Football Performance Block – Weeks 1–4

MOVEMENT PREP CIRCUIT — MAS Test Readiness

Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

5 minutes run test

Run as far as you can in 5 minutes, then record the distance covered and post it here as a message.

Movement Prep - Upper Push / Pull + Anti-Rotation

✳️ Movement Prep — 8–10 min ESSENTIAL (May be condensed to ~5–6 min) 1. Supine Breathing with Reach – 60 seconds 2. Wall Posture Hold – 30–45 s 3. Scap Push-Ups – 2 × 6–8 4 .SA Band Row & Reach – 2 × 6 5. Tall-Kneeling Pallof Hold – 2 × 15–20 s/side

Bench Press

10, 7, 5, 5, 5, MAX @ 77.16, 99.21, 121.25, 132.28, 154.32, 176.37 kg

Single Leg RDL

4 x 16

Split Squat Iso Hold

4 x 60

Half Kneeling Landmine Press

4 x 12

Lateral wall load and lift

4 x 10

ESD Circuit 2

See the videos below for the circuit exercises. Do 15 seconds of battle ropes, then walk to set up the "Band hurdle step over", do one leg step overs for 15 seconds, then walk back to the battle ropes. When you return to the "band hurdle step over", switch sides. Continue for 4 rounds. Then have 2 minutes rest. This will take 6 minutes. Repeat this block up to 3 times.

MOVEMENT PREP CIRCUIT — MAS Test Readiness

Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

Single leg Pogo Hops - low amplitude

2 x 15

MAS 2

Purpose: Introduce aerobic work at controlled MAS percentages, reinforcing pacing and tolerance to sustained cyclic running. Dosage: 3 × 3 minutes @ 5:14 minutes/km pace Recovery: 3 minutes @ walk pace 2 sets. Cues: “Settle into pace early.” “You should finish each rep knowing you could do one more.” Regression: Reduce to 2 reps Lower intensity to 5:25 minutes/km pace

Movement Prep - Lower Body Push + Pillar Control

✳️ See videos below. Movement Prep (8–10 min) 1️⃣. 90-90 Wall Breathing 4–5 slow breaths, let your lower back soften flat to the floor 2️⃣. Quadruped Rock Back 2 × 6 Neutral spine, hips move without spine shape change 3️⃣. Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4️⃣. Split Squat ISO (Short Hold) 2 × 10–15s each side Tall spine 5️⃣. Front Plank Shoulder Taps (Slow) 2 × 6 each side No trunk shift

Goblet Squats

4 x 6 @ 44.09, 44.09, 55.12, 55.12 kg

Half kneeling cable chop

4 x 24

Rear Foot Elevated Split Squat - Goblet Style

5, 5, 5, 5, 5, MAX

1-Arm DB Row

6 x 10

Band Resisted Front Plank Pull

3 x 20

Carioca

3 x 20

ESD Circuit 1

See video's below for the superset drill-videos. Band resisted front plank pull for 20 seconds (on one arm only), then take a 20 seconds recovery before continuing to superset with carioca for 20 seconds on, then 20 seconds rest. This takes 80 seconds. Do this for 3 rounds to take 4 minutes. Then 2 minutes recovery. Repeat for 3 rounds.

MOVEMENT PREP CIRCUIT — Fartlek Run Readiness

Total time: ~10–12 minutes See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

MAS 3

Fartlek running - which means alternate your pace but continue running for 30 minutes at 5:25 minutes/km to 6:20 minutes/km pace. Walk when you need to.

Single leg Pogo Hops - low amplitude

2 x 15

✳️ Movement Prep (8–10 min). See video's below. 1️⃣. Leg lowering 2️⃣. Thoracic mobility prep 3️⃣. Conquer the Brettzel and targeted foam rolling to "surround the dragon" Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4️⃣. Toe touch progression - 10 with your toes up, then 10 with your toes down.

Isometric mid-thigh pull

2 x 15

Dead arm hang

2 x 15

Trap Bar Deadlift

7, 7, 7, 7, 7, MAX @ 66.14, 82.67, 99.21, 110.23, 126.76, 143.3 kg

Max Effort Vertical Jump

4 x 2

Negative Pull-Ups

6 x 5

Stationary Forward Lunge

3 x 10

Atlas Get Up

3 x 8

Half kneeling windmill

3 x 8

MOVEMENT PREP CIRCUIT — Continuous Aerobic Readiness

Total time: ~10–12 minutes See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

OPTIONAL POST-RUN RESET

2️⃣ Easy Walk + Calf/Ankle Mobility Purpose: Downregulate and reduce post-run stiffness. Dosage: 5–10 minutes walk + light mobility

MAS 4

3 minutes @ 5 minutes/km pace (93%MAS), then 3 minutes walking x 3 reps x 2 sets Rest 3 minutes between sets