Week 1:

Day 1:

• Warm-up: Light jogging and dynamic stretching exercises.

• Shooting Technique Training: Practice shooting towards the goal.

• Focus on proper shooting technique, body positioning, ball contact, and accuracy.

• Perform sets of 10 shots from short distances.

• Strength Training: Perform squats, lunges, and jumps to strengthen your legs and core.

Day 2:

• Warm-up: Light jogging and mobility exercises.

• Moving Shot Training: Set up cones in a straight line and run between them while taking shots on the move.

• Train different types of shots, such as first-time shots and half-volleys.

• Perform sets of 10 shots.

• Speed Training: Do short-distance sprints to improve speed and explosiveness.

Day 3:

• Active Rest: Engage in low-intensity activity like walking or cycling to promote recovery.

 

Week 2:

Day 1:

• Warm-up: Light jogging and dynamic stretching exercises.

• Long-Distance Shooting Training: Position yourself at a greater distance from the goal and practice long-range shots, focusing on power and accuracy.

• Perform sets of 10 shots.

• Endurance Training: Engage in continuous runs at a moderate pace to improve cardiovascular endurance.

Day 2:

• Warm-up: Light jogging and mobility exercises.

• Shooting in Game Situations: Simulate game situations, such as receiving passes from a teammate and shooting from different angles.

• Work on first-time shots and quick reaction finishes as well.

• Perform sets of 10 shots.

• Agility Training: Set up cones in a slalom pattern and perform quick runs between them to improve agility and change of direction.

Day 3:

• Active Rest: Engage in low-intensity activity to facilitate recovery.

 

Week 3:

Day 1:

• Warm-up: Light jogging and dynamic stretching exercises.

• Shooting under Pressure: Involve a defender or opponent to create pressure during shooting drills. Focus on maintaining composure and accuracy under pressure. Perform sets of 10 shots.

• Muscular Endurance Training: Perform strength exercises such as push-ups, sit-ups, and planks to improve muscular endurance.

Day 2:

• Warm-up: Light jogging and mobility exercises.

• Shooting from Different Positions: Practice shooting from various positions inside the box, including headers, first-time finishes, and shots with your non-dominant foot.

• Perform sets of 10 shots.