football Workout of the Day
Saturday, September 27, 2025Full Body and Agility
Warm Up
3 Rounds
10 metres
A Skips
10 metres
Bear Crawl
8 reps per side
90/90 Hip Rolls
Primer
3 Rounds
10 reps
Pause Air Squat
10 reps
Plyometric Push Ups
rest what needed in between rounds
Agility Drills
6 Sets
5 reps per side
Side Shuffle
6 Sets
2 reps
4 Way Cone Taps
8 Sets
1 reps
L-Cone Drill
8 Sets
2 reps
Lateral Bound to Vertical Jump
Cool Down
1 Sets
10 mins
Run
recovery run at around 60%
2 Rounds
60 secs per leg
Ankle Dorsiflexion Mobilization
60 secs
Seal Stretch
