1. Topic:
Training Plan of Football Midfielder
Submitted by:
Shumaila Asghar
Roll NO: 16-05
Submitted to:
Mam Sumaira Rajab
Department:
Health and Physical Education
2. One year training program of football Midfielder
Introduction
Football, also called association football or soccer, game in which two teams of 11 players, using
any part of their bodies except their hands and arms, try to maneuver the ball into the opposing
team’s goal. Only the goalkeeper is permitted to handle the ball and may do so only within the
penalty area surrounding the goal. The team that scores more goals wins.
Football Players
A football team consists of 11 players per side and is divided into forward, midfield, defending,
and goalkeeping positions. Like most sports the team has very clear roles to support their overall
success:
Forwards - their main responsibility is to score goals for the team.
Midfielders - their main responsibility is to link play between the defenders and attackers of a
team.
Defenders - their main responsibility is to prevent the opposition from scoring by working with
the goalkeeper to protect the goal.
Midfielders
Midfielders spend a lot of time playing different roles in a game. This is a very important position
because they typically need to be good at defense and offense.
Some of their main duties include:
Assisting the defense in making sure the opposing team doesn't get anywhere near their
goal.
Getting the ball passed up to the forwards for them to score a goal.
Making their way to the opposing team's goal and scoring if the opportunity arises.
Midfielders will sometimes take penalty kicks, throw-ins, kick-offs, and corner kicks. It depends
on who is the strongest at these.
Centre midfield
This position offers dual support in offensive plays as well as attempting to get the ball back when
on defense. Since they are placed in the center of the field, they have the most control over the
flow of a match and have the best view of the action on both ends of the field.
3. Defensive midfield
These midfielders are placed in front of defenders for extra protection. They typically lay back
when their team goes on the attack. Their main objective is to tackle opposing players and
potentially drive them out to the sides. They can also cover other defenders and midfielders if they
are up supporting the offense.
Attacking midfield
This is a primarily offensive role that is placed between the central midfield and the forwards. This
role can be divided into the left, right, or central midfield. Their main duty is to create opportunities
for strikers by finding passes that can cut through the defense of the opposition.
Wide midfield
This position plays in the left or right midfield. They are very similar to wingers. Their main role
is to offer protection out on the flanks of the field and as well as support offensive plays.
Playing area
A competitive football match is played on a large rectangular grassy field or artificial turf.
5. History
Association football, more commonly known as football or soccer, can be traced to as far back as
the ancient period in China (Han dynasty).
The modern game of association football originates from cuju, an ancient Chinese football game,
as recognized by FIFA. The formation of The Football Association was later implemented
in London, England in 1863 based on multiple efforts to standardize the varying forms of the game.
This allowed clubs to play each other without dispute and which specifically banned handling of
the ball (except by goalkeepers) and hacking during open field play. After the fifth meeting of the
association a schism emerged between association football and the rules played by the Rugby
school, later to be called rugby football.
A match on the football pitch is run by these gems. Midfielders are the players who are the engine
of the team. The link between defense and attack, they can split an opposition defense with one
pass or make a crucial tackle to deny a scoring chance for their opponents.
There have been some truly amazing midfielders who have graced the beautiful game and to pick
the best 10 out of the long list is no easy task. Without much ado let us look at the top 10 midfielders
in the history of the game.
A dynamic midfield player whose ability to bring the ball from defence to attack was a marvel to
behold, Patrick Vieira was the captain of the incredible Arsenal “invincible” side. Vieira led his
team by example and he was a player whose quality of tackling, passing energy and determination
made him a natural fit to the League and an easy player for the Arsenal fans to fall for.
The ability to regularly beat people with the ball, especially in the middle, is a rare one, but to
Vieira this seemed to come naturally. A combination of height and strength added to technique
and composure led to him rapidly becoming a vital cog within Arsenal’s game plan.
