30 day plan
Four weeks. One faster first step.
The shape of the month for Frankie and kids like him. Short, age appropriate home sessions beside club. Train, fuel, rest, repeat. Train log and Fuel log every day.
Month oneThe month
Build it one week at a time.
Every week has a job. Club stays the priority. Rest days are part of the plan, not a break from it.
1
Week 1
Explosive first step
- Falling starts and split stance starts
- Strength basics with soft landings
- Start the diary habit. Log all seven days
2
Week 2
Acceleration with the ball
- Sprint out of the first touch
- Push the ball, chase it, win it
- Turn Day 1 scores into Day 8 targets
3
Week 3
Strength for the duel
- Shield and exit games
- Planks, lunges and push ups that build
- Brave landings, every rep
4
Week 4
Speed when tired
- Quality starts late in the session
- Turns and recoveries under pressure
- Compare Day 1 and Day 28 in the diary
How to win the month
Show up for fifteen minutes. Rate the session honestly. Eat a proper plate. Sleep. Do it again tomorrow. Streaks beat perfect weeks.