Football: Weekly home training plan

This training plan is designed for football players who want to maintain and improve their fitness, strength, agility and technical skills at home. The workout covers different aspects that are important for a football player, such as cardiovascular fitness, muscular strength, agility, explosiveness and ball control. The exercises are varied and can be performed with little or no equipment, making the plan accessible and efficient.

Weekly Training Plan

Training Days : Monday, Tuesday, Thursday, Friday and Saturday

Monday: Cardiovascular Conditioning and Agility

1. Warm-up (10 minutes)

   • Light jogging in place
   • Dynamic stretches (legs, arms, torso)

2. Main Training

   • Interval Running (20 minutes)
     • 30 seconds of intense running
     • 1 minute of light jogging
   • Agility Drills (15 minutes)
     • Side jumps (3 x 1 minute)
     • Improvised Agility Ladders (3 x 1 minute)
     • Skipping (rapid knee raises) (3 x 1 minute)
   • Plyometrics (10 minutes)
     • Depth jumps (3 x 10 reps)
     • Burpees (3 x 10 reps)

3. Stretching and Cooling Down (10 minutes)

Tuesday: Strength and Endurance

1. Warm-up (10 minutes)

   • Jump rope
   • Dynamic stretching

2. Main Training

   • Strength Exercises (30 minutes)
     • Push-ups (4 x 15 reps)
     • Squats (4 x 20 reps)
     • Lunges (4 x 15 reps each leg)
     • Plank with rotation (4 x 1 minute)
     • Leg raises (4 x 15 reps)
   • Muscular Endurance (20 minutes)
     • Isometric plank (4 x 1 minute)
     • Bridge (4 x 1 minute)
     • Side plank (4 x 1 minute each side)

3. Stretching and Cooling Down (10 minutes)

Thursday: Technical Training and Ball Control

1. Warm-up (10 minutes)

   • Light jogging in place
   • Dynamic stretching

2. Main Training

   • Ball Control (20 minutes)
     • Short taps against the wall (3 x 5 minutes)
     • Zigzag ball dribbling (3 x 5 minutes)
   • Passes and Shots (20 minutes)
     • Long and short passes against the wall (3 x 5 minutes)
     • Shots on improvised goal (if possible)
   • Dribbling (20 minutes)
     • Cone dribbling (3 x 5 minutes)
     • Change of direction with the ball (3 x 5 minutes)

3. Stretching and Cooling Down (10 minutes)

Friday: Explosive Strength and Plyometrics

1. Warm-up (10 minutes)

   • Jump rope
   • Dynamic stretching

2. Main Training

   • Explosive Exercises (30 minutes)
     • Squat Jumps (4 x 10 reps)
     • Box jumps (if available) (4 x 10 reps)
     • Jumping lunges (4 x 10 reps each leg)
   • Plyometrics (20 minutes)
     • Depth jumps (4 x 10 reps)
     • Power Skipping (4 x 1 minute)
     • Side Jumps (4 x 1 minute)

3. Stretching and Cooling Down (10 minutes)

Saturday: Functional Training and Flexibility

1. Warm-up (10 minutes)

   • Light jogging in place
   • Dynamic stretching

2. Main Training

   • Functional Training (30 minutes)
     • Functional exercise circuit (4 sets of 10 repetitions each)
       • Burpees
       • Squat jump
       • Push-ups
       • Abdominals
       • Board
   • Flexibility and Mobility (20 minutes)
     • Yoga or Pilates for athletes (20-minute session)
     • Full body static stretching

3. Stretching and Cooling Down (10 minutes)

Additional Tips

• Nutrition : Maintain a balanced and adequate diet to support your training.
• Hydration : Drink plenty of water before, during and after training.
• Rest : Make sure you have at least one full day of active rest (Wednesday or Sunday) for recovery.
• Variety : Alternate exercises and intensities to avoid monotony and work different muscle groups.
• Monitoring : Keep a record of your progress and adjust the plan as needed.

This plan can be adapted according to your fitness level and time availability. Good luck and happy training!

Recommended Product

For a more complete and structured training program, we recommend the Soccer Player Training Program . This program offers personalized training sessions for different durations (1 week, 4 weeks and 12 weeks) and includes online support, nutrition plans and more to transform your game.