football Workout of the Day
Tuesday, March 10, 2026Power & Endurance
Warm Up
3 Rounds
10 metres
Duck Walk
30 secs per leg
Single Leg Balance (Eyes Closed)
10 reps
Band Pull Aparts
you'll be surprised how hard it is to stand on one leg with your eyes shut
Main Session
3 Rounds
6 reps
Depth Box Jumps
6 reps
Plyometric Push Ups
3 Sets
8 reps
Trap Bar Deadlift
3 Sets
6 reps
Med Ball Slam to Broad Jump
5 Rounds
30 secs
Watt Bike
sprint pace
2 mins
Watt Bike
Bike a steady pace
You can do this as a running variation if you prefer
Cool Down
3 Rounds
45 secs per leg
Couch Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
