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Take your body to the next level with a training program developed to enhance your athleticism on the pitch.

Posted by KIKOFF | 26th July 2021

“There is no need to do as much dribbling because the players are faster, more physical. The players are more developed in every way “   - Thiago Alcantara

If you are a youth footballer who is looking to stand out in the modern game, then improving your athleticism has become an essential part of the game.

Are you currently doing anything to improve your strength? Speed? Power?

Why not start preparing for what the best clubs are expecting from their players right now rather than waiting until it’s potentially too late.

If you are a beginner and aren’t unsure what to do, try this super simple bodyweight program to get you started.

It will only take you 20 minutes and can be done 2-4 times per week.



Sprint as fast as you can. Start a new sprint every 60 seconds.

Lying Chest Start Sprint 10 metres – 5 reps

Lying Chest Start Sprint 20 metres – 5 reps



 Jump as high as you can and land softly. Complete 3-5 rounds with 60 seconds rest in between

 Squat Jump 5 reps



Perform each exercise one after another for a total of 2 to 4 rounds.

Rest for 60-90 seconds after you complete every exercise once.

*if any exercise feels too easy, you can make it harder by doing in with single leg/single arm and also slowing it down then pausing for 5 seconds at the hardest part of the movement.


Glute Bridge – 10-20 reps

Close Grip Push Up – 10-20 reps

Split Squat – 10-20 reps each leg

Front Plank – 30-60 seconds


If you use the above routine, then simply progress by adding an extra rep or two each time you do it.

The most important thing to focus on is your technique and learning the movements that will set your body up with a good foundation for athleticism on the pitch.

Want to take your performance to an even higher level?

Get instant access to our train at home Speed, Strength and Power for Youth Footballer Programs by clicking HERE.

We have progressive levels that take you from an introduction to athleticism right up to more difficult strength and speed sessions that will help you move like a modern-day footballing athlete!


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