The facts of Vieira’s career speak for themselves; at the time of his retirement he had amassed 107
caps for France (including the ’98 World Cup and 2000 Euros)
A midfielder is an association football position Midfielders are generally positioned on the field
between their team's defenders and forwards. Some midfielders play a disciplined defensive role,
breaking up attacks, and are otherwise known as defensive midfielders. Others blur the boundaries,
being more mobile and efficient in passing: they are commonly referred to as deep-lying
midfielders, play-makers, box-to-box, or holding midfielders. The number of midfielders on a
6. team and their assigned roles depends on the team's formation; the collective group of these players
on the field is sometimes referred to as the midfield.
Most managers assign at least one midfielder to disrupt the opposing team's attacks, while others
may be tasked with creating goals, or have equal responsibilities between attack and defence.
Midfielders are the players who typically travel the greatest distance during a match. Because
midfielders arguably have the most possession during a game they are among the fittest players on
the pitch.
Football skills Equipment’s Football officials Requirements
Passing Goal post Referee Lights
Heading Football Umpire Weather
Shooting Ground Head lineman Safety
Kicking Linesman’s flags Field judge
7. Trapping Portable floodlights Back judge
Receiving Nets Side judge Ground
Scientific Fundamentals of Safety Guard
Cleats or turfs
Shin Guards
Soccer Ball
Jersey or Soccer Shirt
Socks
Gloves
The Dominant Muscles Used in football Midfielder
Upper lamb’s muscles
Shoulders Muscles
11. Quadriceps Muscles
What is Periodization?
Periodization is a method of planning period or cycle in which training specificity, intensity and
volume changes within an overall training program.
Objective:
1: Improve skill
2: Improve running
3: Improve fitness
4: Improve speed
Cycles
There are three cycles use in periodization plan.
Macro cycle -long period of time, one Year and this plane make for Olympics game. It’s for year
plane.
Meso cycle - medium length of time, several weeks to several months
12. Micro cycle- short length of time, one or more weeks or typically one week long but could last up
to 4 weeks.
Energy System used in football midfielder
Energy is needed by the three energy system:
ATP/PC SYSTEM
The ATP-PC System. ... As the name suggests the ATP-PC system consists of adenosine
triphosphate (ATP) and phosphocreatine (PC). This energy system provides immediate energy
through the breakdown of these stored high energy phosphates.50% ATP system use in football.
Anaerobic System
Provides the body with explosive short term energy without the need for oxygen. Stored in the
cells in the chemical adenosine triphosphate(ATP), the energy the anaerobic system delivers
powers the working muscle cells when the blood is unable to provide them with oxygen quickly
enough.20% Anaerobic system use in football.
Aerobic System.
13. The aerobic system has the ability to break down more than one type of fuel source. The fuels
being fats, glucose, carbohydrates (CHO), protein, this system also relies on the circulatory system
to transport oxygen to muscles before it creates ATP. Aerobic means that the energy system uses
oxygen to function.30% Aerobic system use in football.
Objective
Improve coordination
Improve muscles strength
Improve muscles endurance
Improve physical fitness
Improve power
Improve mental level
Improve concentration
Flexibility
Agility
Analytical and tactical ability
14. Anaerobic endurance
Details about the players
Athlete
Name
age Weight Height Blood
group
Health
Weakness
Skill
Weakness
Wajeeha 21 years 50 kg 5 feet 4
inch
B+
Muscular
strength is the
point of
Wajeeha
Agility is the
weak point of
Wajeeha
Rabbia
21 years 49 kg
5 feet 4
inch
O-
Muscular
strength
is the weak
point of
Rabbia
Agility is the
weak point of
Rabbia
Hira 21 years 54 kg 5 feet 2
inch
B+
Muscular
endurance
is the weak
point of Hira
Speed is the
weak point of
Hira
Nida
21 years 50 kg
4 feet 9
inch
A+ Muscular
endurance is
the weak point
of Nida
Speed is the
weak point of
Nida
Main Heath related fitness components for football midfielder
player
Now after collecting the personal information of football and medical clearance I will go through
him from different evaluation tests so that I can check his:
Muscular strength
The amount of force that a muscle can produce in one single contraction. (Heavy weight and few reps)
For example:
16. Muscular endurance
Muscular endurance is the ability to perform work for a long period of time. Not to be confused
with aerobic endurance, muscular endurance refers to a muscles ability to maintain strength
through repeated contractions over an extended period of time.
