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20.3.2004
Training program for two games a week

Training Program for two games a week:


Monday:
Morning: Coordination runs + plyometrics for warm-up -15 minutes
Team training -90 minutes

Tuesday:
Morning: Warm-up + stretch -30min
Evening: GAME
Jogging + stretching (Straight after game) –20min
Recovery: Cold bath on legs –10min
Re-hydration

Wednesday:
Afternoon: Pool session or back-pedalling + stretching –45 min
Core strength + upper body 30 min

Thursday:
Morning: Technical training and fast feet -30min
Team training -105min
Afternoon: Plyometrics (or explosive strength) –30min

Friday:
Morning: Coordination runs + plyometrics for warm-up –15 min
Team training – 75min

Saturday:
Morning: Warm-up+ stretch 30min
Afternoon: GAME
Jogging + stretching –20min
Recovery: Cold bath on legs –10min
Re-hydration

Sunday:
Day-off or pool session



This is only a one way to train and plan your training. Weekly changes and adjusting each session due to your body’s feelings and needs are important. Finding your own individual rhythm and suitable training methods and listening your own body are more important than following any training program. Every training method (Explosive strength or fast feet session for example) should be changed at least slightly after every 6-8 weeks.