LOCKDOWN

TRAINING
Become Better
At Home

BLUEPRINT

Increase Football
 PREFACE
Copyright Notice
[Increase Football - Lockdown Training] by Increase Football Limited
Copyright © 2020. Increase Football. All rights reserved.
No part of this report may be reproduced or transmitted in any
form whatsoever, electronic, or mechanical, including
photocopying, recording, or by any information storage or retrieval
system without expressed written, dated and signed permission
from the author. All copyrights are reserved.

Disclaimer
The information provided in this program is for educational
purposes only. I am not a doctor and this program is not meant
to be taken as medical advise. The information provided in this
program is based upon my experiences as well as my
interpretations of the current research available. The advise in
this program are meant for healthy adults only. You should
consult yout physician to insure tips given in this program are
appropriate for your individual circumstances. If you have any
health issues or pre-existing conditions, please consult with your
physicain before implementing any of the information provided
below.This product is for informational purposes only and the
author does not accept any responsibilities for any liabilities.

Increase Football
 GETTING STARTED

Lockdown Training
The goal of the Lockdown Training Blueprint is
to provide you with training that you can do at
home to improve your technical ability, speed,
strength, power and become a better
footballer with limited space.

Program
The program consists of multiple workouts
and trainings to improve your game and a
recommendation of type of workouts to do
each week. You should include all aspects of
training into your weekly schedule to have a
well balance training schedule.

ALL VIDEOS ARE PRIVATE

YOUTUBE VIDEOS, SO ONLY
PEOPLE WHO PURCHASED THE
PROGRAM CAN VIEW THEM

Increase Football
 GETTING STARTED

Training Aspects:

- Ball Mastery (4)

- Passing (1)
- Total Ball Control (3)
Dribbling (1)
Juggling (1)
Ball Control (1)
- Injury Prevention (4)
Band Work (1)
Warm Up (1)
Recovery Stretches (1)
- Strength (4)
- Speed (6)
Plyometrics (3)
Speed Exercises (2)
Agility Box (1)
- Fitness (2)

Increase Football
 GETTING STARTED
How to plan your weekly schedule:
Technical Training:
- Ball Mastery
- Total Ball Control
- Passing

Physique Training:
- Strength
- Speed
- Fitness

Injury Prevention
- Injury Prevention (warm up, recovery, Band
work)

You should include all 3 aspects in your weekly

schedule of training.
For the technical training you can do as much as
you want in the week.
For physique training I recommend ATLEAST 1 of
each during the week (Strength, Speed, Fitness). Its
better if you do more but do not skip this area of
training.
For injury prevention I recommend doing Warm
up, band work, and recovery everyday

Increase Football
GETTING STARTED
IMPORTANT NOTE:

The difference with the strength workouts and

the HiiT fitness workouts is the rest times. Fot
the strength workouts you want to rest good
between sets so you can perform each exercise
with lots of power. For the fitness workouts
you want to have little rest (shown in the video
description) because the main purpose is to get
tired and improve your fitness.

Increase Football
 TECHNICAL

Ball Mastery
BALL MASTERY #1
BALL MASTERY #2
BALL MASTERY #3
BALL MASTERY #4

Read description of each video for the details

Perform each drill for 30 seconds as

fast as you can with good technique.
Then rest 30 -45 seconds to catch
your breathe berfore moving on

Repeat workout for 3-5 sets

Depending on how much time you

want to train, you can do more
sets if you want or even do less
sets if you dont have much time.

Increase Football
 TECHNICAL

PASSING
PASSING #1

Read description of each video for the details

Perform each drill for the amount of

reps shown in the video for each
foot.

Repeat this workout as many

times as you want

Increase Football
 TECHNICAL

TOTAL BALL CONTROL

JUGGLING #1

BALL CONTROL #1

DRIBBLING #1

Read description of each video for the details

Perform the number of sets and reps

shown in the videos. Make sure to
focus on good form and technique.

Repeat these workouts as many

times as you want.

Increase Football
INJURY PREVENTION

BAND WORK #1
WARM-UP #1

RECOVERY #1

Read description of each video for the details

Perform the number of reps for

each exercise shown in the videos.

Band work can be done everyday

Warm up should be done before

every training/workout

The recovery stretches should be

done AFTER training and should be
held for 30-60 seconds each stretch.

Increase Football
 PHYSICAL

STRENGTH

STRENGTH #1

STRENGTH #2

STRENGTH #3

STRENGTH #4

Read description of each video for the details

Perform the reps shown in the

videos for each exercise.

Do 4 rounds of these workout

Each week make the workouts harder

by either adding more reps or more
rounds

Increase Football
 PHYSICAL

SPEED

PLYOMETRICS #1

PLYOMETRICS #2

PLYOMETRICS #3

AGILITY #1

SPEED #1

SPEED #2

Read description of each video for the details

Perform each workout with the amounts

of reps shown in the video. Check
description of videos.
Repeat the workouts for 3-5 sets

Increase Football
 PHYSICAL

FITNESS
HIIT #1:

HIIT #2:
HIIT #3:

Read description of each video for the details

Level 1: 30 Sec Work- 20 Sec Rest

Level 2: 30 Sec Work- 10 Sec Rest

Level 3: 35 Sec Work- 15 Sec Rest

Level 4: 35 Sec Work- 10 Sec Rest

Perform each workout 4 rounds as

intense as you can. Your goal is to get
as tired as you can to improve your
fitness

Increase Football
IF YOU HAVE ANY QUESTIONS
ABOUT THE PROGRAM, EMAIL
INCREASEFOOTBALL@GMAIL.COM

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