Nine exercises: short jumping efforts with full recovery, followed by loaded leg and upper-body strength. For athletes who already control landings. Power comes first, before fatigue. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 6 gentle repetitions
Stand with feet slightly apart and one hand on a fixed support. Shift weight to one side, bending that knee without lifting either foot. Return through centre with control and repeat the same range on the other side.
What you train: Trains sideways weight transfer and foot control.
Watch video1 × 5 gentle repetitions per side
Stand holding a fixed support, knees close and trunk upright. Bend one knee to lift the heel back without moving the thigh forward or arching. Lower slowly and change legs.
What you train: Works hamstrings with balance support.
Watch video4 × 3 vertical jumps with a stop
What it trainsPractises a quick vertical take-off followed by a stable landing on both feet.
Make a quick vertical jump and land steadily on both feet. Stop, reset and start again. Adjust the height to your control; do not add weight or link rebounds.
Technique cueDo not add weight or link rebounds: start each jump only after stabilising.
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In this session, use a low jump and stabilise the landing before repeating.
3 × 10–15 s
What it trainsTrains sideways movement, braking and foot placement.
Move sideways along a 3–4 m stretch. Slow down, stabilise and return without crossing your feet. Use quick intent that you can repeat with control.
Technique cueChoose a pace that lets you repeat the same quality of movement and deceleration.
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Start with short, slow steps; match speed to your session.
3 × 5–8 · RIR 2
What it trainsStrengthens the quadriceps and glutes while your trunk supports the weight.
Hold a dumbbell close to your chest with both feet firm. Lower between your hips to a depth you can control, then rise with your torso steady. Use a load that makes the final repetitions challenging without losing your range.
Technique cueThe weight should make the final repetitions challenging without forcing you to shorten the lowering phase.
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Supplementary tutorial on foot positioning, grip, lowering and breathing. For this card's dumbbell variation, also consult the main demonstration and follow your session's prescription.
3 × 6–8 · RIR 2
What it trainsStrengthens the glutes and hamstrings and teaches lifting from the hips.
Hold two dumbbells and bend your knees slightly, then move your hips back without rounding your back. Keep the weights close to your legs and return by extending your hips. Stop lowering when you can no longer move your hips with control.
Technique cueYour range ends where you can still move from your hips with a stable back.
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2 × 6–8 per side · RIR 2
What it trainsBuilds strength in each leg with a weight on both sides and your feet kept in place.
Hold dumbbells on both sides and take a fixed split stance with enough width. Lower vertically and push mainly through your front leg. Complete one side, then the other, with the same number of repetitions.
Technique cueDo the same number of repetitions on each leg and keep your pelvis facing forwards.
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2 × 6–10 · RIR 2
What it trainsStrengthens the chest and triceps; the floor limits how far you lower.
Lie down with your knees bent and the dumbbells over your chest. Lower until your upper arms gently rest on the floor, pause briefly and press without losing your position. Use a weight you can get into and out of position independently and with control.
Technique cueUse a weight you can get into and out of position with control and without help.
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2 × 8–12 per side · RIR 1
What it trainsWorks one calf with added weight and hand support to control your balance.
Hold a fixed support with one hand and a dumbbell in the other, then raise the heel of the working leg. Pause at the top and lower slowly until your heel is supported. Use a range you can control, without bouncing.
Technique cueKeep your hand on the support throughout each repetition.
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Individual demonstration of the single-leg variation. Lower slowly and retain support.
2 × 30–45 s each side
What it trainsStrengthens grip and trains the trunk to resist an uneven load while walking.
Walk slowly through a clear area holding a dumbbell at one side. Switch hands when you finish.
Technique cueKeep your shoulders level even though only one side carries weight.
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Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
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Walk or cycle gently for 3–5 minutes. Duration includes warm-up, sets and suggested rest; allow longer if needed. Let the muscles recover before another similar hard session.
Record strength loads and reps. Progress only when range and reserve are maintained. End jumps or braking if height, speed or control clearly drops. Match sets to the sporting week and avoid trying this session for the first time near a game or race.
Open workout in the app →Sets and effort can change from week to week in a program. Open the session from the program to follow its stage’s guidance.
General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Nine exercises with enough load for challenging strength work. Prioritises single-leg work, hinging and calves. Schedule around running load and recovery. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells, Rigid, stable step, Support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises to complement field work. Brief high-quality braking first, then challenging single-leg strength, posterior chain and trunk work. This is not a complete football training plan. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells, Stable support, Exercise mat and Clear 15 m straight route; Stable wall for supplementary exercises
View full workoutSeven progressively active tasks to prepare legs, ankles, hips and movement before your sport. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentLevel space, Wall or fixed support
View full workout