KICK OFF Training

Football requires a mix of strength, endurance, and agility, and fitness circuits are perfect for building all three. Set up a circuit with 6-8 stations, each focusing on a specific skill or fitness area. For example:

Station 1: Sprinting drills (20-meter sprints, 5 repetitions).
Station 2: Jump squats (3 sets of 15).
Station 3: Push-ups (3 sets of 20).
Station 4: Lateral cone hops (3 sets of 30 seconds).
Station 5: Plank holds (3 sets of 60 seconds).
Station 6: Dribbling through cones (2 minutes).

Rotate through each station with 30 seconds of rest between stations and repeat the circuit 2-3 times. Adjust the intensity and duration to suit your fitness level. This type of training builds endurance, improves strength, and ensures you're ready for the physical demands of a match.