Warm-Up

Sprint Training

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Lower-Body Strength

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Core Work

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Upper-Body Strength

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Agility Training

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Recovery Routine

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Warm-Up

Light jogging and dynamic stretches to prepare the body and prevent injuries

1

Sprint Training

Repeated 50-meter sprints to improve speed, explosiveness, and stamina

2

Lower-Body Strength

Squats, lunges, and calf raises to build powerful legs

3

Core Work

Planks, leg raises, and Russian twists for stability and shooting power

4

Upper-Body Strength

Bench presses, pull-ups, and push-ups for balance and aerial duels

5

Agility Training

Cone drills, ladder drills, and ball control exercises to enhance quickness and reflexes

6

Recovery Routine

Cool-down jogs, static stretches, foam rolling, and yoga to aid muscle recovery

7

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