For example:
Push-up
17. Sit-up
Cardiovascular endurance
The ability of the heart, lungs and blood to transport oxygen during sustained exercise.
For example:
Cardiovascular endurance is particularly important in distance running, triathlon, playing a whole
football or netball match without tiring.
Walking briskly
18. Biking
Main skills related fitness components for football midfielder player
There are following components are important for football midfielder:
Agility
The ability to change body positions quickly and keep the body under control when moving.
For example:
Side-step toe touches
19. Lateral lunges
Coordination
The ability of body parts to work together when you perform an activity.
Common coordination exercises include: Eye and hand coordination. Hand and foot coordination.
Eye and foot coordination.
For example:
Hand and foot coordination
20. Eye and foot coordination
Power
The ability to combine strength with speed while moving.
For example:
Leg press
21. Ball squat throws
Speed
The ability to move all or a part of the body quickly.
The first category refers to the speed of movement without the ball or so-called "pure speed", the
second is the speed with the ball and the third is characterized as the speed of the first step. The
last is perhaps the most important and most widely-used category of speed at every football player.
For example:
Broad jump
22. Sled push
Pre-Fitness Evaluation Tests
Now I identify appropriate tests that can be used to initially determine for athletes Wajeeha,
Rabbia, Hira and Nida. And level of fitness and then I will monitor progress during the training.
I closely followed by anaerobic fitness (Power and Coordination Muscular strength) and agility
etc.
Fitness Components Test Name
Agility Quick feet test, Quadrant jump test
Speed Dribbling speed test,
Straight line speed test
Coordination Wall-toss test, Head eye coordination
Power Vertical jump test, Standing long jump
Cardiovascular endurance 2.4 km Run test, A stand treadmill test
Muscular strength Push and Pull strength sit-up test
Muscular endurance Maximum pull test, Static squat test
23. Factors may influence test results
The following factors may have an impact on the results of a test (test reliability):
Lack of equipment
Ambient temperature
Noise level and humidity
The test environment - surface (track, grass, road, gym)
Environmental conditions - wind, rain, etc
Is the athlete actually applying maximum effort in
maximal test
Lack of warm up
Efficiency of changing room
Light problem
Weather problem
Gap Analysis of Evaluation Tests
Now I know the background, objectives and current level of fitness. I now need to conduct a gap
analysis of the current fitness levels (from test results) and target fitness levels (identified above).
The results of this process will assist in the design of the training program so that each component
of fitness is improved to the desired level.
Agility evaluation pre-test for beginner players before training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha Agility
Quick
feet test
Rabbia Agility
Quick
feet test
Hira Agility
Quick
feet test
Nida Agility
Quick
feet test
24. Speed evaluation pre-test for beginner players before training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha Speed
Dribbling
speed test
Rabbia Speed
Dribbling
speed test
Hira Speed
Dribbling
speed test
Nida Speed
Dribbling
speed test
Coordination evaluation pre-test for beginner players before training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha Coordination
Wall-toss
test
Rabbia Coordination
Wall-toss
test
Hira Coordination
Wall-toss
test
Nida Coordination
Wall-toss
test
Power evaluation pre-test for beginner players before training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha Power
Vertical
jump test
Rabbia Power
Vertical
jump test
25. Hira Power
Vertical
jump test
Nida Power
Vertical
jump test
Cardiovascular endurance evaluation pre-test for beginner players
before training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha
Cardiovascular
endurance
2.4 km
Run
test
Rabbia
Cardiovascular
endurance
2.4 km
Run
test
Hira
Cardiovascular
endurance
2.4 km
Run
test
Nida
Cardiovascular
endurance
2.4 km
Run
test
Muscular strength evaluation pre-test for beginner players before
training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha Muscular
strength
Push and
Pull
strength
sit-up test
Rabbia Muscular
strength
Push and
Pull
strength
sit-up test
Hira Muscular
strength
Push and
Pull
strength
sit-up test
26. Nida Muscular
strength
Push and
Pull
strength
sit-up test
Muscular endurance evaluation pre-test for beginner players before
training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha
Muscular
endurance
Maximum
pull test
Rabbia
Muscular
endurance
Maximum
pull test
Hira
Muscular
endurance
Maximum
pull test
Nida
Muscular
endurance
Maximum
pull test
Football Macro Training Cycle=52
Off season = consist of 20 weeks
Pre- season = consist of 6 weeks
In season= consist of 20 weeks
Rest and recovery season= consist of 6 weeks
Off season= in which we use low intensity and high volume consist of 3 phases and each phase
consist of two 8 weeks and one phase of 6 weeks.
