High intensity peak sessions → 1-3 times per week:
(You will always rotate through the sessions in the order that they are in. Meaning that when you’re done with the first 3 days of training, then on day 4 you start from session 1 again and repeat the same order. These sessions are also more optimal to do before a potential team session or individual technical session.)
Session 1 / day 1 – On the field – (45-60 min)
2 minutes of light jogging
No rest
A skips → 4 sets of 10 meters → 10 second rest between sets
Rest for 30 seconds
B skips → 4 sets of 10 meters → 10 second rest between sets
Rest for 30 seconds
1 sprint of 70% → 1 sprint of 80% → 1 sprint of 90%
Rest for 1 minute before next drill
3 sets of 20 meters, about the length of the goal box → Rest 2-3 minutes between sets.
The important thing here is to hit your absolut top running speed.
(Could be switched with hill sprints, about 15-20 degree incline. That would be very beneficial more so on acceleration rather than top speed)
Rest 3 minutes before next drill
4 sets of 15-20 reps → 1 minute and 30 second rest between sets.
Rest 2 minutes before next drill
3 sets of 3-5 reps (one foot version is 3-5 reps on each foot) → 2 minute rest between sets.
Rest 2 minutes before next drill
3 sets of 2-3 reps, on each leg → 1 minute and 30 second rest between sets.
Rest 1 minute and 30 seconds before next drill
1 set of 3 reps on first drill
Rest for 1 minute and 30 seconds
1 set of 3 reps on second drill
Rest for 1 minute and 30 seconds
1 set of 3 reps on third drill
Session complete
Session 2 / Day 2 – At home or in the gym – (45-60 min)
Light running or bicycling for 5 minutes
Extensive pogo jumps(70% intensity) → 2 sets of about 20 reps → 1 minute rest between sets
Full range of motion squat jumps (80%) → 1 set of 5 reps
3 sets of 8 max effort reps → 2 minutes rest between sets.
Rest for 2-3 minutes
3 sets of 6 reps → 2 minute rest between sets.
Rest for 2 minutes
4 sets of 4-6 reps → 2-3 minutes rest between sets.
Rest 3 minutes before next drill
3 sets of 6-10 reps, on each leg→ 2-3 minutes rest between sets.
Rest 2 minutes before next drill
3 sets of 8-12 reps, on each leg → 2 minute rest between sets.
Rest for 2 minutes
3 sets of 30 seconds on each foot → 1 minute rest between sets.
Session complete
Session 3 / Day 3 – At home or in the gym – (45-60 min)
Light running or bicycling for 5 minutes
Extensive pogo jumps(70% intensity) → 1 sets of about 20 reps
Small multi directional hops (70% intensity) → 1 set of 20 horizontal reps + 1 set of 20 lateral reps (on both legs)
Full range of motion squat jumps (80%) → 1 set of 5 reps
4 sets of 10-15 reps on each leg → 2-3 minutes rest between sets.
Rest 2 minutes before next drill
2 sets of 5 reps → 1 minute and 30 seconds rest between sets.
Rest 2 minutes before next drill
4 sets of 4-6 reps on each leg → 2 minutes rest in between sets.
Rest 2 minutes before next drill
4 sets of 8-12 reps, on each leg → 1 minute and 30 seconds rest between sets.
Rest 1 minute before next drill
3 sets of 15-20 reps → 2 minutes of rest between sets.
Rest 1 minute before next drill
3 sets of 30 seconds on each foot → 1 minute rest between sets.
Rest 30 seconds before next drill
Perform all 4 exercises, in a circuit of 3 times:
Exercise 1 →
30 second rest
Exercise 2 →
30 second rest
Exercise 3 →
30 second rest
Exercise 4 →
Repeat 3 times
Session complete
Low intensity sessions → 2 times per week:
Session 1 – The day before game (MD -1) – 15 min
1 set of 1 minute and 30 seconds on each leg
1 set of 1-5 minutes, build your time up over time
1 set of 20 reps
1 set of 15 reps on each leg
1-2 minutes on each foot
Session 2 – The day after game (MD +1) – 20 min
1 set of 15 reps on each leg
2 set of 10-15 reps on each each leg
2 sets on 15 reps
2 set of 10-15 reps on each each leg
1 set of 20 reps