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Beginner training plan
Your first lessonFirst lesson — introduction & baseline
1. Duration: 45–60 min.
2. Goal: assess movement, teach safe basics, build confidence.
3. Warm-up (10 min):
• Light jog 2 min → dynamic mobility circuit: leg swings (10/leg), hip circles (8), arm circles (10), walking lunges (8/leg), butt kicks 20m.
• Activation: glute bridges 2×10, band pull-aparts 2×12.
4. Fundamental skill (15 min):
• Stance/starts: 3-point and 2-point stance practice, explode 5 × 10 yards (walk back recovery).
• Basic footwork: 4-cone box (shuffle, forward/back) 4 reps.
• Passing/catching (if QB/WR): 2-hand catches stationary (3×10).
5. Intro strength (12 min):
• Bodyweight squat 3×8 (teach hip hinge), push-ups 3×8 (knees if needed), TRX or inverted row 3×6.
• Core: plank 3×20–30s.
6. Short conditioning (5–8 min):
• 4 × 20–30 yard sprints at 80% with full walkback rest.
7. Cooldown (5 min):
• Static stretch hamstrings/quads/hips 30s each, deep breathing.
8. Coaching cues / safety:
• “Hips back on squat,” “chin up, chest tall,” “knees out,” landing softly on sprints.
• If any pain, stop. Get medical clearance if chronic issues.
9. Progress marker: baseline 20-yard sprint time, plank time; repeat every 4 weeks.
Lesson 11+Lessons 11+ — ongoing progression & season prep
1. Goal: move toward structured periodization. Session length 60–90 min.
2. Structure: 2–3 strength sessions + 2 speed/skill sessions per week during off-season; in-season reduce to 2 total (1 strength, 1 skill).
3. Strength phase example: build to heavier sets (3×5 at challenging weight), include trap-bar deadlift, split-jerk alternatives. Add plyometrics (box jumps 3×5).
4. Performance tests every 6–8 weeks: 40 yd, pro shuttle, vertical, 1RM squat or rep max test.
5. Recovery focus: mobility days, soft tissue, sleep 8+ hours, nutrition basics (protein + carbs post session).
6. If competing: taper 7–10 days out, reduce volume, keep intensity.
Lesson 4-10Lessons 4–10 — reinforce & raise intensity
1. Session focus split across lessons: alternate emphasis each session: (A) speed & sprint mechanics; (B) strength & power; (C) skill & small-sided game.
2. Example session (60 min):
• Warm-up 10 min (dynamic + A/B skips).
• Speed mechanics 12 min: flying 20s (20 build + 20 max) ×4; focus on drive phase.
• Strength 20 min: back squat 3×5 (or goblet if no bar), hip hinge deadlift 3×6, bench or push press 3×5.
• Football skill 12 min: position drills (backpedal to break, footwork for RBs, route combos) 4 reps each.
• Conditioning 6 min: 6 × 40-yard with 60–90s rest or 3 rounds of 30/30s high effort/low rest.
• Cooldown 5 min.
3. Progression: over lessons 4–10, gradually increase weight, sprint intensity, and introduce reactive drills (coach calls). Test 40 yd and vertical at lesson 10.
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