Hypertrophy phase= consist of 8 weeks (low intensity and high volume)
Strength phase= consist of 8 weeks (moderate intensity and moderate volume)
Power phase= consist of 6 weeks (high intensity and low volume)
Preparatory (Hypertrophy Phase consist of 8 weeks)
Warm up Warm up
duration
Intensity Cool down cool down
duration
Weeks
Jogging and
dynamic
exercises
10 t0 15
minute warm-
up
40 %
yoga and
statistic
exercises
5-10
minutes
This work
out continues
8 weeks
27. Day Sessions Rest duration
in each session
Aerobic
Trainin
g
Muscular
enduranc
e exercise
70%
Speed
Exercise
30%
Volume
60%
Rest in
every
exercis
e
Movement
s
Sports
specific
Monday
8 am to
10am
11 am to
1 pm
1 hours in each
session
Running
and
cycling
Plank and
body
weight
squat
Rest 5sets
3 reps
30
second
in
Every
work
Flexion
Extension
Rotation
Passing
Tuesday
8 am to
10 am
11 am to
1 pm
1 hours in each
session
Walking
and
stairs
stapple
Walking
lungs, sit
up
Box drill
4 sets
2 reps
30
second
in
Every
work
Isometric
Circumduct
ion
Headin
g
Wednesd
ay
8 am to
10 am
11 am to
1 pm
1 hours in each
session
Running
and
cycling
Plank and
body
weight
squat
Plyo
push-ups,
reverse
lung with
knee up
5 sets 3
reps
30
second
in
Every
work
Flexion
Extension
Rotation
Shootin
g
Thursda
y
Rest Rest Rest Rest Rest Rest Rest Rest Rest
Friday
8 am to
10 am
11 am to
1 pm
1 hours in each
session
Walking
and
stairs
stapple
Walking
lungs, sit
up Rest
4 sets 2
reps
30
second
in
Every
work
Isometric
Circumduct
ion
Kicking
Saturday
8 am to
10 am
11 am to
1 pm
1 hours in each
session
Running
and
cycling
Plank and
body
weight
squat
Box drill 5 sets
3 reps
30
second
in
Every
work
Flexion
Extension
Rotation
Trappin
g
Sunday Rest Rest Rest Rest Rest Rest Rest Rest Rest
Strength phase= consist of 8 weeks moderate intensity and volume
Warm up Warm up
duration
Intensity Cool down cool down
duration
Weeks
brisk walk
and
stretching
exercises
5 t0 10 minute
warm-up
50 %
2-3 minutes easy walking,
Hold each stretch 15-30 seconds
Side stretch,
Quadriceps Stretch , Hamstring Stretch
5-15
minutes
This work
out continues
8 weeks
28. Day Sessions Rest
duration
in each
session
Aerobic
training
Muscular
strength
exercise
70%
Agility
Exercise
30%
Volume
50%
Rest in
every
exercise
Movemen
ts
Sports
specific
Monday
8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Running
and
cycling
Climbing
stairs , leg
squat
Rest 2sets
5 to 10
reps
30
second
in
Every
work
Circumdu
ction
Abduction
Receivi
ng
Tuesday
8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Walking
and
stairs
stapple
Chair dips
single legs
split squat
cone
drill,
lateral
running
2 sets
5 to 10
reps
30
second
in
Every
work
Isometric
Flexion Passing
Wednesda
y
8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Running
and
cycling
Climbing
stairs, leg
squat
Ladder
drill,
lateral
jump
2 sets
5 to 10
reps
30
second
in
Every
work
Circumdu
ction
Abduction
Headin
g
Thursday Rest Rest Rest Rest Rest Rest Rest Rest Rest
Friday
8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Walking
and
stairs
stapple
Chair dips,
single lungs
split squat Rest
2 sets
5 to 10
reps
30
second
in
Every
work
Isometric
Flexion Shootin
g
Saturday
8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Running
and
cycling
Climbing
stairs, leg
squat
cone
drill,
lateral
running
2 sets
5 to 10
reps
30
second
in
Every
work
