Nine 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.
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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 × 5 gentle repetitions per side
Stand beside a fixed support with both heels grounded. Lift the fronts of your feet without shifting your body back. Slowly lower until your whole feet rest on the floor.
What you train: Strengthens the front lower-leg muscles that lift your toes while walking.
Watch video1 × 5 gentle repetitions per side
Place one foot near a wall with the whole sole grounded. Move your knee forward in line with your toes, keeping the heel down. Return slowly and repeat with the other ankle.
What you train: Trains ankle mobility with the foot grounded.
Watch video3 × 3 runs of 10–15 m
What it trainsPractises gradual acceleration and deceleration using several controlled steps.
Accelerate gradually along a clear straight stretch to a submaximal speed. Slow down using several short steps until you are stable. Walk back and start each run again with control.
Technique cueStay in control on every run; this is not a maximum-speed race.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Use a gentle jog, slow down gradually and walk back. Your session determines intensity.
3 × 10–15 s
What it trainsTrains sideways movement, braking and foot placement.
Move sideways between two markers 3–4 m apart, without crossing your feet. Slow down with control before changing direction. Keep efforts brief and allow ample recovery.
Technique cueKeep efforts brief and maintain the same quality of foot placement throughout the block.
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Start with short, slow steps; match speed to your session.
3 × 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.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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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.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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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.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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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 × 8–12 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.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
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Individual demonstration of the single-leg variation. Lower slowly and retain support.
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 →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: 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 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 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
