Adult Competitive Prep

Adult advanced shooting defending fitness

4

Weeks

2

Per Week

8

Sessions

Overview

High-intensity 4-week program for adult players preparing for competitive league play.

Goals

✓ Improved shooting conversion rate
✓ Reliable 1v1 defending under pressure
✓ Match-level fitness base

Weekly Breakdown

Week 1

Fitness Base

47 min

Beep Test Prep fitness Resistance Band Circuit fitness Cone Agility Circuit fitness

Week 2

Shooting Under Pressure

42 min

1v1 vs Goalkeeper shooting Penalty Kick Technique shooting Half-Volley Finish shooting

Week 3

Defensive Shape

42 min

Compact Defensive Shape defending Slide Tackle Technique defending Pressure-Cover-Balance defending

Week 4

Peak Week

47 min

High intensity throughout. Monitor player fatigue.

Shooting on the Turn shooting Set Piece Delivery shooting Ball-Integrated Fitness Circuit fitness