Coachsohaib25

SIT is an essential protocol for footballers
It targets anaerobic capacity and neuromuscular function 🦵💪

The run in this exercise follows a triangular route 🔺 (you can adapt the route depending on the position and requirements)

Work : 10 s
Rest : 1 minute
Rep : 8- 10

🔴 i post the video in the first comment

15" at 110% of MAS → supramaximal effort
⚽ 15" at 65% of MAS → jog

🔁 3 sets × 7 repetitions
⏱️ 5' recovery between sets

🔵A demanding interval training format that combines aerobic power with the ability to maintain technical quality after intense effort.

🔴The goal: to teach players to repeat high-intensity efforts while maintaining ball control and the quality of their movement. 🔥⚽️

📌 Example for a player with a MAS of 15 km/h:
➡️ 69 m at 110% MAS
➡️ 40 m at 65% MAS

🔴 the video in the first comment

How Does a Professional Football Player Develop Speed During the Summer Break?

📌 Recommended Number of Sessions

✅ 2 to 3 speed sessions per week.
✅ 48 hours of rest between intensive sessions.
✅ Quality is more important than the number of repetitions.

🚀 1. Developing Acceleration (0–10 meters)

Studies show that most sprints made by football players are under 20 meters.
🔹 Sprints of 5m, 10m, and 15m.
🔹 Sprinting from different positions (sitting, lying down, back facing the direction of the run).
🔹 Uphill running on a 5–10% incline.

Volume: 6–8 repetitions with full recovery.

⚡ 2. Developing Maximum Velocity (Top Speed)
🔹 Sprints of 20 to 40 meters.
🔹 Flying Sprints (20m acceleration + 20m max velocity).
🔹 Assisted sprinting (light assistance) under specialist supervision.

Volume: 4–6 repetitions with 3–4 minutes of rest.

🏋️ 3. Developing Maximal Strength
Strength is the foundation of speed.
✔️ Squat
✔️ Deadlift
✔️ Hip Thrust
✔️ Bulgarian Split Squat

Volume: 3–5 sets × 4–6 repetitions.

💥 4. Developing Explosive Power
Plyometric Exercises:
✔️ Broad Jump (Long Jump).
✔️ Consecutive Hopping (Bounding).
✔️ Hurdle Jumps.
✔️ Box Jump.

Volume: 60–100 ground contacts per session.

🔄 5. Developing Agility and Change of Direction (COD)
✔️ 5-10-5 Test.
✔️ T-Test.
✔️ Change of direction at 45°, 90°, and 180°.
✔️ Visual and auditory reactive agility drills.

🔴 if you want more like this , just tell me in the comments 👇👇

🔴Most injuries are caused by an imbalance in muscle strength between the front and back muscles.

🔴Focusing solely on forward running in your training puts you at risk of injury and reduces your performance on the pitch.

🔴🔴In the first comment, there is a practical exercise showing how to train your leg muscles at different angles.

Le RSA pyramidal 🔺

est un excellent moyen de développer la capacité à répéter des sprints de haute intensité malgré la fatigue.

Grâce à l'alternance entre sprints progressifs et récupération active, les joueurs améliorent leur explosivité, leur résistance aux efforts répétés et leur aptitude à maintenir un haut niveau d'intensité jusqu'au coup de sifflet final

🔵Rest : 3 minutes
🔵Series : 3

🔴 if you like this exercise just tell me in the comments and i will film it for you 👇👇

A cardio workout with varying intensities that’s perfect for the start of the season

It also targets several physical attributes, such as

🔵agility
🔵speed
🔵strength
🔵flexibility

🔴Protocol ( light jog between exercises)

🔵20 rep jumping jacks
🔵Sprint with change direction
🔵20 mountain climbers
🔵Dribbling the cones
🔵Fast run 70 m
🔵20 burpees
🔵Ladder exercise
🔵Sprint 30 m

If you liked this session, please leave a positive comment

⚽ The Bangsbo Test: a benchmark for assessing the ability to repeat sprints and withstand fatigue in football.

🏃‍♂️ With its changes of direction and active recovery phases, it accurately replicates the physical demands of a match.

🔵Work : sprint
🔵Rest : 25 seconds
🔵7 rep

📊 An essential tool for measuring fatigue levels and optimising players’ performance throughout the full 90 minutes

🔴 the video and how calculate results in the first comment

A Cardio session for the Start of the Season : 🫀

Protocol :

🔵15 seconds jumping jacks
Rest : 10 seconds jog

🔵15 seconds change direction with or without a ball
Rest : 10 seconds jog

🔵15 seconds fast run ( 100 % mas)
Rest : 10 seconds jog

🔵15 seconds mountain climbers
Rest : 10 seconds jog

🔵15 seconds ladder exercises ( cardio workout)
Rest : 10 seconds jog

🔵15 seconds fast run ( 100 % mas)
Rest : 10 seconds jog

🔴Rep : 04( total time of one serie : 10 minutes )
🔴Rest : 3 min
🔴Number of series: 3-4

🟢 Share your thoughts in the comments—have you started training for the new season?

And if you need more like this session , tell me in the comments 👇👇