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LippActive × Powergoal Football Group

Football physical preparation program

An off-season physical preparation program built for young footballers: seven days, five training sessions and two rest days, with step-by-step technique for every exercise.

LippActive Personal Training

Designed with LippActive Personal Training for Powergoal players: strength, speed and control, one structured week at a time.

LippActive × Powergoal Football Group

Off-season program

$200

full program

  • Seven-day plan: five training sessions and two rest days
  • Strength, speed and control work adapted to football
  • Sets, reps, start position, action and return for every exercise
  • Two-position illustrations for each movement
  • Coaching notes on rest, training load and recovery
Order the program

Seven days

Five sessions, two rest days

Each session opens with a warm-up and closes with a coaching note on rest and load.

  1. Monday

    Lower body & core

  2. Tuesday

    Speed & deceleration

  3. Wednesday

    Upper body & stability

  4. Thursday

    Rest & recovery

  5. Friday

    Jumps, legs & pushing

  6. Saturday

    Conditioning

  7. Sunday

    Rest & recovery

Examples

A taste of the program

Three exercises taken from the week, one per pillar. The full program details every session.

Athlete standing, then in a bodyweight squat with arms forward

Strength · Monday

Slow bodyweight squat

3 × 10

Bend at the hips and knees slowly. Keep the torso steady and knees tracking over the toes.

Athlete in a sprint start, then accelerating

Speed · Tuesday

10 m acceleration

6 × 10 m

Build speed over 10 m with active arms, a firm trunk and quick foot contacts.

Athlete hanging from a bar, then raising the knees to the chest

Control · Wednesday

Hanging knee raise

3 × 8–10

Raise the knees towards the chest slowly without swinging or shrugging the shoulders.

Examples from the off-season program for a 15-year-old player. Review exercise technique with a qualified coach.

Goodlife Health Clubs

Personal training in the gym

Train one-on-one with Coach Alessandro

Want a coach by your side? Coach Alessandro, from LippActive Personal Training, offers personal sessions in the gym at Goodlife Health Clubs to adapt the program, check every movement and progress safely.

Quote

on request

Request a quote

LippActive

Order the program or request a quote

Order the off-season program, or ask for a quote for personal training with Coach Alessandro at Goodlife: we reply within one business day.

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