Circumdu
ction
Abduction
Kicking
Sunday Rest Rest Rest Rest Rest Rest Rest Rest Rest
Power phase= consist of 6 weeks high intensity and low volume
Warm up Warm up
duration
Intensity Cool down cool down
duration
Weeks
Jogging and
dynamic
exercises
10 t0 15 minute
warm-up 70%
yoga and
statistic
exercises
5-10
minutes
This work out
continues 6
weeks
29. Day Sessions Rest
duration
in each
session
Aerobic
Training
Muscular
endurance
exercise
70%
Speed
Exercise
30%
Volume
30%
Rest in
every
exercise
Movement
s
Sports
specific
Monday 8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Running
and
cycling
Plank and
body
weight
squat
Rest 2 sets
5-8 reps
30
second
in
Every
work
Flexion
Extension
Rotation
Trappin
g
Tuesday 8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Walking
and stairs
stapple
Walking
lungs, sit
up Box drill
2 set
5to10
reps
30
second
in
Every
work
Isometric
Circumduct
ion
Receivi
ng
Wednesd
ay
8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Running
and
cycling
Plank and
body
weight
squat
Plyo
push-ups,
reverse
lung with
knee up
2 sets
6 reps
30
second
in
Every
work
Flexion
Extension
Rotation
Passing
Thursda
y
Rest Rest Rest Rest Rest Rest Rest Rest Rest
Friday 8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Walking
and stairs
stapple
Walking
lungs, sit
up Rest
2 sets
6 reps
30
second
in
Every
work
Isometric
Circumduct
ion
Headin
g
Saturday 8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Running
and
cycling
Plank and
body
weight
squat
Box drill 2 set
5reps
30
second
in
Every
work
Flexion
Extension
Rotation
Shootin
g
Sunday Rest Rest Rest Rest Rest Rest Rest Rest Rest
2nd
season
Pre- season= consist of 6 weeks
High intensity, lower volume
30. Warm up Warm up
duration
Intensity Cool down cool down
duration
Weeks
Jogging and
dynamic
exercises
5 t0 10 minute
warm-up
70% Jogging and statistic
exercises
5-15
minutes
This work out
continues 4
weeks
Day Sessions Rest
duration
in each
session
Aerobic
training
Muscular
endurance
exercise
35%
Speed
Exercise
75%
Volume
30%
Rest in
every
exercise
Movement
s
Sports
specific
Monday 8 am to
10 am
11 am to
1 pm
1 hours in
each
session
Running
and
cycling Walking
lungs, sit
up
Plyo
push-up
long
jump
2sets
5 to 10
reps
30
second in
Every
work
Flexion
Extension
Rotation
Kicking
Tuesday 8 am to
10 am
11 am to
1 pm
1 hours in
each
session
Walking
and
stairs
stapple
Rest Box drill
3 sets
10 to 12
reps
30
second in
Every
work
Isometric
Circumduc
tion
Trappin
g
Wednesd
ay
8 am to
10 am
11 am to
1 pm
1 hours in
each
session
Running
and
cycling
Plank and
body
weight
squat
Plyo
push-ups,
reverse
lung with
knee up
2 sets
5 to 10
reps
30
second in
Every
work
Flexion
Extension
Rotation
Receivi
ng
Thursda
y
Rest Rest Rest Rest Rest Rest Rest Rest Rest
Friday 8 am to
10 am
11 am to
1 pm
1 hours in
each
session
Walking
and
stairs
stapple
Rest
Box drill
3 sets 10
to 12
reps
30
second in
Every
work
Isometric
Circumduc
tion
Passing
Saturday 8 am to
10 am
11 am to
1 pm
1 hours in
each
session
Running
and
cycling
Walking
lungs, sit
up
Plyo
push-up,
long
jump
2 sets
5 to 10
reps
30
second in
Every
work
Flexion
Extension
Rotation
Heading
Sunday Rest Rest Rest Rest Rest Rest Rest Rest Rest
31. I can make changes in this plan after taking an evaluation test after 3 week
Warm up Warm up
duration
Intensity Cool down cool down
duration
