Football Mobility & Strength - Home Program
Strong by Andreas
Football , Field Sports, Soccer, Strength & Conditioning, Power Sports , Speed, MobilityThis 4-week Football Strength & Mobility program is designed for players who want to get stronger, move better, and reduce injury risk - all from home.
Built from my experience as a professional footballer and strength & conditioning coach, this program focuses on the qualities that matter most for football:
Single-leg strength Balance and stability Mobility and movement quality Injury prevention
Each session is structured into:
- Prep (mobility & activation)
- Strength (football-specific bodyweight exercises)
- Recovery (injury prevention & stability)
The program is simple, effective, and designed to complement football training without causing unnecessary fatigue.
This program has also been developed with input from a sports physiotherapist to ensure exercises support injury prevention and long-term performance.
Perfect for players who:
- Want to improve outside of team training
- Don’t have access to a gym
- Want structured, football-specific training
- Want to reduce injury risk and build confidence
Program Details:
- 4 weeks
- 1 session per week
- Bodyweight only
- 30-40 minutes per session
- Football-specific focus
Whether you're in-season or off-season, this program will help you become a stronger, more resilient footballer.
A1
Manual Ankle Dorsiflexion Mobilization
2 x 15
A2
Worlds Greatest Stretch
2 x 10
A3
Side Lunge Hip Opener
2 x 10
A4
Scorpion
2 x 10
B1
Plank
2 x 0:45
B2
Side Plank
2 x 0:30
B3
Banded Glute Bridge
2 x 10
B4
Push Ups
B5
Copenhagen Plank
2 x 3 @ 0:10
B6
Split Squat
2 x 12
C
Foam Roll
1 x 2:00
Andreas Miltiadou
Strength & Conditioning coach with a background in Sport Science and professional football. I currently play professionally and have worked within a high-performance football academy. I specialise in building strength, speed and power for football players to improve performance, reduce injury risk and dominate physically on the pitch.
Ashleigh Podolak | Physio
Sports physiotherapist with experience working with athletes and football players. Specialising in injury prevention, rehabilitation and movement quality to help athletes stay healthy and perform at their best.
This program combines professional football experience, strength & conditioning coaching, and physiotherapy principles to help you become a more powerful and resilient athlete.
Get Football Mobility & Strength - Home Program
Steven Gerondoudas
Football Player
Verified Athlete"Look no further than Andreas. He’s an amazing PT who really knows his stuff. He helped me recover from a broken metatarsal and get back to strength, training, and playing football again. Highly recommend!"
Aidan Parker
Football Player
Verified Athlete"I started with Andreas when I was having hip flexor issues and the results were amazing. He managed to fix my hip flexor pain, whilst strengthening my whole body to help prevent future injuries. The work that I have done with Andreas has made me a stronger and faster player. Highly recommend"
Arkie Stathopoulos
Football Player
Verified Athlete"I trained with Andreas for n early a year focusing on strength and explosiveness for football. My speed, strength and agility improved significantly and the training translated directly into my performances on the pitch."
Quin Bolton-Rogers
Football Player
Verified Athlete"I worked with Andreas for two years correcting imbalances and improving my movement patterns. His attention to detail helped me move with far more confidence and efficiency while building real athletic strength. Highly recommend."
