High Laced Juggling 2*50 2. Visualise the session as a professional trial
Aerial Control Box (Inside) 2*5 each side 3. Analyse what lead to making a mistake
Aerial Control Box (Outside) 2*5 each side Post-Training Notes:
Wall Long Passing 5-10min

Cone Weave to Cross into Goal 3*4 each side

1vs1 Move to Laced Finish 3*4