ADVANCED TRAINING

WEEK 4
DAY 1
AEROBIC DRILL REPS SETS REST

SHOOT 1.5 MINUTES 5 45sec

Set up a 60m course with a goal at each end. Dribble at moderate speed to the halfway point. Change up to high speed. When you
reach 10m from goal, shoot. Recover the ball at low speed. Repeat.

POWER DRILLS REPS SETS REST

INCLINED PRESS-UP
Equipment: Box or step 12 3 30sec
SINGLE LEG SQUAT
Equipment: Medicine ball, soccer or basketball 12 3 30sec
WALKING GLUTE MEDIUS
Equipment: Resistance or exercise band 12 3 30sec
SINGLE LEG SHOULDER PRESS
Equipment: Exercise tube 12 3 30sec
MEDICINE BALL STEP-UP
Equipment: Medicine ball, soccer or basketball and a box or step 12 3 30sec
FRONT BRIDGE
Hold the position for 25 seconds 12 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.
ADVANCED TRAINING

WEEK 4
DAY 2
AEROBIC DRILL REPS SETS REST

BACK TO BACK 15 SECONDS 8 90sec

Set up two goals 30m apart. Place an extra ball as shown. Start 5m behind goal and dribble at high speed next to it. Halfway
between goals, pass the ball behind the other goal. Race to the line, turn and shoot. Continue sprinting. Pick up the other ball and
repeat in the opposite direction.

POWER DRILLS REPS SETS REST

INVERTED ROW
Equipment: A fixed bar 8 3 30sec
ROTATING MEDICINE BALL LUNGE
Equipment: Medicine ball, soccer or basketball 12 3 30sec
SIT-UP CURL
Equipment: A bar/broom handle 12 3 30sec
CHIN-UP
Equipment: Fixed bar MAX 3 30sec
LYING HIP EXTENSION*
10 3 30sec
REVERSE CURL
12 3 30sec
* Try the Single Leg Hip Extension to move this exercise to the next level. Start REPS = Repetitions. Doing an exercise once is one repetition.
in the same position, with heels dug into the ground. Cross your arms across SETS = A specific number of groups of reps required as part of a drill or session.
your chest. Bring your right knee up towards your chest and hold it there. Drive REST = The amount of time you should rest between each Set.
up through the glutes with just your left leg. Hold and then return to the ground.
Repeat on the other leg.
ADVANCED TRAINING

WEEK 4
DAY 3
AEROBIC DRILL REPS SETS REST

STAR RUN 1.5 MINUTES 4 45sec

Place one cone centrally with 8 more around it at a distance of 15m. Dribble from an outer cone into centre at moderate speed. Run
to any cone at high speed without the ball. Return at moderate speed, and pick up the ball. Dribble at high speed to any cone. Go
round the cone. Dribble to centre at moderate speed.

POWER DRILLS REPS SETS REST

INCLINED PRESS-UP
Equipment: Box or step 12 3 30sec
SINGLE LEG SQUAT
Equipment: Medicine ball, soccer or basketball 12 3 30sec
WALKING GLUTE MEDIUS
Equipment: Resistance or exercise band 12 3 30sec
SINGLE LEG SHOULDER PRESS
Equipment: Exercise tube 12 3 30sec
MEDICINE BALL STEP-UP
Equipment: Medicine ball, soccer or basketball and a box or step. 12 3 30sec
FRONT BRIDGE
Hold position for 25 seconds 12 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.
ADVANCED TRAINING

WEEK 4
DAY 4
AEROBIC DRILL REPS SETS REST

BACK TO BACK 20 SECONDS 8 90sec

Set up two goals 30m apart. Put down a line marker. Place an extra ball as shown.
Start 5m behind goal. Dribble at high speed by the side of the goal. When you get half-way between the goals, pass the ball behind
the other goal. Race to the line at top sprinting speed, turn and shoot. Carry on sprinting. Pick up the other ball and repeat going
the other way. That’s one set and it may take you about 15 seconds.

POWER DRILLS REPS SETS REST

INVERTED ROW
Equipment: A fixed bar 8 3 30sec
ROTATING MEDICINE BALL LUNGE
Equipment: Medicine ball, soccer or basketball 12 3 30sec
SIT-UP CURL
Equipment: A bar/broom handle 12 3 30sec
CHIN-UP
Equipment: Fixed bar MAX 3 30sec
LYING HIP EXTENSION*
10 3 30sec
REVERSE CURL
12 3 30sec
* Try the Single Leg Hip Extension to move this exercise to the next level. Start REPS = Repetitions. Doing an exercise once is one repetition.
in the same position, with heels dug into the ground. Cross your arms across SETS = A specific number of groups of reps required as part of a drill or session.
your chest. Bring your right knee up towards your chest and hold it there. Drive REST = The amount of time you should rest between each Set.
up through the glutes with just your left leg. Hold and then return to the ground.
Repeat on the other leg.