Beginner training plan
Your first trainingLesson 1 – Baseline Evaluation & Foundation
Objective: Establish athletic baseline, teach core football movements.
Evaluation Tests:
Speed/Explosiveness:
10-yard sprint (acceleration).
Vertical jump.
Agility: 5-10-5 shuttle.
Conditioning: 300-yard shuttle (6 x 50-yard runs).
Strength:
Push-ups (form & reps).
Plank hold.
Bodyweight squat form.
Football Skills:
Stance check (2-point, 3-point).
Backpedal mechanics.
Ball-handling drill (carry in both arms, switch).
What to Look For:
Form breakdowns (knees collapsing, hips too high in squat, elbows flaring in push-ups).
Explosive vs slow movers off the line.
Conditioning level (fatigue tolerance).
Basic coordination (footwork, ball security).
Workout (Light Teaching):
Dynamic warm-up + sprint mechanics.
Bodyweight circuit: squat, push-up, plank.
Intro stance drills (2-point, 3-point stance holds, 5-yd bursts).
Agility ladder (basic in & out footwork).
Training 2-3Lessons 2 & 3 – Movement Foundations + Football Basics
Objective: Build strength, introduce universal football skills (agility, ball control, footwork).
Workout:
Warm-Up: Dynamic mobility + sprint mechanics.
Strength (Bodyweight Emphasis):
Squat → push-up → band row → plank circuit.
Farmer’s carry (grip/shoulder strength).
Agility:
Cone drills (Zig-Zag 5 yds apart).
Backpedal to sprint transitions.
Football Fundamentals:
Ball security circuit (switch hands while running, protect at contact).
Stance → 5-yard burst (forward/backpedal/shuffle).
Catching basics (soft hands, tuck ball).
What to Look For:
Low pad level (hips bent, not just back).
Quick first step.
Ball security (no swinging arms).
Agility transitions (hips drop when changing direction).
Training 4-10Lessons 4–10 – Development Phase (Strength, Speed, Football IQ)
Objective: Build work capacity, strength, and football-specific agility.
Workout Template (Repeat w/ Progression):
Warm-Up: Sprint mechanics, skips, mobility.
Strength (2x per week focus):
Goblet squat → RDL → Push-up → Band row → Core (plank, dead bug).
Intro to barbell lifts if technique allows (bodyweight → goblet → barbell progression).
Speed & Agility:
Sprint starts (10–20 yds).
Pro agility shuttle.
Ladder footwork (1-in, 2-in, lateral).
Cone drills: L-drill, W-drill (cuts & COD).
Football Skills:
Ball handling every session (carry in traffic, secure after contact).
Stance + burst reps.
Catching from different angles.
Backpedal → break forward drill.
Conditioning:
Tempo runs (60–80% sprint, 40 yds, walk back).
Competition-style relays.
What to Look For:
Strength progression (cleaner reps, more control).
Faster reaction times in agility drills.
Smooth acceleration/deceleration.
Confident stance and transitions.
Better endurance (less fatigue between sets).
