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.
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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
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video2 short walking lengths, stopping with control
Stand on level ground with clear space on both sides. Take short, controlled sideways steps without crossing your feet. Brake to a steady stop, then change direction.
What you train: Trains sideways movement, braking and foot placement.
Watch video1 × 6 gentle repetitions
Stand a short distance in front of a wall, facing away, knees slightly bent. Send your hips back to lightly touch the wall as you hinge forward. Push through your feet to stand without moving them.
What you train: Teaches hip-back movement and trunk coordination before loaded hinging.
Watch video3 × 5–8 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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3 × 6–8 per side · RIR 2
What it trainsWorks the glutes and hamstrings of one leg with added weight and support for stability.
Rest one hand on a stable support and hold the dumbbell in the other. Move your hips back over one leg while the other leg moves back; keep your pelvis facing the floor. Use the support to train strength rather than turn this into a balance test.
Technique cueUse the support to focus on strength rather than turning the exercise into a balance test.
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2 × 6–8 per side · RIR 2
What it trainsBuilds strength in the leg stepping up, with added weight and a controlled descent.
Hold dumbbells and place your whole foot on a rigid, stable step at a height you can control. Step up by pushing through the upper leg and lower slowly. Avoid pushing off the foot on the floor.
Technique cueChoose a step height that lets you complete the ascent and descent without momentum.
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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 × 8–10 per side · RIR 2
What it trainsStrengthens the back and arms with additional support for your trunk.
Support yourself with one hand and hold your torso at a comfortable angle. Pull the dumbbell towards your hip without rotating your body; lower with control until your arm is straight. Choose a challenging weight that does not require momentum.
Technique cueChoose a challenging weight that you can move without momentum.
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Author, title, description and automatic Spanish subtitles checked. Original audio, support and full playback not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Supplementary posture and range guide. Retain the support and prescription in this card; the main demonstration shows the reference variation. YouTube offers automatic Spanish subtitles.
2 × 8–10 · 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 × 25–40 s each side
What it trainsTrains side abdominal endurance and pelvic control with a narrow support base.
Rest on your forearm and the sides of your feet. Lift your pelvis to form a comfortable straight line, and breathe without rotating.
Technique cuePlace your elbow below your shoulder; stop if alignment is lost.
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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 →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: 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.
EquipmentAdjustable dumbbells, Stable support, Exercise mat and Dry, clear space; 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
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