Football weekly plan

This plan is for people who want to get better at football. If you want to get better at endurance then follow that plan or get better at sprinting then follow the sprinting plan however this plan involves all plans and football technique training.

 
Football:

For this plan there should be about 30 sec between each exercise and 1 min between all the outdoor track running exercises. If you have any training for a club then you can skip the evening workouts and if there are then also the running exercises, and of course if you have a match you can skip that days workouts. If you want to get professional then follow the professional plan.

Monday

  • Block 1:

    • Wall sit 1 min

    • Push ups 4 x 10

    • Left leg squat 2 x 15 

    • Right leg squat 2 x 15

  • Block 2:

    • Hold 30 sec

    • Right leg turn around 1 min

    • Left leg turn around 1 min

    • Push sit up 2 x 20

 

 

Tuesday

  • Block 1:

    • Plank 2 x 30 sec

    • Right leg turn around 1 min

    • Left leg turn around 1 min

    • 20 x 5 m sprint (in between no pause but 10 sec stand still sprint)

  • Block 2:

    • Wall sit 1 min

    • Push ups 4 x 10

    • Left leg squat 2 x 15 

    • Right leg squat 2 x 15

 

 

Wednesday

  • Skill:

    • 15 min skill

      • Try to learn new skills and improve old ones

    • 20 min shot

      • 10 min right foot

      • 10 min left foot

    • 5 min fast wall pass 1-4m

    • 5 min far away wall pass 10+ m

    • 5 min juggling

  • Endurance:

    • 400 m warm up with stretches

      • Criss cross jog 50 m each

      • Both arms forwards 50 m

      • Both arms backwards 50 m

      • Jump 10 m

      • Lunges 10 m

      • Mario jump 30 m

      • Legs up forward 30 m

      • Legs up behind 30 m

      • Sprint 40 m

    • 5 x 20 m sprint (fast start)

    • Sprint 100 m

    • 200 m

    • 400 m

    • 200 m

    • Sprint 100 m

 

 

Thursday

  • Block 1:

    • Wall sit 1 min

    • Push ups 4 x 10

    • Left leg squat 2 x 15 

    • Right leg squat 2 x 15

  • Endurance:

    • 400 m warm up with stretches

      • Criss cross jog 50 m each

      • Both arms forwards 50 m

      • Both arms backwards 50 m

      • Jump 10 m

      • Lunges 10 m

      • Mario jump 30 m

      • Legs up forward 30 m

      • Legs up behind 30 m

      • Sprint 40 m

    • 5 x 20 m sprint (fast start)

    • Sprint 100 m

    • Sprint 200 m

    • 400 m

    • Sprint 200 m

    • Sprint 100 m

  • Block 2:

    • Hold 30 sec

    • Right leg turn around 1 min

    • Left leg turn around 1 min

    • Push sit up 2 x 20

 

 

Friday

  • Block 1:

    • Plank 2 x 30 sec

    • Right leg turn around 1 min

    • Left leg turn around 1 min

    • 20 x 5 m sprint (in between no pause but 10 sec stand still sprint)

  • Block 2:

    • Wall sit 1 min

    • Push ups 4 x 10

    • 5 x 10 pushups

 

Saturday

  • 15 min skill

    • Try to learn new skills and improve old ones

  • 20 min shooting

    • 10 min right foot

    • 10 min left foot

  • 5 min fast wall pass 1-4m

  • 5 min far away wall pass 10+ m

  • 5 min juggling

 

 

Sunday

  • 15 min skill

    • Try to learn new skills and improve old ones

  • 20 min shot

    • 5 min right foot

    • 5 min left foot

    • 5 min right foot

    • 5 min left foot

  • 5 min fast wall pass 1-4m

  • 5 min far away wall pass 10+ m

  • 5 min keep ups

The start of the week will be easy. It will contain endurance and strength workouts for the legs mostly. The 1st block should go in the morning and the 2nd one in the afternoon or in the evening.

 

 

 

 

Tuesday will have endurance and strength workouts for the legs and the core. You can do the 1st block in the morning and the 2nd one in the afternoon.

On Wednesday there will be some skill/technique exercises with the ball which include shooting and passing. There is also some endurance training on the track. You can choose when you want to do what but the endurance training is recommended to go after school or in the evening.

 

 

 

 

 

 

 

 

Thursday is the hardest day in the weekly plan. It contains 2 workout sessions and 1 outdoor on the track endurance session. The 1st block should be in the morning, the endurance training in the afternoon or after school and the last session before going to bed.

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday is an easy day compared to Thursday. It contains leg, core and arm exercises. 1 block should go in the morning and the other one in the afternoon or evening.

 

 

 

 

On Saturday there will only be skill/technique exercises but if you are going out with friends to play football then you can skip these exercises.

Sunday will also have skill/technique exercises. You can skip these if you go out with friends and play football.