@thefutbolguru

7 DAY
TRAINING
PROGRAM
TRAINING PROGRAM FOR FOOTBALLERS
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Outline

Plan has been written assuming no team sessions.

I would not advise doing individual sessions on top of team

sessions in season.

Replace individual days with team days.

Timings for drills are a rough guide and aimed to manage loading
throughout the week.

If you need more rest then allocated, take it.

RPE means how hard the session should be.

E.g. 2/10 is very light. 8/10 is hard.

02/13
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Monday

RPE (Physical exertion) 2-3/10

Session time 40 mins

Warm Up (Youtube Search “FIFA 11 Warm Up” if unsure of

what to do): 10 mins

Wall Juggling (Focus on 1 & 2 touch only): 10 mins

Wall Passing (Practice 1 touch and 2 touch variations with
different parts of the foot. E.g. inside, outside and sole): 10
mins
Light Jog: 5 mins

Cool Down (Stretch each muscle group in your legs and low
back): 5 mins

First session of the week should always be light after a game

or big running session on the weekend.

03/13
 @thefutbolguru

Note:
Sprints:
Walk back between reps of sprints. Each effort should be 90-100%.
Take extra time if you need to get your breath back.

Box to Box runs:

Involves running from one edge of the box to the opposite edge of the
box. You will need a full pitch or 70 metres worth of space to complete
this.

T Drill:
Place 1 cone as a starting point, step out 10 paces forward and place
another cone down. The step out 10 more paces 1 going left and then
another going right. It should look like a T. Drill involves sprinting to
middle cone then making a sharp turn left or right. When you reach the
end of the T stop and walk to the starting point. Diagram below should
help.

10m

10m
walk back

04/13
@thefutbolguru

Tuesday

RPE: 6-7/10
Session time: 57 mins

Warm Up: 10 mins (Include a few build up runs)

Sprints: 3x20m, 2x30m, 1x40m 10 mins

Juggling (Weak foot only): 10 mins
T Drill - 2x10 Each Side: 12 mins
Long Balls/Crossing (Against Wall): 10 mins

Cool down: 5 mins

Session goal is to get sprint metres into the leg so you are able
to play 90 minutes.

Sprinting is the best exercise for preventing hamstring injuries

and for getting faster. High speed running is so important for the
modern game.

05/13
@thefutbolguru

Drill

EXAMPLE SHOOTING DRILL:

07/13
@thefutbolguru

Drill

Explanation:

Start at Point A.

Dribble with speed towards Point B.

At Point B, do a skill move around the cone, moving inside or

outside.

After rounding the cone, proceed to shoot at a goal.

Recommend to have a few balls to complete exercise.

07/13
@thefutbolguru

Wednesday

RPE: 7-8/10
Session time: 62 mins

Warm up: 10 mins

Box To Box Runs: 2x8: 12 mins (Approx)
Straight Line Cone Slalom (Set out 8 cones in a straight line and
move through): 10 mins
Shooting (Drill on following two pages): 10 mins
Wall Passing (Weak foot only): 15 mins

Cool Down: 5 mins

08/13
@thefutbolguru

Thursday

Rest day:

Ensure you get 8 hours sleep.

Also eating real food. Chicken, Salmon and Steak. Lots of

vegetables and fruit.

2-3 Litres of Water

If you do this, you don’t need the stuff below.

Recovery ideas:
Ice bath
Sauna
Stretching
Foam rolling
Massage
Walk

09/13
@thefutbolguru

Friday

RPE 2-3/10
Session Duration 35 mins:

Warm Up: 10 mins

Position Specific Drill (Complete a skill which is used in your

position. E.g. A fullback practising crossing): 10 mins

Juggling (Try this pattern; left foot, right foot, right thigh, left
thigh, head and back to left foot. Repeat and see how many reps
you can get): 10 mins

Cool Down: 5 mins

Light session today preparing for running session tomorrow.

10/13
@thefutbolguru

Saturday

RPE: 8/10
Session time: Approx - 55 mins

Warm up: 10 mins

Fartlek Running: 14 mins

2 Sets of 5 Reps

20 seconds stride --> 40 seconds slow Jog

Rest for 2 mins and then repeat.

Next Page:

11/13
@thefutbolguru

Saturday

6x1 min runs:

30 seconds rest in between reps.

Pick a speed you can hold for each set.

Rest for 2 minutes after completing.

Work on a weakness in your game while tired: 15 mins

Warm down: 5 mins

12/13
@thefutbolguru

Sunday

Rest day

Switch off from football.

Please reuse this program and make it progressively harder.

Be consistent and this is how you improve.

13/13