Week 3 – Bring Back the Ball

#TMC Off-Season Program

Week 3

Bring Back the Ball

Well done on getting through last week - it was gruelling! Now, let’s introduce what we have all been waiting for… the ball!

We will continue with our functional training sessions together, plus introducing basic ball work training. Remember before all soccer trainings, warm up well and start slow because you have not touched the ball in a few weeks! Let’s focus on getting your touch back before advancing to the next stage.

Vamos!

DAY 20

08:00

Breakfast

09:30

Foam Rolling

10:00

Warm Up
- 13 min
- Dynamic Stretches

#TRUSTMYCOACH Week 3, Workout 1
- 22 min
- Moderate-High Intensity
- Focus: Explosiveness, Endurance, Power, Balance, Coordination, Legs

Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches

12:00

Lunch

15:00

Ball Work

- First touch

- Dribbling

- Short passing

18:00

Dinner

19:30

Stretching Session
- 5 min

22:00

Sleep

DAY 21

08:00

Breakfast

09:30

Foam Rolling

10:00

Warm Up
- 13 min
- Dynamic Stretches

#TRUSTMYCOACH Week 3, Workout 2
- 16-20 min
- Moderate Intensity
- Focus: Full Body, Power, Endurance, Stability

Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches

12:00

Lunch

15:00

Ball Work

- First touch

- Dribbling

- Short passing, long passing

- Shooting

18:00

Dinner

19:30

Stretching Session
- 5 min

22:00

Sleep

DAY 22

08:00

Breakfast

09:30

Foam Rolling

10:00

Ball Work

- First touch

- Dribbling

- Short passing

12:00

Lunch

15:00

Warm Up
- 10 min
- Dynamic Stretches

Mobility and Flexibility Workout
- 15 min

- Moderate Intensity

- Focus: Mobility, Flexibility, Abs, Hips