6 Weeks Training Programme for Footballer
UNIT 14 – INSTRUCTING PHYSICAL ACTIVITY AND EXERCISE
6 WEEK TRAINING PROGRAMME For Footballer
|WEEK NUMBER: |DURATION OF SESSION: |
|ONE | |
|WARM – UP (to include pulse raiser in multi gym + static maintenance stretches – pulse raiser on rower (SPM) / stepper (level)/ cross trainer (level) / bike (RPM) / treadmill (kmph + gradient) + duration of |
|exercise; Upper + Lower Body stretches. |
| Monday- Light jog for 5 minutes, then some dynamic stretches like Elbow Circles, Arm Circles, , Runner’s Stretch, Leg extended Stretch, Open and Close Gates, high knees etc. At the end we have to do static |
|stretches like Toe Grab, Hamstring Stretch, Hip Flexor Stretch, Groin etc. |
|Tuesday- Light jog for 5 minutes, then some dynamic stretches like Elbow Circles, Arm Circles, , Runner’s Stretch, Leg extended Stretch, Open and Close Gates, high knees etc. At the end we have to do static |
|stretches like Toe Grab, Hamstring Stretch, Hip Flexor Stretch, Groin etc. |
|Wednesday- Warm-up conduct by my couch
6 WEEK TRAINING PROGRAMME For Footballer
|WEEK NUMBER: |DURATION OF SESSION: |
|ONE | |
|WARM – UP (to include pulse raiser in multi gym + static maintenance stretches – pulse raiser on rower (SPM) / stepper (level)/ cross trainer (level) / bike (RPM) / treadmill (kmph + gradient) + duration of |
|exercise; Upper + Lower Body stretches. |
| Monday- Light jog for 5 minutes, then some dynamic stretches like Elbow Circles, Arm Circles, , Runner’s Stretch, Leg extended Stretch, Open and Close Gates, high knees etc. At the end we have to do static |
|stretches like Toe Grab, Hamstring Stretch, Hip Flexor Stretch, Groin etc. |
|Tuesday- Light jog for 5 minutes, then some dynamic stretches like Elbow Circles, Arm Circles, , Runner’s Stretch, Leg extended Stretch, Open and Close Gates, high knees etc. At the end we have to do static |
|stretches like Toe Grab, Hamstring Stretch, Hip Flexor Stretch, Groin etc. |
|Wednesday- Warm-up conduct by my couch