BASIC TRAINING

WEEK 3
DAY 1

AEROBIC DRILL REPS SETS REST

RUNNING VOLLEY 5 MINUTES 5 60sec

Dribble 40m at moderate speed. When you get to the box, flick up the ball and hit a volley. Recover the ball at low speed. Turn
around and repeat.

POWER DRILLS REPS SETS REST

PRESS-UP
10 3 30sec
MEDICINE BALL SQUAT
Equipment: Medicine ball, soccer or basketball 10 3 30sec
SHOULDER PRESS
Equipment: Resistance or exercise band 10 3 30sec
STEP-UP
Equipment: A box or step that creates a 90º angle from your hip when you stand on it 10 3 30sec
To make your power sessions more efficient, exercises have been paired to work REPS = Repetitions. Doing an exercise once is one repetition.
different sets of muscles. Take a 90 second rest from the first exercise and do the SETS = A specific number of groups of reps required as part of a drill or session.
alternate exercise in that recovery period. Alternate sets of each exercise with a 90 REST = The amount of time you should rest between each Set.
second recovery period until you’re done.
BASIC TRAINING

WEEK 3
DAY 2

AEROBIC DRILL REPS SETS REST

RUNNING VOLLEY 5 MINUTES 6 50sec

Dribble 40m at moderate speed. When you get to the box, flick up the ball and hit a volley. Recover the ball at low speed. Turn
around and repeat.

POWER DRILLS REPS SETS REST

STANDING TUBING ROW
Equipment: Resistance or exercise band 12 3 30sec
MEDICINE BALL LUNGE
Equipment: Medicine ball, soccer or basketball 12 3 30sec
CHIN-UP
Equipment: A fixed bar MAX 3 30sec
LYING HIP EXTENSION
10 3 30sec
To make your power sessions more efficient, exercises have been paired to work REPS = Repetitions. Doing an exercise once is one repetition.
different sets of muscles. Take a 90 second rest from the first exercise and do the SETS = A specific number of groups of reps required as part of a drill or session.
alternate exercise in that recovery period. Alternate sets of each exercise with a 90 REST = The amount of time you should rest between each Set.
second recovery period until you’re done.
BASIC TRAINING

WEEK 3
DAY 3

AEROBIC DRILL REPS SETS REST

RUNNING VOLLEY 3 MINUTES 5 30sec

Dribble 40m at moderate speed. When you get to the box, flick up the ball and hit a volley. Recover the ball at low speed. Turn
around and repeat.

POWER DRILLS REPS SETS REST

WALKING GLUTE MEDIUS
Equipment: Resistance or exercise band 10 3 30sec
FRONT BRIDGE
Hold position for 25 seconds 10 3 30sec
SIT-UP CURL
Equipment: A bar/broom handle 10 3 30sec
REVERSE CURL
10 3 30sec
To make your power sessions more efficient, exercises have been paired to work REPS = Repetitions. Doing an exercise once is one repetition.
different sets of muscles. Take a 90 second rest from the first exercise and do the SETS = A specific number of groups of reps required as part of a drill or session.
alternate exercise in that recovery period. Alternate sets of each exercise with a 90 REST = The amount of time you should rest between each Set.
second recovery period until you’re done.