Foundation to elite

01

Foundation

Weeks 1–8

Movement quality, base fitness, daily touches

What it demands

• 5 sessions per week, 45–70 minutes
• 300+ deliberate ball touches per session
• Mobility flow before every session, Nordics twice a week
• 8.5–9 hours of sleep, protein at every meal

Exit benchmarks

• 10m sprint under 1.95s
• Yo-Yo IR1 level 16.0
• Slalom dribble clean at 1m spacing
• Bodyweight squat 1.0x for 8 reps

02

Build

Weeks 9–20

Power, speed and position-specific technique

What it demands

• 6 sessions per week with one full recovery day
• Plyometrics twice weekly, sprint mechanics twice weekly
• Position-specific technical block every session
• Macro targets tracked, 1.8–2.2g/kg protein

Exit benchmarks

• 10m sprint under 1.80s
• Yo-Yo IR1 level 18.5
• T-test under 9.5s
• Weak-foot passing 8/10 at 25m

03

Compete

Weeks 21–36

Match transfer, tactical intelligence, consistency

What it demands

• Match every week plus two high-intensity sessions
• Video review of two clips per week
• Pressing triggers and scanning drills in every block
• Periodised fuelling around match day

Exit benchmarks

• 10m sprint under 1.72s
• Yo-Yo IR1 level 20.0
• 8+ scans per minute in possession phases
• Zero missed sessions across a four-week block

04

Elite

Ongoing

Marginal gains, availability, trial readiness

What it demands

• Load managed against match minutes, never fixed
• Individual weakness block each cycle
• Sleep, hydration and body composition tracked weekly
• Trial and showcase preparation cycles

Exit benchmarks

• 10m sprint under 1.65s
• Repeat sprint drop-off under 5%
• Body fat within position range
• 12 months without a soft-tissue injury