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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.

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How to Build Strength and Speed in 3 Days?

  • Just do it

    The Combo:Lifting + Sprints + Recovery

    Train 2–3 times weekly with compound lifts—squats, deadlifts, split lunges—to build full-body strength. Follow each session with 5×40-yard sprints, agility ladder drills, and shuttle runs to sharpen explosive speed. Recovery is non-negotiable: foam roll, sleep 8 hours, and stretch post-workout. This balanced routine boosts both power and agility fast.

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Pro Strength & Conditioning

ExerciseSets × RepsFocusSessions/Week
Squats4×8–10Leg power and stability2–3
Deadlifts3×6–8Hip drive and core strength2–3
Split Lunges3×10 each sideBalance and unilateral power2–3

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! ⚽💪