BASIC TRAINING

WEEK 1
DAY 1

SPARQ TEST

Download the SPARQ PDF and do the four tests to measure your football fitness.

POWER DRILLS

REPS

SETS

REST

PRESS-UP

10

30sec

MEDICINE BALL SQUAT

10

30sec

SHOULDER PRESS

10

30sec

STEP-UP

10

30sec

Equipment: Medicine ball, football or basketball

Equipment: Resistance or exercise band
Equipment: A box or step that creates a 90 angle from your hip when you stand on it
To make your power sessions more efficient, exercises have been paired to work
different sets of muscles. Take a 90 second rest from the first exercise and do the
alternate exercise in that recovery period. Alternate sets of each exercise with a 90
second recovery period until youre done.

REPS = Repetitions. Doing an exercise once is one repetition.

SETS = A specific number of groups of reps required as part of a drill or session.
REST = The amount of time you should rest between each Set.

BASIC TRAINING

WEEK 1
DAY 2

AEROBIC DRILL
CHANGE UP

REPS

SETS

REST

4 MINUTES

30sec

This drill uses the lines of a football field. If you cant get to a marked pitch - change speed every 20 seconds. Start at the corner of
the 6 yard box, dribble slowly along the line. Hit a change of angle, change pace and dribble at moderate speed. Hit another angle,
dribble at high speed. Continue, changing speed at every new line.

POWER DRILLS

REPS

SETS

REST

STANDING TUBE ROW

12

30sec

MEDICINE BALL LUNGE

12

30sec

Max

30sec

10

30sec

Equipment: Resistance or exercise band

Equipment: Medicine ball, football or basketball

CHIN-UP

Equipment: A fixed bar

LYING HIP EXTENSION

To make your power sessions more efficient, exercises have been paired to work
different sets of muscles. Take a 90 second rest from the first exercise and do the
alternate exercise in that recovery period. Alternate sets of each exercise with a 90
second recovery period until youre done.

REPS = Repetitions. Doing an exercise once is one repetition.

SETS = A specific number of groups of reps required as part of a drill or session.
REST = The amount of time you should rest between each Set.

BASIC TRAINING

WEEK 1
DAY 3

AEROBIC DRILL
CHANGE UP

REPS

SETS

REST

2 MINUTES

10

60sec

This drill uses the lines of a football field. If you cant get to a marked pitch, change speed every 20 seconds. Start at the corner
of the 6 yard box and dribble slowly along the line. Hit a change of angle, change pace and dribble at moderate speed. Hit another
angle, dribble at high speed. Continue, changing speed at every new line.

POWER DRILLS

REPS

SETS

REST

WALKING GLUTE MEDIUS

10

30sec

FRONT BRIDGE

10

30sec

SIT-UP CURL

10

30sec

REVERSE CURL

10

30sec

Equipment: Resistance or exercise band

Hold for 25 seconds
Equipment: A bar/broom handle

To make your power sessions more efficient, exercises have been paired to work
different sets of muscles. Take a 90 second rest from the first exercise and do the
alternate exercise in that recovery period. Alternate sets of each exercise with a 90
second recovery period until youre done.

REPS = Repetitions. Doing an exercise once is one repetition.

SETS = A specific number of groups of reps required as part of a drill or session.
REST = The amount of time you should rest between each Set.