Position Specific Workouts
Goalkeepers
PITCH
Speed
5m lateral shuffle into 10m sprint × 4 each side
5m explosive sprint × 4
Full recovery between efforts
Conditioning
10sec hard lateral movement / sprint
20sec easy recovery
× 12
GYM
Drop Jump
2 × 6
Trap Bar Deadlift
3 × 5
Bulgarian Split Squat
3 × 6/leg
Lateral Bounds
3 × 5/side
DB Chest Press
3 × 8
Single Arm Row
3 × 8
Pallof Press
3 × 10/side
Defenders
GYM
Pogo Jumps
2 × 10
Back Squat
3 × 8
Lateral Lunge
3 × 8
SL Hip Thrust
3 × 6/leg
Alternating Chest Press
3 × 8
Chest Supported Row
3 × 8
Copenhagen Plank
3 × 20-30 sec/side
PITCH
Speed
10m acceleration × 6
10m sprint into 5m backpedal into 10m sprint × 3
Full recovery between efforts
Conditioning
15sec hard
30sec easy
× 8
Midfielders
GYM
Box Jump
2 × 5
Romanian Deadlift
3 × 8
Walking Lunge
3 × 10/leg
Adductor Squeeze
2 × 20sec
Landmine Press
3 × 8
Lat Pulldown
3 × 10
Cable Chop
3 × 8/side
PITCH
Speed
20m acceleration × 5
10m change of direction sprint × 3 each side
Full recovery between efforts
Conditioning
30sec hard
30sec easy
× 12
Forwards
GYM
Depth Jump
2 × 5
Back Squat To A Bench
3 × 8
Single Leg RDL
3 × 6/leg
Abductor Machine
2 × 12
Bench Press
3 × 8
3 Point Single Arm Row
3 × 8
Deadbug
2 × 12/side
PITCH
Speed
10m acceleration × 5
20m sprint × 4
Full recovery between efforts
Conditioning
15sec hard
45sec easy
× 12