How to fit it in: Keep a rest or easy day between sessions. The days below are only a suggestion; move them around your matches.
Day 1 · Monday
Legs and power
Stronger legs and a more explosive first step. About 45 minutes.
Warm-up, about 8 minutes
3 minutes of easy jogging or skipping.
2 minutes of leg swings, walking lunges with a twist and arm circles.
5 minutes easy jogging, leg swings, then a few running drills.
Lateral bound and stick3 x 5 each side
Jumps and power Jump sideways off one leg, land on the other and hold still for 2 seconds.
Rest: 60 to 90 s, full recovery
Bulgarian split squat3 x 8 each leg
Leg strength Back foot on a bench, lower straight down, front knee over the foot.
Rest: 60 to 90 s
Single-leg Romanian deadlift3 x 8 each leg
Leg strength Hinge at the hip on one leg, back flat, other leg reaches back, stand tall.
Rest: 60 to 90 s
Hollow hold3 x 20 s
Core Low back pressed down, arms and legs long and just off the floor.
Rest: 30 s
Copenhagen side plank2 x 15 s each side
Knee and ankle care Side plank with the top leg on a bench, bottom leg lifted. Protects the groin.
Rest: 30 s
Cool-down: 3 to 5 minutes of easy walking. Stretch calves, hamstrings, hips and chest, about 30 seconds each.
Day 2 · Wednesday
Upper body and core
A strong, stable trunk and healthy shoulders for hitting and throwing. About 45 minutes.
Warm-up, about 8 minutes
3 minutes of easy jogging or skipping.
2 minutes of leg swings, walking lunges with a twist and arm circles.
5 minutes easy jogging, leg swings, then a few running drills.
Towel door row3 x 10
Upper body pull Loop a towel round a sturdy door handle, lean back and row yourself in.
Rest: 60 to 90 s
Pike push-up3 x 8
Upper body push Hips high, lower your head between your hands, press back up.
Rest: 60 to 90 s
Rotational lunge with reach3 x 8 each side
Rotation power Lunge forward and turn your chest over the front leg, arms reaching.
Rest: 45 to 60 s
Bear crawl hold with shoulder taps3 x 10 taps
Core Knees hover just off the floor, tap opposite shoulder without the hips rocking.
Rest: 30 s
Single-leg glute bridge3 x 8 each leg
Back and hip care One foot on the floor, the other knee pulled in, bridge up on one leg.
Rest: 30 s
Cool-down: 3 to 5 minutes of easy walking. Stretch calves, hamstrings, hips and chest, about 30 seconds each.
Day 3 · Friday
Fitness and sport drills
Stamina to keep your speed and skill late in a game. About 45 minutes.
Warm-up, about 8 minutes
3 minutes of easy jogging or skipping.
2 minutes of leg swings, walking lunges with a twist and arm circles.
5 minutes easy jogging, leg swings, then a few running drills.
Strides6 x 80 m
Running drill Build up over 80 m to fast but relaxed, walk back.
Rest: 30 to 45 s
Burpees6 x 20 s on, 40 s off
Conditioning Squat, jump the feet back, chest down, jump the feet in, jump up.
Rest: as written
Running drills3 rounds
Running drill A-skips, high knees and butt kicks, 20 m each, good posture.
Rest: 30 to 45 s
Plank3 x 30 s
Core Elbows under shoulders, body straight, squeeze the glutes, breathe.
Rest: 30 s
Single-leg balance3 x 30 s each leg
Knee and ankle care Stand on one leg with a soft knee. Harder: eyes closed or on a pillow.
Rest: 30 s
Cool-down: 3 to 5 minutes of easy walking. Stretch calves, hamstrings, hips and chest, about 30 seconds each.
Make it harder over 4 weeks
Week 1: do the plan as written. Learn each move and stop each set with 2 to 3 reps still in the tank.
Week 2: add one set to the first two exercises of each session, or 2 more reps to every set.
Week 3: make it harder: slower lowering (3 seconds down), a few more reps or a few more seconds.
Week 4: an easier week. Drop one set everywhere so your body catches up, then go back to week 3's level or make a new plan at the next level.
What running asks of your body
Steady aerobic fitness, strong calves, hips and feet, and good running form when tired. That is why this plan leans on these areas, and why it includes care work for the parts runners injure most.
General fitness guidance for healthy people. Learn each exercise slowly before adding speed or weight, stop if anything causes sharp pain, and see a doctor or physiotherapist first if you have an injury or health condition. Under-16s should train with an adult or coach watching.
Train with a coach
A running coach can check your technique and build on this plan.
You pick your sport, level, how many days a week you can train, how long each session is, your equipment and your main goal. The plan mixes leg strength, jumps, speed, agility, core and upper body in the balance your sport needs, adds drills for your sport, and exercises that protect the body parts your sport tends to hurt.
Do I need a gym?
No. Every plan works with no equipment at all. If you have dumbbells or a gym, choose that and the plan swaps in weighted exercises.
How many days a week should I train?
Two to three sessions a week on top of playing is enough for most people to get fitter. Keep at least one full rest day, and avoid hard leg or sprint sessions the day before a match.
Should I do this on the same day as playing?
If you must, play first and keep the workout short, or do the upper body and core session. Hard leg, jump and sprint work is best on days you don't play, so you are fresh for both.
How do I make it harder over time?
Follow the 4-week guide under the plan: learn the moves in week 1, add a set in week 2, make it harder in week 3 and take an easier week 4. Then make a new plan at the next level.
Is it safe for beginners and teenagers?
Beginner plans use simpler exercises and less volume. Teenagers under 16 should train with an adult or coach watching. Stop any exercise that causes sharp pain, and check with a doctor first if you have an injury or health condition.
