TrainersEye · Session of the Day · Football · #031

Football Acceleration — First-Step & 0-10 m Speed

Projection angle, shin drive, sled-resisted first steps — win the first 10 metres · Stage · Strength Build (loading the chain)

Target ≈ 50 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Pitch prep · hips, adductors & sprint primer · 6-8 min

Time__ : __

1	Leg Swingsteady breathing rhythm	8 + 8
2	Cat-Cowfront-side mechanics — knee up, heel under hip	2 × 10
3	A-March — high knee, dorsiflexedshin angle forward — push the ground BACK	3 × 15 s

Phase 2 · Speed / Agility Main Block6 reps · full walk-back recovery · quality ends the session, not the clock

Time__ : __

	1	Resisted Sprintshin angle forward — push the ground BACK	6 × 10 m	kg
	2	Sprintwalk-back recovery — speed dies in fatigue	6 × 15 m

Progression: Loading rule: Nordics and Copenhagens are non-negotiable weekly minimums — hamstring and groin injuries end seasons. +2 reps before +load; single-leg before double.

Phase 3 · Power & Elastic Transfer3 × 4 · 100% intent · full recovery between efforts

Time__ : __

	1	Hurdle Hoptriple extension — ankle, knee, hip finish together	× 4
	2	Pogo Jumpbrake in two steps — chest over knee, hips drop	× 4/side

Phase 4 · Strength & Injury ArmorUnilateral bias · tempo eccentrics · rest 2 min · film the last set

Time__ : __

1	Single-Leg Deadliftadductors work long and slow — zero sharp pinch	3 × 8/side
2	Copenhagen Plankadductors work long and slow — zero sharp pinch	3 × 20 s/side
3	Dead Bugquality over speed, always	2 × 30 s/side

Phase 5 · Lower-Chain Decompression & Reset4-6 min · hip flexor & hamstring release, calves, breathwork

Time__ : __

1	Figure-Four Stretchsteady breathing rhythm	45 s/side
2	Child's Posesteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Sprint work is fresh work — full recovery always; Nordics/Copenhagens weekly; stop at any hamstring or groin twinge. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.