TrainersEye · Session of the Day · Football · #071

Football Lower-Chain Strength & Power — Squat, Hinge, Jump

Unilateral force, triple extension, jump-lift contrast — the engine behind every sprint · Stage · Speed-Power (resisted & contrast)

Target ≈ 60 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	Cat-Cowsteady breathing rhythm	8 + 8
2	Thoracic Rotationfront-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 BlockUnilateral bias · tempo eccentrics · rest 2 min · film the last set

Time__ : __

	1	Back Squattriple extension — ankle, knee, hip finish together	4 × 3 + sprint	kg
	2	Romanian Deadliftplant leg solid — power comes from the standing side	3 × 5	kg

Progression: Contrast rule: heavy then fast within 20 s — 3 reps heavy, 5 m sprint or jump, walk back full. Bar speed or ground contact slows = the set is over.

Phase 3 · Power & Elastic Transfer4 × 4 · 100% intent · full recovery between efforts

Time__ : __

	1	Broad Jumptriple extension — ankle, knee, hip finish together	× 4
	2	Lateral Boundbrake 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	Clamshellplant leg solid — power comes from the standing side	3 × 8
3	Pallof Pressquality over speed, always	2 × 30 s/side

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

Time__ : __

1	Couch 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.