Warm-Up
Skills
Soccer ball Keepy-Uppies (coordination, balance)
Set a timer for two minutes and start keeping the soccer ball in the air. Normal soccer rules apply, so you can use feet, knees, shoulders, head etc, but no arms or hands.
Count your highest continuous streak the perform Push-ups according to the table below;
<5 = 30
5-9 = 25
10-14 = 20
15-19 = 15
20-24 = 10
25-29 = 5
30+ = 0
Strength
Week 4 Day 3: Strength Workout A
Squat: 3×5
Press: 3×3
Deadlift: 3×3
You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.
Rest 90-120 seconds between sets
Conditioning
Shuttle Sprints (acceleration, agility)
With cones at 5, 10, 15, 20 and 25 metres, run a timed shuttle. Rest 30 seconds then repeat.
Run the shuttle three times and record the times.
Flexibility and Cool Down
Post weights and times to FK.UK
Have fun!
