5 x 15 press-ups
5 x 20 bicycle crunches
5 x 15 dips
1 min low plank
1 min wall sit
2 x 30 sec mountain climbers
2 x 30 sec weighted Russian twist
3 x 15 leg raises
Low planks
Wall sits
Mountain climbers
Leg raises
Russian twists
Dips
Press ups
Bicycle crunches
MONDAY
– Kettlebell (biceps)
TUESDAY
– Athletic Dev (Single Leg Power)
– Athletic Dev (Balance & Co-Ordination)
– Core Workout
– Kettlebell (legs and core)
WEDNESDAY
– Athletic Dev (1 v 1 Strength)
– Athletic Dev (Acc/Dec Efficiency)
– Kettlebell (Kettlebell Cardio)
THURSDAY
– Kettlebell (chest and triceps)
FRIDAY
– Core Workout
– Kettlebell (shoulders and back)
Improving single leg power in football enhances acceleration, agility, balance, and jumping ability. It aids in swiftly evading players, making sharp cuts, and contesting passes, while also reducing injury risk and improving overall performance on the pitch
Improved balance and coordination directly enhance football performance by boosting agility, stability, and control on the pitch, enabling players to react swiftly and
Improving 1v1 strength in football enhances a player’s ability to win individual battles, maintain possession, and assert dominance in physical challenges, thereby significantly improving overall performance on the pitch
Acceleration and deceleration abilities are crucial for football performance, impacting a player’s agility and explosiveness on the pitch. They allow players to break away from opponents, create scoring opportunities, and execute precise movements, contributing significantly to overall performance and team success
Workout Plan