Weeks
Jogging and
dynamic
exercises
5 t0 10 minute
warm-up 70%
Jogging and
statistic
exercises
5-15
minutes
This work out
continues 3
weeks
Day Sessions Rest
duration
in each
session
Resistanc
e training
Muscular
strength
exercise
35%
Agility
Exercise
s
75%
Volume
30 %
Rest in
every
exercise
Movements Sports
specific
Monday 8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Quick feet
and push
ups
Climbing
stair Ladder
drill,Lete
ral jump
2sets
5 to
10reps
2 minute
Circumducti
on
Abduction
Shootin
g
Tuesday 8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Deadlift
and chin
up
Rest
Cone
drill,
Lateral
running
3sets
10 to 12
reps
2minute
Isometric
Flexion
Kicking
Wednesd
ay
8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Quick feet
and push
ups
Chair dips Ladder
drill,
Leteral
jump
2sets
5 to
10rep
2minute Circumducti
on
Abduction
Trappin
g
Thurs
day
Rest Rest Rest Rest Rest Rest Rest Rest Rest
Fridays 8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Deadlift
and chin
up Climbing
stair
Cone
drill,
Lateral
running
3sets
10 to 12
reps
2minute
Circumducti
on
Abduction
Receivi
ngs
Saturday 8 am to
10 am
11 am to
1 pm
1 hours
in each
session
Quick feet
and push
ups
Rest Ladder
drill,
Leteral
jump
2sets
5 to
10rep
2minute
Isometric
Flexion
Passing
Sunday Rest Rest Rest Rest Rest Rest Rest Rest Rest
3rd
season
In-season= consist of 20 weeks which use competition phase and use:
(High intensity and low volume)
32. Warm up Warm up
duration
Intensity Cool down cool down
duration
Weeks
brisk walk and
stretching
exercises
5 t0 10
minute
warm-up 80 %
2-3 minutes easy walking,
Hold each stretch 15-30 seconds
Side stretch,
Quadriceps Stretch , Hamstring Stretch
5-15
minutes
This work out
continues 10
weeks
Day Sessions Rest
duration
in each
session
Resistance
training
Muscular
endurance
exercise
30%
Speed
Exercise
7o%
Volume
20%
Rest in
every
exercis
e
Movemen
ts
Sports
specific
Monday
9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Quick feet
and push
ups
Walking
lungs,
sit-up
Plyo
push-up
long
jump
2sets
5 to 10
reps
30 to
60
second
in
Every
work
Flexion
extension
rotation
Heading
Tuesday
9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Deadlift
and chin up Plank and
body
weight
squat
Box drill
3 sets
10 to 12
reps
30 to
60
second
in
Every
work
Isometric
Circumdu
ction
Shooting
Wednesd
ay 9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Quick feet
and push
ups Rest
Plyo
push-ups,
reverse
lung with
knee up
2 sets
5 to 10
reps
30 to
60
second
in
Every
work
Flexion
extension
rotation
Kicking
Thursda
y
Rest Rest Rest Rest Rest Rest Rest Rest Rest
Friday
9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Deadlift
and chin up
Walking
lungs, sit
up
Box drill 3 sets 10
to 12
reps
30 to
60
second
in
Every
work
Isometric
Circumdu
ction
Trapping
Saturday
9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Quick feet
and push
ups Rest
Plyo
push-up,
long
jump
2 sets
5 to 10
reps
30 to60
second
in
Every
work
Flexion
extension
rotation
Receivin
g
Sunday Rest Rest Rest Rest Rest Rest Rest Rest Rest
33. I can make changes in this plan after taking an evaluation test after 2 month 2
week
Warm up Warm up
duration
Intensity Cool down cool down
duration
Weeks
Jogging and
dynamic
exercises
5 t0 10 minute
warm-up 80%
Jogging and
statistic
exercises
5-15
minutes
This work out
