Rob Morledge Performance
Football6 weeks of speed, power and strength training. This programme is specifically built for footballers who want to improve their acceleration, top speed, conditioning and agility.
This programme has 4 sessions per week and is split into an acceleration biased day, top speed, change of direction and conditioning with speed emphasis. I have taken into account that it is the off season and you need time to reload after the long season so the first 2 weeks builds you in whilst the last 4 weeks builds in intensity and complexity.
Through out the 6 weeks you will ingrain the proper running mechanics needed to accelerate well and fly in the longer sprints. I have big emphasis on special strength which replicates those positions we need to get faster. The Inclusion of plyometrics, jumps and med ball power training will increase explosive strength and help you in those crucial moments that occur in game-play.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Hamstring Rope Stretch
2 x 0:30
A2
Internal and External Hip Rotation - Prone
2 x 0:30
A3
Adductor Rocking Stretch
2 x 10
B1
Toe Walks
1 x 20
B2
Hollow Hold
2 x 0:30
B3
Pillar Bridge - with Hip Flexion (Stability Ball)
1 x 20
C1
Ankle Popper
2 x 15
C2
Ankle Skip
2 x 15
C3
A March
2 x 15
C4
B March 2
2 x 15
C5
A Skip
2 x 15
C6
B-Skip
2 x 15
D1
Bilateral Ankle Yielding
2 x 30
D2
Bilateral Knee Yielding
2 x 0:30
D3
Bilateral Hip Yielding
2 x 0:30
D4
Wall Drills - Bilateral Flexion to extension
2 x 20
E1
Sled Push 1
3 x 20
E2
1 step push
3 x 3
F
Perform NCM Broad Jump
2 x 5
G1
Tall Kneeling Med ball parallel throw
2 x 20 @ 10 %
G2
Med Ball Hip Series
2 x 15 @ 10 %
H1
DB Split Squat
3 x 6
H2
DB Bench Press
3 x 12
I1
Hip Adduction - Quadruped (Slide)
2 x 15
I2
Hip flexor pull ins
2 x 15
I3
Half Kneeling Cable (Face Pull)
2 x 15
A1
Couch Stretch (Hip Flexors)
2 x 0:30
A2
Elevated Pigeon
2 x 30
A3
thoracic rotation
2 x 10
B1
Seated straight leg hip flexion
1 x 20
B2
Contralateral Dead Bug
1 x 20
B3
Glute Bridge Single Leg
1 x 20
C1
Ankle Popper
2 x 15
C2
Ankle Skip
2 x 15
C3
A March
2 x 15
C4
B March 2
2 x 15
C5
A Skip
2 x 15
C6
B-Skip
2 x 15
D
Long Accelerations (60m)
5 x 60 @ 7.5
E1
extensive pogos
2 x 20
E2
Extensive CMJ
2 x 20
F1
Med Ball Vertical Throw
2 x 10 @ 10 %
F2
DB Push Press
2 x 10
G1
Trap Bar Deadlift
3 x 5
G2
Pull-Up
3 x 8
H1
deficit calf raise series
2 x 15
H2
Feet Elevated Glute Bridge
2 x 0:45
H3
Curl to Press
2 x 15
A1
Hamstring Rope Stretch
2 x 0:30
A2
Internal and External Hip Rotation - Prone
2 x 0:30
A3
Adductor Rocking Stretch
2 x 10
B1
Side Plank on Elbows
1 x 1:00
B2
T Hip Mobility
1 x 10
B3
Heel Elevated Squats
1 x 20
C1
Perform Lateral Shuffle
2 x 15
C2
Backwards pedal
2 x 15
C3
Carioca
2 x 15
C4
Side Skipping (lateral)
2 x 15
C5
Backwards Jockey
2 x 15
D1
Frontal Plane Hold
2 x 15
D2
Open Step wall hold
2 x 0:15
D3
Crossover wall hold
2 x 15
E1
Banded Side Shuffle
3 x 3
E2
Double Lateral Shuffle
3 x 15
F1
Tall kneeling Rotational Med ball Slam
2 x 15
F2
Perform More med ball slam
2 x 15
G1
DB lateral squat
3 x 6
G2
Bent Over DB Row
3 x 12
H1
Glute Bridge Single Leg
2 x 15
H2
Palof Hold
2 x 20
H3
Push-Up
2 x 15
A
Perform Mobility
B1
med ball overhead extensive throw
2 x 10
B2
Tall Kneeling Med ball Chest Throw
2 x 10
B3
DB Push Press
2 x 10
B4
Half Kneeling KB Windmill
2 x 10
C
Stationary bike
10:00, 30:00 @ 3, 7
