football Workout of the Day
Monday, October 13, 2025Plyo and Conditioning
Warm Up
3 Rounds
4 reps
Hamstring Walkout
4 reps
Lateral Bound to Vertical Jump
14 reps
Pogo Lateral Hops
Plyo Main Session
5 Sets
3 reps
Depth Broad Jumps
5 Sets
2 reps per leg
Lateral Hop to Single-Leg Box Jump
Conditioning
4 Rounds
500 metres
Assault Bike
7 reps per arm
Single Arm Dumbbell Power Snatch
500 metres
Assault Bike
20 reps
Kettlebell Russian Twist
Cool Down
2 Rounds
60 secs per leg
Couch Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
60 secs per leg
Lying Quad Stretch
