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Train 4× Faster Like Pro Footballers
💡 Think You’re Warming Up Right?
Top players use 4×30s drill sets with 15s rests to build muscle memory, sharp footwork, and in-game confidence. Skipping this structure means leaving your skills half-baked.
Begin with high knees, lunges, and lateral shuffles to activate your lower body. Then hit four rounds of 30-second cone dribbles, wall passes, and precision shooting—resting 15 seconds in between. This format mirrors the intensity and rhythm of real play, helping you stay calm and skilled under pressure.
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How to Build Strength and Speed in 3 Days?
Just do it
The Combo：Lifting + Sprints + Recovery
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Pro Strength & Conditioning
| Exercise | Sets × Reps | Focus | Sessions/Week |
|---|---|---|---|
| Squats | 4×8–10 | Leg power and stability | 2–3 |
| Deadlifts | 3×6–8 | Hip drive and core strength | 2–3 |
| Split Lunges | 3×10 each side | Balance and unilateral power | 2–3 |
Which Pro-Style Component Will You Add?
A. Ball mastery drills
B. Gym compound lifts
C. Speed & agility work
D. Recovery practices
Pick one and share your plan! ⚽💪