Training Phases

How We Train Our Athletes

Explore how we train to ensure our athletes are prepared for game-like demands.

Rhythm & Movement Quality

This week introduces athletes to efficient running and movement patterns at low to moderate speeds. Emphasis is placed on rhythm, relaxation, and posture while sprinting, alongside simple, controlled changes of direction. The aim is to establish technical consistency and movement awareness without fatigue, creating a foundation that allows speed and agility to be layered safely later in the season.

• Submaximal sprinting rhythm

• Posture, balance, and coordination

• Controlled, pre-planned change of direction

• Introductory braking mechanics

Acceleration & Breaking Capacity

This week targets how athletes start and stop. Sprint efforts focus on powerful, efficient early acceleration, while braking drills teach athletes to slow down under control with good posture and alignment. Simple directional changes are introduced to reinforce the connection between braking and re-acceleration without excessive complexity.

• First-step and early-phase acceleration

• Horizontal force production

• Deliberate deceleration and stopping mechanics

• Simple, planned directional changes

Maximal Velocity & Sprinting Efficiency

This week introduces controlled exposure to higher running speeds through progressive build-ups and longer sprint efforts with full recovery. Athletes are coached to stay tall, relaxed, and efficient while running fast, with minimal agility work to ensure sprint quality is not compromised by fatigue or excessive complexity.

• Upright sprint mechanics

• Relaxation and rhythm at higher speeds

• Elastic stiffness and efficient ground contact

• Minimal change of direction to preserve speed quality

Agility & In-Game Movement

This week integrates previously developed sprinting and braking qualities into more complete agility patterns. The overall training load is reduced to allow recovery and consolidation, while athletes practise efficient movement transitions in controlled, football-relevant shapes. Emphasis remains on quality, posture, and control rather than maximal effort.

• Linking deceleration, re-acceleration, and directional change

• Maintaining movement quality under moderate complexity

• Reduced volume to consolidate adaptations

• Confidence and control at speed