Functional Bodyweight and Technical Session For Footballers

Ι propose this functional bodyweight workout to improve your performance on the pitch. Today I show you a full workout that doesn't involve any weights which you can do either at the gym, or at home. I also show you a full technical training session to get thousands of touches on the ball inside a 90 minute training session

Gym workout:

1.Stasionary Bike -5'

2.Pre Activation Band Work -5'

3.SL RDL 3x5 each leg

4.Lateral Bounds 3x20''

5.Single Leg Squats 3x5 each leg

6.Box Jumps 3x5

7.Depth Jumps 3x5

8.Push-ups 3x10

9.Decline-Push ups 3x10

10.Hamstring Curls 3x10

11.Long Jumps 3x8

12.Crunches 20''

13.Toe Touches 20''

14.Heel Touches 20''

15.Russian Twist 20''

16.Plank 30''

17.Side Plank 30'' each side

Pitch Session :

2 touch wall passes - 100 reps

1 touch wall passes - 100 reps

Directional touches - 50 reps

First time passes - 40 reps

Low driven passes - 10 reps

Aerial two touch - 30-40 reps

Pole weave - 20 reps Speed dribbling drill - 5 reps

Shooting techniques - 10/20 reps

For Further Information about Programs in Functional Strength Training :7mlctraining.com /shop/