Home · 6 weeks · 3 days a week · test and retest
- Equipment
- Dumbbells or a kettlebell, markers, a mat
- Space
- Floor space and room for a carry; an open area to run 10 m
- Each week
- Repeat the same week for 6 weeks. Test in week 1 and retest in week 6 the same way, so you can compare.
Check every exercise and load before you train. Choose weights you can lift with good form. Your copy can be changed in the editor before you save it.
Monday
Home gym session
Full-body work with a dumbbell or kettlebell. No rack or sled.
- Goblet squat3 × 8Hold a dumbbell or kettlebell at your chest, elbows down. Sit down with chest up and heels on the floor.
- Dumbbell Romanian deadlift3 × 8Soft knees, bar or bells close to the legs. Hinge until you feel the hamstrings, then stand tall. Keep a long spine.
- Split squat3 × 8Staggered stance, both feet on the floor, railway-track width. Front shin roughly vertical. Complete the reps on each leg.
- Push-up3 × 8Hands under the shoulders, body in a line. Use a chair or wall if a full push-up is not yet even.
- Single-arm row3 × 8Hand on a chair or bench. Pull the dumbbell to the hip without rotating. Switch sides each set.
- Suitcase carry3 sets · 20 mOne dumbbell at your side, tall posture. Walk 20 m, switch hands, walk back.
Wednesday
Solo footwork practice
Practise balanced direction changes with and without the ball.
- Walk the turns5 minPlace two markers a few steps apart. Walk around them in both directions and leave enough space to turn comfortably.
- Figure-eight movement10 minMove around two markers in a figure eight. Start walking, then add a comfortable jog if the turns stay controlled. Pause and reset when needed.
- Carry and change10 minCarry the ball in two hands around the markers. Change the direction of the turn and keep space to slow down. Walk through any turn you want to repeat.
- One movement cue5 minWalk the final turns. Notice which foot placement or pace made the change of direction easier to repeat, and choose one cue for next time.
Friday
Home gym session
Full-body work with a dumbbell or kettlebell. No rack or sled.
- Goblet squat3 × 8Hold a dumbbell or kettlebell at your chest, elbows down. Sit down with chest up and heels on the floor.
- Dumbbell Romanian deadlift3 × 8Soft knees, bar or bells close to the legs. Hinge until you feel the hamstrings, then stand tall. Keep a long spine.
- Split squat3 × 8Staggered stance, both feet on the floor, railway-track width. Front shin roughly vertical. Complete the reps on each leg.
- Push-up3 × 8Hands under the shoulders, body in a line. Use a chair or wall if a full push-up is not yet even.
- Single-arm row3 × 8Hand on a chair or bench. Pull the dumbbell to the hip without rotating. Switch sides each set.
- Suitcase carry3 sets · 20 mOne dumbbell at your side, tall posture. Walk 20 m, switch hands, walk back.
Saturday · optional
Easy stretch flow
Slow floor stretches and yoga-style moves, one after another.
- Child’s pose3 minKneel, sit back towards the heels and walk the hands forward. Breathe slowly for about a minute. Widen the knees if that is more comfortable.
- Down dog to lunge6 minFrom hands and feet in an upside-down V, step one foot forward into a low lunge. Hold for three breaths, step back and switch. Bend the knees as much as you like.
- Figure four5 minLie on your back. Cross one ankle over the other knee and draw both legs towards you. Hold for five slow breaths each side.
- Lying twist4 minLie on your back with knees bent. Let both knees drop to one side and look the other way. Five slow breaths each side.
- Legs up the wall5 minLie with your legs resting up a wall or on a chair. Breathe normally for a few minutes, then roll to one side to get up.
Sunday
Test day · weeks 1 and 6
Record a starting point, then repeat the same tests the same way at the end.
- Standing broad jump3 attemptsTwo-foot take-off from behind the line. Measure from the line to the nearest heel. Write down the best of three.
- 10 m sprint2 attempts · 10 mStanding start, front foot 0.5 m behind the first line. Two attempts with full recovery between. Write down your best time and how it was timed (gates or hand).
Sign in