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Training programme👇👇

https://last-man-running.lovable.app
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29/09/2026

Exercise to develop your agility in the field 👇👇

🔜During physical conditioning, we find that most players rely on continuous running and occasionally incorporate sprints...
28/09/2026

🔜During physical conditioning, we find that most players rely on continuous running and occasionally incorporate sprints.🥵🥵

📚However, physical conditioning involves calculations based on
tests, from which we determine
(work time, rest time, intensity, and distance )

🟢In this post, I’ve shared some simple variations to help develop certain physical attributes on the field.

🔴If you’d like more details, leave a comment and follow the page.👇👇

28/09/2026

Since you liked the previous videos

✅ I’ve brought you a similar video that covers additional traits, along with a simple explanation of some physical attributes.

🟢Agility: The speed at which you change from position A to position B

🟢 acceleration: It is the rate of increase in speed until the maximum speed is reached

🟢stamina: the ability to perform an exercise for a long period of time

🟢Strength: the ability to contract a muscle against resistance

🟢Power: a combination of speed and strength

🟢Flexibility: the ability to achieve full range of motion in the joints

🟢stability : the ability to maintain balance

🟢 speed reaction : It is the speed of response to auditory and visual stimuli

🟢 speed : It is the movement from point A to point B at the fastest possible speed (provided that the distance between the two points is 10 meters or more).

A Workout to Improve Agility and Anaerobic EnduranceThe workout begins with acceleration drills involving changes of dir...
28/09/2026

A Workout to Improve Agility and Anaerobic Endurance

The workout begins with acceleration drills involving changes of direction over long distances, then the distance gradually decreases, and the workout concludes with a reaction speed drill

to simulate the increased pressure during a game

Protocol
- follow the Bleu arrows
- follow the red arrows
- follow the yellow arrows
- the black arrows ( the coach chose one side quickly)

🔴Rep : 3
🔴rest : 30 s

🔵 series:2
Rest between: 4 min

👇 i will post the video in the first comment 👇

⚡ Changing Speed and DirectionThis drill combines accelerating for 10 meters, controlled braking, changing direction, an...
27/09/2026

⚡ Changing Speed and Direction

This drill combines accelerating for 10 meters, controlled braking, changing direction, and then accelerating again for 10 meters. The first five repetitions focus primarily on pushing off with the left foot, while the next five focus on pushing off with the right foot, with the goal of developing the ability to change direction quickly while maintaining balance.

The goal is to simulate common situations in soccer ⚽: dribbling, beating defenders, evading coverage, moving, repositioning, and changing speed.

🔹 rep: 6
🔹 Rest: 30 seconds after each rep

🔴series :2
🔴rest between: 3 -5 min
🔹 Priorities: Braking quality, weight stability, and acceleration

27/09/2026

It’s not just a game—
it’s a developmental activity.

🔴Agility
🔴Circular running
🔴Speed endurance
🔴Reaction time
🔴Explosive strength

Let us know in the comments: Do you prefer this kind of game, or do you prefer serious, intense training?

🏈 Level Up Your Fitness & Performance with This Comprehensive Workout! ⚽️Looking for a routine that sharpens your speed,...
27/09/2026

🏈 Level Up Your Fitness & Performance with This Comprehensive Workout! ⚽️

Looking for a routine that sharpens your speed, skill, and endurance all in one efficient session? Look no further than this tactical setup! 📈

The diagram shows a carefully designed

"Comprehensive Workout" that isn't just about running; it's a dynamic drill targeting the essential skills needed in team sports, especially football (soccer).

💡 Key Benefits

Boosts Cardiovascular Fitness: The mix of high-intensity sprinting and jogging (active recovery) keeps your heart rate up and strengthens your endurance.

Builds Explosive Speed & Agility: The sharp sprint at the beginning trains your muscles for quick, powerful acceleration.

Enhances Ball Control: The dribbling section (moving with the ball around the cones) sharpens your technical footwork under physical fatigue.

Promotes Efficient Recovery: Using jogging as "active rest" teaches your body to recover faster between high-intensity bursts.

📋 How to Do It (Simple Breakdown)

⚠️ Make sure to warm up properly before starting! ⚠️

The Setup: Set up your cones on the grass exactly as shown in the diagram, keeping an eye on the distances (15m for the sprint, 10m triangles for the ball work, and 20m for the jog). Place a football at the central cone (marked as step 2).

Phase 1: The Sprint (Work)

1. Start at the first cone and Sprint hard for 15 meters towards the central cone.

2. Once you reach the ball, immediately transition into moving/dribbling with the ball around the 10m cone triangle.

Phase 2: The Jog (Active Rest)

3. Leave the ball at the central cone and transition into a steady Jog along the 20-meter straight line.

4. Loop back to the starting position to complete the circuit.

⏱️ Workout Structure:

Work Time: Keep repeating this continuous loop for 3 minutes.

Active Rest: Rest/walk for 3 minutes.

Sets: Repeat for a total of 3 series/males.
Give this a try on the pitch this week and feel the burn! 🔥 Drop a comment below if you're ready to take on the challenge! 👇

🔴 And if you like the exercise, let me know in the comments and I’ll film it for you

🔜During physical conditioning, we find that most players rely on continuous running and occasionally incorporate sprints...
26/09/2026

🔜During physical conditioning, we find that most players rely on continuous running and occasionally incorporate sprints.🥵

📚However, physical conditioning involves calculations based on
tests, from which we determine
(work time, rest time, intensity, and distance )

🟢In this post, I’ve shared some simple variations to help develop certain physical attributes on the field.

🔴If you’d like more details, leave a comment and follow the page.

26/09/2026

Since you liked the previous videos

✅ I’ve brought you a similar video that covers additional traits, along with a simple explanation of some physical attributes.

🟢Agility: The speed at which you change from position A to position B

🟢 acceleration: It is the rate of increase in speed until the maximum speed is reached

🟢Endurance: the ability to perform an exercise for a long period of time

🟢Strength: the ability to contract a muscle against resistance

🟢Power: a combination of speed and strength

🟢Flexibility: the ability to achieve full range of motion in the joints

🟢stability : the ability to maintain balance

🟢 force isometric: It is the force produced without muscle contraction.

🟢 speed reaction : It is the speed of response to auditory and visual stimuli

🟢RCOD: The ability to repeat an exercise with varying change of directions speed

🟢 preventive : These are low-intensity exercises that focus on simple movements in all directions.

🟢 speed : It is the movement from point A to point B at the fastest possible speed (provided that the distance between the two points is 10 meters or more).

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