Gym · example workouts

Example workouts for every age band.

Prescriptions with sets, reps, tempo, rest and form cues. Under-18 sessions must be supervised by a qualified adult.

U5-U11

Animal Athletes (games circuit, bodyweight)

20 min · inside team training · no equipment · No gym loading

Warm-up first: 8-10 min (jog, dynamic stretches, FIFA 11+ style activation). Tempo is lower-pause-lift in seconds; X = explosive. No heavy loading at this age.

1. Bear crawl relay

Sets: 3 rounds
Reps: 10 m
Tempo: Steady
Rest: Walk back

Hands under shoulders, knees just off the floor
Flat back, like a table

2. Frog jumps to the cone

Sets: 3 rounds
Reps: 5 jumps
Tempo: Explosive, soft landing
Rest: 30 s

Land quietly like a ninja
Knees over toes on landing

3. Flamingo balance

Sets: 2 each leg
Reps: 15 s
Tempo: Hold
Rest: 15 s

Stand tall, arms out
Make it harder: eyes closed

4. Superhero lunge walk

Sets: 2 rounds
Reps: 8 steps
Tempo: Slow
Rest: 30 s

Big step, back knee down gently
Chest proud

5. Starfish jumps

Sets: 3 rounds
Reps: 8 jumps
Tempo: Fast
Rest: 30 s

Arms and legs out, then in
Land on balls of feet

6. Traffic-light sprints (game)

Sets: 4 rounds
Reps: 10 m
Tempo: Max effort
Rest: 60 s

Green = go, amber = jog, red = freeze
Lots of rest between

U12-U15

Foundations: technique with bodyweight and light resistance

35 min · supervised · bands, dowel, light dumbbells · Qualified supervision

Add to my week Free

Warm-up first: 8-10 min (jog, dynamic stretches, FIFA 11+ style activation). Tempo is lower-pause-lift in seconds; X = explosive.

1. Goblet squat (light or bodyweight)

Sets: 3
Reps: 8
Tempo: 3-1-1 (down 3 s)
Rest: 60 s

Heels down, chest up
Knees track over toes

2. Hip hinge with dowel

Sets: 3
Reps: 8
Tempo: 2-1-2
Rest: 60 s

Dowel touches head, upper back and tailbone
Push hips back, soft knees

3. Reverse lunge

Sets: 2
Reps: 6 each leg
Tempo: 2-0-1
Rest: 60 s

Step back, front knee over mid-foot
Stay tall

4. Push-up (incline if needed)

Sets: 3
Reps: 6-10
Tempo: 2-0-1
Rest: 60 s

Straight line head to heels
Elbows at 45°

5. Band row

Sets: 3
Reps: 10
Tempo: 1-1-2
Rest: 45 s

Squeeze shoulder blades
No shrugging

6. Front plank

Sets: 3
Reps: 20-30 s
Tempo: Hold
Rest: 30 s

Ribs down, glutes tight
Breathe normally

7. Pogo hops (low)

Sets: 3
Reps: 10
Tempo: Quick, stiff ankles
Rest: 60 s

Small, quiet, fast contacts
Stop if form fades

U16-U18

Strength and power (in-season version)

45 min · qualified coach · not within 48 h before a match · Coached load progression

Add to my week Free

Warm-up first: 8-10 min (jog, dynamic stretches, FIFA 11+ style activation). Tempo is lower-pause-lift in seconds; X = explosive.

