8/10/2019 basic_wk2_en_GB

1/3

AEROBIC DRILL REPS SETS REST

STEP IT UP 4 MINUTES 6 60sec

With the ball at your feet, start at one goal. Dribble at moderate speed. Attack the rst cone with a step-over and switch up to highspeed as you do. Go back to moderate speed. Go past the second cone with a high-speed step-over. Drop back to moderate speed.

Shoot and score. Relax. Recover the ball at low speed. Repeat the drill going the other way.

POWER DRILLS REPS SETS REST

PRESS-UP12 2 30sec

MEDICINE BALL SQUAT

Equipment: Medicine ball, football or basketball 12 2 30sec

SHOULDER PRESS

Equipment: Resistance or exercise band 12 2 30sec

STEP-UP

Equipment: A box or step that creates a 90 angle from your hip when you stand on it 12 2 30sec

To make your power sessions more efcient, exercises have been paired to work

different sets of muscles. Take a 90 second rest from the rst exercise and do the

alternate exercise in that recovery period. Alternate sets of each exercise with a 90

second recovery period until youre done.

REPS = Repetitions. Doing an exercise once is one repetition.SETS = A specic number of groups of reps required as part of a drill or session.

REST = The amount of time you should rest between each Set.

BASIC TRAINING

DAY 1WEEK 2

8/10/2019 basic_wk2_en_GB

2/3

AEROBIC DRILL REPS SETS REST

STEP IT UP 5 MINUTES 3 60sec

With the ball at your feet, start at one goal. Dribble at moderate speed. Attack the rst cone with a step-over and switch up to highspeed as you do. Go back to moderate speed. Go past the second cone with a high-speed step-over. Drop back to moderate speed.

Shoot and score. Relax. Recover the ball at low speed. Repeat the drill going the other way.

POWER DRILLS REPS SETS REST

STANDING TUBING ROW

Equipment: Resistance or exercise band 14 2 30sec

MEDICINE BALL LUNGE

Equipment: Medicine ball, football or basketball 14 2 30sec

CHIN-UP

Equipment: A xed bar MAX 2 30sec

LYING HIP EXTENSION

12 2 30sec

To make your power sessions more efcient, exercises have been paired to work

different sets of muscles. Take a 90 second rest from the rst exercise and do the

alternate exercise in that recovery period. Alternate sets of each exercise with a 90

second recovery period until youre done.

REPS = Repetitions. Doing an exercise once is one repetition.SETS = A specic number of groups of reps required as part of a drill or session.

REST = The amount of time you should rest between each Set.

BASIC TRAINING

DAY 2WEEK 2

8/10/2019 basic_wk2_en_GB

3/3

AEROBIC DRILL REPS SETS REST

STEP IT UP 3 MINUTES 8 30sec

With the ball at your feet, start at one goal. Dribble at moderate speed. Attack the rst cone with a step-over and switch up to highspeed as you do. Go back to moderate speed. Go past the second cone with a high-speed step-over. Drop back to moderate speed.

Shoot and score. Relax. Recover the ball at low speed. Repeat the drill going the other way.

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 efcient, exercises have been paired to work

different sets of muscles. Take a 90 second rest from the rst exercise and do the

alternate exercise in that recovery period. Alternate sets of each exercise with a 90

second recovery period until youre done.

REPS = Repetitions. Doing an exercise once is one repetition.SETS = A specic number of groups of reps required as part of a drill or session.

REST = The amount of time you should rest between each Set.

BASIC TRAINING

DAY 3WEEK 2