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Football and the business of it

This presentation is for all those interested in football and the business of it.

Football and the business of it

View more presentations from gopalpc. (tags: schools brazilian)

Pre-season speed training program

Sample three-week pre-season speed training program to help your athletes improve their speed before the season begins:
General Warm-up
1/2 to 1 mile jog
Full Body Stretch
Warm-up Speed Drills
High Knees (3X30m)
Heel-Glutes (3X30m) don't know what glutes means:-It means asses okay?
Carriocca (3X30m) don't know what Carriocca means... then check 'Warm-up Routine' under 'Individual Training Class 4' below
1/2 Speed Striders (3X30m)


Week 1
Monday and Friday (sprint speed)
3X30m (45 second rest between reps)
3X60m (45 second rest between reps)
3X90m (45 second rest between reps)
Wednesday (speed-endurance)
Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)
50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid one more time


Week 2
Monday and Friday
5X30m (45 second rest between reps)
5X60m (45 second rest between reps)
5X90m (45 second rest between reps)
Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m) 50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid two more times


Week 3
Monday and Friday
6X30m (30 second rest between reps)
6X60m (30 second rest between reps)
6X90m (30 second rest between reps)
Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m) 50m-100m-150m-200m-250m-200m-150m-100m-50m
Repeat the pyramid two more times

Daily Summer Workout Schedule

Make sure you perform Warm-up & Stretching prior to every workout.

Week #1
Monday

3 Mile Run
Tuesday
Body Weight Circuit # 1 (x 2)
Wednesday
3 Mile Run
Thursday
Body Weight Circuit # 2 (x 2)
Friday
Sprints - 120'sAgility Training 1,2,3 (x 3)

Week #2
Monday
Body Weight Circuit #1 (x 2)
Tuesday
Sprints - 120'sAgility Training 4,5,6,7 (x 3)
Wednesday
Body Weight Circuit #2 (x 2)
Thursday
Body Weight Circuit #1 (x 2)Speed and Acceleration (x 4)
Friday
Sprints - 120'sAgility Training 8,9,10,11 (x 3)

Week #3

Monday
Body Weight Circuit #2 (x 2)
Tuesday
OFF
Wednesday
Body Weight Circuit #1 (x 2)3 Mile Run
Thursday
Body Weight Circuit #2 (x 3)Speed and Acceleration (x 5)
Friday
OFF

Week #4
Monday
Body Weight Circuit #1 (x 3)
Tuesday
Sprints - 120'sAgility Training 1,2,3 (x 3)
Wednesday
Body Weight Circuit #2 (x 3)3 Mile Run
Thursday
Body Weight Circuit #1 (x 3)Speed and Acceleration (x 5)
Friday
Interval Training

Week #5
Monday
Body Weight Circuit #2 (x 3)
Tuesday
OFF
Wednesday
Body Weight Circuit #1 (x 3)3 Mile Run
Thursday
Body Weight Circuit #2 (x 3)Speed and Acceleration (x 5)
Friday
Interval Training

Week #6
Monday
OFF
Tuesday
Body Weight Circuit #1 (x 3)
Wednesday
Body Weight Circuit #2 (x 3)Sprints - 120'sAgility Training 4,5,6,7 (x 3)
Thursday
Body Weight Circuit #1 (x 4)Speed and Acceleration (x 6)
Friday
3 Mile RunAgility Training 8,9,10,11 (x 3)

Week #7
Monday
Body Weight Circuit #2 (x 4)
Tuesday
OFF
Wednesday
Body Weight Circuit #2 (x 4)Sprints - 120's
Thursday
Body Weight Circuit #1 (x 4)Speed and Acceleration (x 6)
Friday
Sprints - 120'sAgility Training 1,2,3 (x 4)

Week #8
Monday
Body Weight Circuit #2 (x 4)
Tuesday
OFF
Wednesday
Body Weight Circuit #1 (x 4)3 Mile Run
Thursday
Body Weight Circuit #2 (x 4)Speed and Acceleration (x 6)
Friday
OFF

Week #9
Monday
Body Weight Circuit #1 (x 4)
Tuesday
Sprints - 120'sAgility Training 4,5,6,7 (x 4)
Wednesday
Body Weight Circuit #2 (x 4)3 Mile Run
Thursday
Body Weight Circuit #1 (x 5)Speed and Acceleration (x 7)
Friday
Interval Training

Week #10
Monday
Body Weight Circuit #2 (x 5)
Tuesday
OFF
Wednesday
Body Weight Circuit #1 (x 5)3 Mile Run
Thursday
Body Weight Circuit #2 (x 5)Speed and Acceleration (x 7)
Friday
Interval Training Agility Training 8,9,10,11 (x 4)