1. Trap-bar or goblet squat

Sets: 3
Reps: 5
Tempo: 2-0-X (explosive up)
Rest: 2 min

Brace before each rep
Leave 2-3 reps in reserve (RPE 7)

2. Romanian deadlift

Sets: 3
Reps: 6
Tempo: 3-0-1
Rest: 2 min

Bar close to legs
Hamstrings loaded, back flat

3. Box jump (step down)

Sets: 3
Reps: 4
Tempo: Explosive
Rest: 90 s

Land soft and quiet
Step down, never jump down

4. Nordic hamstring curl

Sets: 2
Reps: 4-6
Tempo: Lower slowly (3-5 s)
Rest: 2 min

Hips extended, straight line
Partner holds ankles firmly

5. Copenhagen adductor (short lever)

Sets: 2
Reps: 6 each side
Tempo: 2-1-2
Rest: 60 s

Knee on bench, body straight
Progress to long lever later

6. Single-arm dumbbell row

Sets: 3
Reps: 8 each
Tempo: 1-1-2
Rest: 60 s

Flat back, pull to hip
Control the lowering

Adult

Football S&C: pre-season strength + power

55-60 min · 2-3×/week pre-season · 1-2×/week in-season · Strength · power · speed · injury prevention

Add to my week Free

Warm-up first: 8-10 min (jog, dynamic stretches, FIFA 11+ style activation). Tempo is lower-pause-lift in seconds; X = explosive.

1. Back squat or trap-bar deadlift

Sets: 4
Reps: 4-6
Tempo: 2-0-X
Rest: 2-3 min

RPE 7-8 pre-season; 6-7 in-season
Drive up fast

2. Romanian deadlift

Sets: 3
Reps: 6-8
Tempo: 3-0-1
Rest: 2 min

Hinge, do not squat
Neutral spine

3. Rear-foot elevated split squat

Sets: 3
Reps: 6 each leg
Tempo: 2-0-1
Rest: 90 s

Front shin vertical-ish
Hold dumbbells, stay tall

4. Countermovement jump

Sets: 4
Reps: 3
Tempo: Max intent
Rest: 90 s

Fast dip, fast drive
Stick the landing

5. Nordic hamstring curl

Sets: 3
Reps: 5
Tempo: Slow lower
Rest: 2 min

FIFA 11+ / Nordic programme volume
Hands ready to catch

6. Copenhagen adductor

Sets: 3
Reps: 6-10 each side
Tempo: Controlled
Rest: 60 s

Long lever when strong enough
Hips stay high

7. 10 m acceleration sprints

Sets: 6
Reps: 10 m
Tempo: Max
Rest: 90 s

Forward lean, powerful arms
Full recovery for quality

Veterans 35+

Move well, stay playing (joint-friendly)

40 min · 2×/week · 48-72 h after matches · Move well, stay playing

Add to my week Free

Warm-up first: 8-10 min (jog, dynamic stretches, FIFA 11+ style activation). Tempo is lower-pause-lift in seconds; X = explosive.

1. Mobility flow (hips, ankles, T-spine)

Sets: 1
Reps: 6 min
Tempo: Slow
Rest: -

Pain-free range only
Breathe out into each stretch

2. Box squat to bench

Sets: 3
Reps: 8-10
Tempo: 3-1-1
Rest: 90 s

Sit back to touch the bench
Stand up tall

3. Glute bridge

Sets: 3
Reps: 12
Tempo: 2-2-1
Rest: 60 s

Squeeze glutes at the top
Ribs down

4. Split squat (supported)

Sets: 2
Reps: 8 each leg
Tempo: 2-0-1
Rest: 60 s

Hold a rail if needed
Short, comfortable range

5. Band row

Sets: 3
Reps: 12
Tempo: 1-1-2
Rest: 60 s

Shoulders down and back
Smooth tempo

6. Farmer carry

Sets: 3
Reps: 20 m
Tempo: Steady walk
Rest: 60 s

Tall posture, tight trunk
Moderate weight

7. Single-leg balance

Sets: 2
Reps: 30 s each
Tempo: Hold
Rest: 30 s

Soft knee, eyes forward
Progress: reach with the other leg

Sources

This is general guidance, not medical advice. Players with injuries or health conditions should speak to a GP or physiotherapist. Under-18 gym work should be led by a qualified coach (for example a UKSCA-accredited coach).