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Professional Football Plan

The professional football training plan outlines a 7 day weekly schedule that focuses on gym workouts, speed training, football training, fitness training, mindset work, mobility exercises, and rolling. On day 1, the morning session includes a gym workout focusing on lower body exercises like deadlifts, lunges, hamstring curls, and calf raises. The afternoon session is football training and includes warm up drills, juggling, aerial control exercises, passing drills, and 1 vs 1 attacking moves into a finish. Specific training goals and considerations are outlined for each drill.

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Mark Deacon
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1K views2 pages

Professional Football Plan

The professional football training plan outlines a 7 day weekly schedule that focuses on gym workouts, speed training, football training, fitness training, mindset work, mobility exercises, and rolling. On day 1, the morning session includes a gym workout focusing on lower body exercises like deadlifts, lunges, hamstring curls, and calf raises. The afternoon session is football training and includes warm up drills, juggling, aerial control exercises, passing drills, and 1 vs 1 attacking moves into a finish. Specific training goals and considerations are outlined for each drill.

Uploaded by

Mark Deacon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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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

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