Strength & Power: In this part of the program, we will focus on building the players’ strength and explosive power through bodyweight exercises and plyometrics. Instead of going to the gym, we’ll incorporate exercises like push-ups, squats, lunges, and jumping drills directly into football sessions. For example, after a ball-control drill, players will immediately perform explosive jumps or sprints. This will help them develop the ability to move powerfully and quickly during matches, enhancing their performance without the need for heavy weights or gym equipment.

Injury Prevention Protocol: To ensure players stay injury-free, each session will begin with a dynamic warm-up and end with a cool-down. These will include stretches and balance exercises designed to improve flexibility, stability, and mobility, which are essential for reducing the risk of injuries. By integrating ball work into this phase, such as performing stretches while controlling the ball or passing in small areas, players will maintain their football skills while also protecting their bodies.

Conditioning Program: Players will go through circuit-style sessions that combine fitness exercises with football elements. For example, we’ll set up stations where they will perform a technical exercise—like dribbling, passing, or shooting—immediately followed by a conditioning drill such as sprints or agility work. This approach ensures they are working on both their fitness and their football skills simultaneously, pushing their endurance while keeping the ball at their feet.