#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

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

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

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 23

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Rest Day Workout
- 15-30 min

- Low Intensity
- Focus: Flexibility, Mobility, Core, Recovery 

12:00

Lunch

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 24

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 13 min
- Dynamic Stretches


#TRUSTMYCOACH Week 3, Workout 3
- 23-27 min
- High Intensity
- Focus: Legs, Arms, Power, Endurance, Balance


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

12:00

Lunch

15:00


🔗 Warm Up
- 4 min
- Dynamic Stretches


Steady State Workout
- Run 3-5 km
- 15-30 min

- Moderate Intensity

- Focus: Cardiorespiratory Fitness, Aerobic Capacity, Cardiac Efficiency, Low Impact


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

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 25

08:00

Breakfast

09:30

Foam Rolling

10:00

Ball Work

- First touch

- Dribbling

- Short passing, long passing

- Running with the ball

12:00

Lunch

15:00


🔗 Warm Up
- 10 min
- Dynamic Stretches


🔗 Injury Prevention Session
- 11 min
- Low Intensity
- Focus: Injury Prevention, Ankle and Knee Strength, Balance, Hip Mobility


18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 26

08:00

Breakfast

09:30

Foam Rolling

10:00

Rest

12:00

Lunch

15:00

Rest

18:00

Dinner

22:00

Sleep

DAY 6 - MON 06.01.

DAY 7 - TUE 07.01.

DAY 8 - WED 08.01.

DAY 9 - THU 09.01.

DAY 10 - FRI 10.01.

DAY 11 - SAT 11.01.

DAY 12 - SUN 12.01.

Week 0 – Preparation is Key
Week 1 – Establish Foundations
Week 2 – Increase the Intensity
Week 3 – Bring Back the Ball
Week 4 – Reach your peak performance
Week 5 – Pre-Season Focus
Week 6 – Consistency is Key