U5-U11Ages 4-11
Movement, play and bodyweight fundamentals
No gym loading
Children this age build strength through play: running, jumping, climbing and throwing. The UK CMO and NHS guidance is an average of at least 60 minutes of activity a day, with activities that strengthen muscles and bones across the week. Focus on fundamental movement skills (balance, agility, co-ordination) learned as games. [1] [2] [3]
Do
- Games-based ABCs: agility, balance, co-ordination
- Bodyweight only: animal walks, hops, crawls
- Short bursts, lots of rest, lots of fun
Avoid
- No barbells, machines or max lifts
- No fitness testing league tables
- No running as punishment
Typical week: 2-3 short (15-20 min) movement games a week, often inside team training
Example workout Football programme
U12-U15Ages 11-15
Technique first: bodyweight and light resistance
Qualified supervision
Youth resistance training is safe and effective when it is supervised by qualified coaches, technique comes before load and progression is gradual (2014 International Consensus; NSCA position statement). Growth spurts change co-ordination, so monitor growth and adapt rather than push. [1] [2] [4]
Do
- Master squat, hinge, lunge, push, pull, brace
- Light resistance (bands, dowels, light dumbbells) once form is solid
- 1-2 sessions a week, 20-40 min, adult supervision
Avoid
- No 1-rep-max testing
- No training through pain during growth spurts
- No comparing body weight or size between players
Typical week: 1-2 supervised sessions a week, 20-40 min
Example workout Football programme
U16-U18Ages 16-18
Progressive, supervised strength
Coached load progression
Once technique is consistent, older youth players can progress load bit by bit under qualified supervision, building strength, power and speed alongside injury prevention exercises such as the Nordic hamstring curl and the Copenhagen adductor programme. [1] [2] [5] [6]
Do
- Progressive loading with good technique (RPE-based)
- Power: jumps, throws, sprint mechanics
- Nordic hamstring and Copenhagen exercises weekly
Avoid
- No heavy legs within 48 hours before a match
- No max testing without a qualified coach
- Do not add gym on top of an overloaded week
Typical week: 2-3 sessions a week (pre-season), 1-2 in-season
Example workout Football programme
Adult18+
Full football strength and conditioning
Strength · power · speed · injury prevention
Adults: the NHS recommends strengthening activities on at least 2 days a week. For footballers, combine strength, power and speed work with proven injury prevention: the Nordic hamstring exercise reduced hamstring injuries in amateur players, the Adductor Strengthening Programme (Copenhagen) reduced groin problems, and the FIFA 11+ style warm-up reduced injuries. [5] [6] [7] [8]
Do
- Pre-season: 2-3 gym days, build strength then power
- In-season: 1-2 short sessions, maintain strength
- Nordic and Copenhagen work every week
Avoid
- No heavy lower body within 48 hours before a match
- No new max lifts in-season
- Do not skip the warm-up
Typical week: Pre-season 2-3/week · in-season 1-2/week
Example workout Football programme
Veterans 35+35+
Mobility, strength maintenance, joint-friendly
Move well, stay playing
Strength and balance work becomes more valuable with age. NHS guidance for adults (and for older adults) is strengthening activities on at least 2 days a week. For veterans and walking football, prioritise mobility, controlled strength and recovery between games. [7] [8] [9]
Do
- Mobility every session; longer warm-ups
- Controlled strength: split squats, hinges, rows, carries
- 2 sessions a week, 30-45 min
Avoid
- No high-impact plyometrics without a base
- No training through joint pain
- Allow 48-72 hours after matches
Typical week: 2 sessions a week, 30-45 min
Example workout Football programme
