Senior Home Training Program
Principles of home training
develop and maintain a routine
be self-motivated and motivate others
include a ball in at least some training
take opportunity to improve core strength and fitness
Tips and advice
running - GPS data shows that players run more than 100m per minute in games - see Fartlek session or distance running guide below
set targets - ie: 100 juggles or 100 push-ups. Do as many as you can, then re-start from the number you reached until you achieve goal
use resistance bands to work on hamstrings and leg strength
vary your sessions to include body weights, cardio, pilates, yoga etc. The Nike Training Club and Nike Run Club apps are free
the FIFA 11+ warm-up is excellent for injury prevention
don’t neglect the ball - work on skills on your own, or with a partner (you can easily maintain social distancing)
mental health - go outside your comfort zone and try something new, not necessarily football related
learn more about the game by watching replays of matches, videos on YouTube or reading about tactics etc
Football Fitness
Sample session
Complete 3-5 rounds of the following:
1. Squats (15 times)
2. Side Lying Raises (8 each leg)
3 Reverse Crunches (5)
4. Reverse Lunge (10 each leg)
5. Push Ups (as many as possible)
6. Dead Bugs (8 each leg)
7. Lateral Lunge (6 each side)
8. Plank (30 seconds)
9. Pistol Squad (5 each leg)
10. Calf Raises (15)
10 Minute Home Workout For Footballers: Full Inside Small Space Training Session
Stay sharp, fit and technical on the ball with this simple at home workout using nothing more than just a football and a little bit of room so you can complete it anywhere including in your house. Work on fitness, explosiveness, core strength and technical ability in just 10 minutes.
Agility
Place 3 cones in the shape of a triangle with 5 metres distance between cones. Start at cone #1. Sprint to cone #2, turn and sprint to cone #3, sprint back to cone #2, then backpedal to cone #3. Perform 3 to 5 repetitions with a rest period between each rep.
Place 12 cones in a zigzag formation with 5 metres between each. Begin at cone #1. Sprint to cone #2, then to #3, to #4, etc.. Lower your centre of gravity as you near each cone, plant outside foot, open hips, and explode forward toward the next cone.
10-Metre Agility Square (1. Without ball; 2. With ball)
Place four cones or flags 10 metres apart to form a square. Do each sequence two times, rotating clockwise. Then reverse and perform counter-clockwise. Rest 15 seconds between direction changes and one minute between sets. Repeat.
individual sessionS with a ball (and a wall)
Running (Fartlek)
Fartlek training is a simple and effective way for players to get fit as it mimics the stop-start nature of the game.
Mixing high and low intensity running in routines designed to push your aerobic and anaerobic fitness levels, this method is a way of improving your fitness more effectively than simply jogging on its own.
Many also find it more interesting as you can use natural elements, such as lamp posts, as markers (ie: run hard for 3 lamp posts, jog for 2).
You can also add a ball work component.
Sample session (5-a-aside.com)
Sample session (5-a-aside.com)
Warm up with a steady jog for 10 minutes or FIFA 11+ Pt1.
Jog for 60 seconds
Run hard (3/4 pace) for 90 seconds
Jog for 45 seconds
Sprint for 10 seconds
Jog for 30 seconds
Run backwards for 30 seconds
Walk for 30 seconds
Run hard for 60 seconds
Repeat 3-4 times
Cool down at a steady pace for 10 minutes
Distance Running
The following table is a beginner’s guide for training to complete a half-marathon (21kms). Start gradually and build up over 12 weeks or 15 weeks if you already run regularly. For further information click here
R = Rest, CT = Circuit Training, Numbers = kilometres to run that session
