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  • Training Plan 2023

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    Santiago Noguera
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    The document outlines a 3-week training plan with models for football training, upper body workouts, lower body workouts, and indoor sessions. The football training models focus on technical skills, explosiveness/agility, and speed/strength. The upper body workouts include exercises like pushups, rows, and lateral raises. The lower body workout incorporates squats, split squats, and calf exercises. The indoor session models emphasize technical skills or fast feet and agility.

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    TRAINING PLAN 2023

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    The document outlines a 3-week training plan with models for football training, upper body workouts, lower body workouts, and indoor sessions. The football training models focus on technical skills, explosiveness/agility, and speed/strength. The upper body workouts include exercises like pushups, rows, and lateral raises. The lower body workout incorporates squats, split squats, and calf exercises. The indoor session models emphasize technical skills or fast feet and agility.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    61 views2 pages

    Training Plan 2023

    Uploaded by

    Santiago Noguera
    The document outlines a 3-week training plan with models for football training, upper body workouts, lower body workouts, and indoor sessions. The football training models focus on technical skills, explosiveness/agility, and speed/strength. The upper body workouts include exercises like pushups, rows, and lateral raises. The lower body workout incorporates squats, split squats, and calf exercises. The indoor session models emphasize technical skills or fast feet and agility.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    TRAINING PLAN 2023

    -3 WEEKS-

    3 Football Training Models


    1. Technical focus (T)
    Warm up- 5min
    Ball mastery and freestyle- 10min
    Cone weave- 15min
    Gated dribble- 10min
    Pass drill and control- 15min

    2. Explosive and agility focus (EA)


    Warm up- 10min
    Ball mastery and freestyle- 5min
    Cone weave- 10min
    T cone drill- 10min
    7mlc agility circuit- 10min
    JR- 5min
    Lateral pogo jumps 3x10
    Skaters 2x12

    3. Speed and strength focus (SS)


    Warm up- 10min
    Ball mastery and freestyle- 5min
    Cone weave- 10min
    Wide cone cuts- 10min
    Shuffle- 15min
    Jump Squat 3x12-15
    Reverse Lunge 3x12
    Broad jumps 2x8
    JR 5min

    2 Upper Workout Models


    Upper A
    Abs
    Pull up
    Push up
    DB Rows
    Lateral raises
    Arm work

    Upper B
    Abs
    DB OHP
    Chin up
    Dips
    Superman
    Arm work
    Lower Body Workout
    DB Squat
    GHR
    DB Split Squat
    DB RDL’s
    Calfs
    Correctives
    Arm

    2 Indoor session models


    1. Technical session
    Warm up- 5min
    Ball mastery- 10min
    Juggling- 10min
    Two cone series- 1omin
    Skill practice- 10min
    JR- 5min

    2. Fast feet and agility focus


    Warm up- 5min
    Ball mastery- 15min
    Fast feet drills- 15min
    Lateral cone touches- 10min
    Pogo jumps 2x12
    JR- 5min

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