BASIC TRAINING

WEEK 4
DAY 1
AEROBIC DRILL REPS SETS REST

HIGH GEARS 1.5 MINUTES 10 45sec

Lay out a 70m course with 7 cones or markers. Dribble 10m at moderate speed. At cone 1 switch to high speed, and at cone 2
switch to low speed. Back up to moderate, then high, then low. Turn around and start at moderate speed again.

POWER DRILLS REPS SETS REST

INCLINED PRESS-UP
Equipment: A box or step 12 2 30sec
SINGLE LEG SQUAT
Equipment: Medicine ball, soccer or basketball 12 2 30sec
WALKING GLUTE MEDIUS
Equipment: Resistance or exercise band 12 2 30sec
SINGLE LEG SHOULDER PRESS
Equipment: Exercise tube 12 2 30sec
MEDICINE BALL STEP-UP
Equipment: Medicine ball, soccer or basketball 12 2 30sec
FRONT BRIDGE
Hold in position for 25 seconds 12 2 30sec
To make your power sessions more efficient, exercises have been paired to work REPS = Repetitions. Doing an exercise once is one repetition.
different sets of muscles. Take a 90 second rest from the first exercise and do the SETS = A specific number of groups of reps required as part of a drill or session.
alternate exercise in that recovery period. Alternate sets of each exercise with a 90 REST = The amount of time you should rest between each Set.
second recovery period until you’re done.
BASIC TRAINING

WEEK 4
DAY 2
AEROBIC DRILL REPS SETS REST

GO LONG 4 MINUTES 7 60sec

Set up some cones or markers as shown here. Dribble 10m at low-speed, and when you reach the line hit a pass to the other end of
the pitch. Now run after it at moderate speed until you hit the next cone. Back down to low speed. Retrieve the ball. Repeat.

POWER DRILLS REPS SETS REST

INVERTED ROW
Equipment: A fixed bar 8 2 30sec
ROTATING MEDICINE BALL LUNGE
Equipment: Medicine ball, soccer or basketball 12 2 30sec
SIT-UP CURL
Equipment: A bar/broom handle 12 2 30sec
CHIN-UP
Equipment: A fixed bar MAX 2 30sec
LYING HIP EXTENSION*
Equipment: Exercise tube 10 2 30sec
REVERSE CURL
12 2 30sec
* Try the Single Leg Hip Extension to move this exercise to the next level. Start REPS = Repetitions. Doing an exercise once is one repetition.
in the same position, with heels dug into the ground. Cross your arms across SETS = A specific number of groups of reps required as part of a drill or session.
your chest. Bring your right knee up towards your chest and hold it there. Drive REST = The amount of time you should rest between each Set.
up through the glutes with just your left leg. Hold and then return to the ground.
Repeat on the other leg.
BASIC TRAINING

WEEK 4
DAY 3
AEROBIC DRILL REPS SETS REST

GO LONG 3 MINUTES 5 60sec

Set up some cones or markers as shown here. Dribble 10m at low-speed, and when you reach the line hit a pass to the other end of
the pitch. Now run after it at moderate speed until you hit the next cone. Back down to low speed. Retrieve the ball. Repeat.

POWER DRILLS REPS SETS REST

INCLINED PRESS-UP
Equipment: A box or step 12 2 30sec
SINGLE LEG SQUAT
Equipment: Medicine ball, soccer or basketball 12 2 30sec
WALKING GLUTE MEDIUS
Equipment: Resistance or exercise band 12 2 30sec
SINGLE LEG SHOULDER PRESS
Equipment: Exercise tube 12 2 30sec
MEDICINE BALL STEP-UP
Equipment: Medicine ball, soccer or basketball 12 2 30sec
FRONT BRIDGE
Hold position for 25 seconds 12 2 30sec
To make your power sessions more efficient, exercises have been paired to work REPS = Repetitions. Doing an exercise once is one repetition.
different sets of muscles. Take a 90 second rest from the first exercise and do the SETS = A specific number of groups of reps required as part of a drill or session.
alternate exercise in that recovery period. Alternate sets of each exercise with a 90 REST = The amount of time you should rest between each Set.
second recovery period until you’re done.