Training Resources and Systems

Team training Monday, Tuesday, and Wednesday from 8:15 PM to 9:45 PM. These three sessions anchor the week.

Daily non-negotiables every single day: push-ups, plank, recovery work, VR training, juggling. Short, repeatable, never skipped.

Each day adds one solo focus on top — Monday wall passing and scanning, Tuesday wall juggling progressions, Wednesday ball mastery (roulettes, drag-backs, V-pulls), Thursday fitness and agility, Friday finishing and sprinting, Saturday and Sunday match day or active recovery.

Body shape work: opening up to scan, side-on stance in 1v1s, hip orientation when covering.

Wall passes with pressure cues — every receive starts with a shoulder check. Both feet, no weak side.

Defensive footwork ladders into recovery sprints. Build the engine that lets you defend in the 88th minute.

Reading the game: anticipate the pass before it leaves the foot. This is trained, not born.

Day 1 — Repeated-sprint engine: 6×30m, 4×60m, finish with 2×150m at 80%. Builds the engine that defends the last 15 minutes.

Day 2 — Change of direction + recovery runs: 5-10-5 shuttles, T-drill, backpedal-to-sprint transitions. Most defending isn't straight-line.

Day 3 — Posterior chain strength: RDLs, single-leg hip thrusts, Nordic curls, calf raises. The chain that wins headers and survives contact.

Day 4 — Aerial + contact prep: box jumps, broad jumps, med-ball throws, shoulder-to-shoulder partner work. Win the duel before the duel starts.

Day 5 — Match-length tempo: 8×200m at 75%, jog recovery. 90 minutes is the standard. Train past it.

Daily core (plank ladder, Copenhagen plank, side plank) and 8–10 minutes of hip/ankle mobility. Non-negotiable.

Thursday is the dedicated fitness day: sprint intervals, change of direction, repeated efforts.

Friday layers sprint into finishing — tired-leg shots from both feet. Train the way the game ends, not how it starts.

Mobility before, recovery after. Speed without durability is a short career.

After every match: rewatch your own touches first. What did you do well? What did you avoid?

Pick three moments to study — one good, one neutral, one mistake. Write what you'd do differently.

Study a player at your position weekly. Not to copy — to steal one habit and add it to your game.

Dynamic warmup before every session — hips, ankles, hamstrings, glute activation. Never cold into a sprint.

Daily mobility, especially ankles. I rushed an injury once and lost a season. Recovery is training.

Sleep is the multiplier. Hydrate before you're thirsty. Eat to refuel. Coming back from my ankle sprain this year I returned sooner than ever because I did it right, not fast.

Full list coming soon — confirming what I actually use and want to publicly recommend.

If you're a coach, creator, or author whose work has shaped how I train, you'll be credited here.