continues 9
weeks
Day Sessions Rest
duration
in each
session
Resistan
ce
training
Muscular
strength
exercise
30%
Agility
Exercis
es
70%
Volume
e
20 %
Rest in
every
exercise
Movements Sports
specific
Monday 9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Quick
feet and
push ups
Climbing
stair Ladder
drill,Let
eral
jump
2 sets
5 to 10
reps
2 to 3
minute Circumducti
on
Abduction
Passing
Tuesday 9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Deadlift
and chin
up
Rest
Cone
drill,
Lateral
running
3 sets
10 to 12
reps
2 to 3
minute Isometric
Flexion
Headin
g
Wednesd
ay
9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Quick
feet and
push ups
Chair dips Ladder
drill,
Leteral
jump
2 sets
5 to 10
rep
2 to 3
minute Isometric
Flexion
Shootin
g
Thurs
day
Rest Rest Rest Rest Rest Rest Rest Rest Rest
Fridays 9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Deadlift
and chin
up Climbing
stair
Cone
drill,
Lateral
running
3 sets
10 to 12
reps
2 to 3
minute Circumducti
on
Abduction
Kicking
Saturday 9 am to
11 am
12 pm
to 2 pm
1 hours
in each
session
Quick
feet and
push ups
Rest Ladder
drill,
Leteral
jump
2 sets
5 to 10
rep
2 to 3
minute Isometric
Flexion
Trappin
g
Sunday Rest Rest Rest Rest Rest Rest Rest Rest Rest
Peak/Post Season=Rest and Recovery it is also include Transition
Phase it consist on Season 6 Week In which work freely
34. In which use Low-intensity, low-volume training
This workout continues 2 weeks
Days Session Games Warm up
5minutes
Cool down
10minutes
Monday 9-11: am
o’clock
Table tennis brisk walk Static exercise
Tuesday 9-11: am
o’clock
Badminton Running Stretching
Exercises
Wednesday 9-11: am
o’clock
Volleyball jogging Dynamics
Exercises
Thursday Rest Rest Rest Rest
Friday 9-11: am
o’clock
Football Slow running Static exercise
Saturday 9-11: am
o’clock
Throw ball brisk walk Dynamics
Exercises
Sunday Rest Rest Rest Rest
I can make changes in this plan after taking an evaluation test after
1 month in which player do gym exercises
Total Gym Exercises for leg:
Leg Press
39. Rear delt flys
Agility evaluation post-test for beginner players after training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha Agility
Quadrant
jump test
Rabbia Agility
Quadrant
jump test
Hira Agility
Quadrant
jump test
Nida Agility
Quadrant
jump test
40. Speed evaluation post-test for beginner players after training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha Speed
Straight
line speed
test
Rabbia Speed
Straight
line speed
test
Hira Speed
Straight
line speed
test
Nida Speed
Straight
line speed
test
Muscular strength evaluation post-test for beginner players after
training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha Muscular
strength
Push and
Pull
strength
sit-up test
Rabbia Muscular
strength
Push and
Pull
strength
sit-up test
Hira Muscular
strength
Push and
Pull
strength
sit-up test
Nida Muscular
strength
Push and
Pull
strength
sit-up test
41. Muscular endurance evaluation post-test for beginner players after
training
Beginner
athletes
names
Fitness
Component
Test
name
Average Above
Average
Below
Average
Excellent Good Poor
Wajeeha
Muscular
endurance
Static
squat test
Rabbia
Muscular
endurance
Static
squat test
Hira
Muscular
endurance
Static
squat test
Nida
Muscular
endurance
Static
squat test
After training players are overcome on their weakness.
