Training Day 2 of 2
Phase of Season: Late Off-Season
Conditioning Objectives: Develop speed endurance, aerobic endurance and a base level of explosive
power
Session Duration: 90 Minutes
COMPONENT
SETS AND
REPETITIONS
TOTAL
DURATION NOTES^
Warm-up
-- 15 minutes
Include Form or Arm Action
Drills
Speed/Agility Exercises
i) Close Him Down
ii) One-Touch Cross and
Finish
1 to 2 sets (6 to 8
repetitions/set)
1 to 2 sets (6 to 8
repetitions/set)
20 minutes
Exercises targeting speed
endurance can now be included
as proper sprinting technique
should have been established
Strength/Power Exercises
i) Jumps in Place with one-
touch Passing
ii)Vertical Jumps with
Headers
2 sets (8
repetitions/set)
2 sets (8
repetitions/set)
10 minutes
At this stage, you can now start
to introduce beginner plyometric
exercises into your routine
Endurance Exercises
i) Centre Circle Game
5 to 6 work
sequences (2 to 3
minutes/sequence)
20 minutes
As before, you should aim to
increase the work periods or
decrease the work-to-rest ratio
every 1 to 2 weeks
Small-Sided or Regular
Game
5-minute games or
continuous 20 minutes
You can modify or add
restrictions to emphasize a
certain tactical theme
Cool Down
-- 5 minutes --