Training Schedules
Luke Anderson — Summer 2026 · Jun 30 – Aug 16 · MSC U14 Premier · National 1 · Endurance + Speed Rebuild
⚽ LUKE ANDERSON — MSC U14 PREMIER · NATIONAL 1 · PRE-SEASON AUG 17
LUKE
Age 13 · MSC U14 Premier · CAM/Wing
National 1 League
Tony Mon · Clinic Tue/Thu · D1 Wed/Fri
National 1 League
Tony Mon · Clinic Tue/Thu · D1 Wed/Fri
REED
Age 10 · Beginner
Independent daily touch (see rule below)
Independent daily touch (see rule below)
Run / Soccer / Tony
D1 Workout
Long / Saturday
Band Camp
Training Philosophy — Jun 30 Rebuild
→ Endurance and speed are the priority. A Premier CAM covers 6–8 miles per game — be the fittest player on the pitch, not just the most technical
→ The Elite Attacking Clinic (Tue/Thu 7 PM thru Jul 23) + Tony (Mon) + D1 (Wed/Fri) cover technical and athletic development. Solo sessions fill the gaps: morning runs, sprint work, finishing
→ Morning is the primary window — Louisiana July heat makes evenings brutal. Get the hard running done by 9 AM
→ OSD is managed by Renew. Train normally; if the knee speaks above 3/10, note it and adjust — don't preemptively limit
→ Saturday is the longest solo session — the run builds progressively from 30 to 40+ min across the summer
→ Sunday is always full rest. Non-negotiable
⚡ Endurance + Speed Progression
⚡ Weeks 1–2 (Jun 30–Jul 12): Build the base. Every free morning gets a run, 25–30 min comfortable. Sprint work 2×/wk — short, quality over volume
⚡ Holy Cross Soccer Camp (Jul 13–26): Second peak block, not maintenance. Camp Mon–Thu evenings, mornings open for fitness, D1 Wed/Fri, futsal Sun Jul 19, final clinic Jul 23
⚡ Weeks 5–7 (Jul 27–Aug 9): Full push. Runs build to 35–40 min, intervals harder, sprint 3×/wk. Peak fitness window
⚡ Taper (Aug 10–16): Volume drops ~40%. Keep sharpness, shed fatigue. Arrive Aug 17 fresh
⚡ Sprint protocol: all sprints short (10–40 yds) and explosive, full rest between reps (60–90 sec). Speed from quality, not quantity
Weekly Structure at a Glance
Monday
AM: run + touch · Tony Group 5:45 PM
Tuesday
AM: sprint work · Renew PT · Clinic 7 PM (thru Jul 23)
Wednesday
D1 Workout 10 AM · AM ball optional
Thursday
AM: run · Renew PT · Clinic 7 PM (thru Jul 23)
Friday
D1 Workout · AM shooting + left foot
Saturday
Longest session · long run → shooting → scenarios
Sunday
Full rest — always
🔵 Reed — Daily Touch Rule
Reed touches the ball every single day from June 8 through August 1. On full session days he follows that session; on every other day — including Sundays — he does the minimum daily touch below. 10–15 minutes. No excuses.
MINIMUM DAILY TOUCH — 10–15 min (any day without a full session)
🔵 Toe Taps (3 min) — alternate tapping top of ball each foot, count sets of 20
🔵 Inside Roll (3 min) — roll ball side to side, inside of each foot, both feet
🔵 Juggling Attempt (4 min) — beat his personal record; even 1 more than yesterday counts
🔵 Kick Against Wall (5 min) — inside of foot, both feet, 3–4 yds, passing back and forth, no pressure
Phase 1 goal
50 consecutive toe taps. Juggle 5+ in a row.
Phase 2 goal
10+ juggles. Wall passes one-touch 10 in a row.
Phase 3 goal
20+ juggles. Dribble to shoot with both feet.
🎬 Luke — Weekly Film Study Curriculum
Jun 8 – Aug 16 · 20 min once per week · Sundays or any rest day · Structured, not passive
HOW TO WATCH — THE RULES
Duration
20 minutes max. Active watching with one question in mind — not a 90-min match on the couch.
20 minutes max. Active watching with one question in mind — not a 90-min match on the couch.
One focus only
Each session has a single theme. Watch one thing deeply — pause, rewind, watch again.
Each session has a single theme. Watch one thing deeply — pause, rewind, watch again.
Write it down
One sentence after: "What did I see that I want to try?" If he can't write it, he didn't watch.
One sentence after: "What did I see that I want to try?" If he can't write it, he didn't watch.
Then go try it
Same day or next morning, take one thing outside — even 10 min. Seeing → trying is the whole point.
Same day or next morning, take one thing outside — even 10 min. Seeing → trying is the whole point.
Video-based visual training in youth players has been shown to improve decision-making speed and reactive agility — this isn't passive highlight-watching, it's building a faster brain.
THE FOUR PLAYERS — WHY EACH ONE
Jude Bellingham · Real Madrid · CAM / Box-to-Box
The most direct comparison for Luke's profile — attacks as a CAM, arrives late in the box, scores and creates. Steal: how he receives under pressure — first touch almost always away from the defender into space, decided before the ball arrives. Body almost never square to the ball. Pressing and work rate off the ball is elite.
Pedri · FC Barcelona · CM / CAM
The gold standard for technical quality in tight spaces. Steal: his first touch kills the ball and sets the next action in one movement; never receives square; one-touch triangles through tight areas — exactly the LA Fire feedback. Slower clips, easy to study frame by frame.
Phil Foden · Manchester City · CAM / Wing
Pure CAM/Wing hybrid — the closest positional match for Luke. Two-footed, finishes with both feet inside and outside the box. Steal: his shooting decisions (when to shoot vs pass, how he sets his body), and how he drifts inward off a wing to find space between the lines.
Bernardo Silva · Manchester City · CAM / Interior / Wing
The most underrated study subject — all intelligence and technique, no reliance on pace. Steal: press resistance — body shape and touch direction always correct so he rarely loses the ball pressed. Elite work rate (~13km/game). Watch how he finds pockets between the lines and threatens forward instantly.
10-WEEK SCHEDULE — VIDEOS + FOCUS
WEEK 1 · Jun 8–14
BELLINGHAM · FIRST TOUCH UNDER PRESSURE
Watch: Tactical analysis of Jude Bellingham at Real Madrid (YouTube · v=HuH5gPo6RrE).
Focus: Every time he receives with a defender within 2 yards — where does the first touch go? Count touches that create forward momentum vs touches that just control in place.
After: take one first-touch habit outside and do 10 reps at the wall.
WEEK 2 · Jun 15–21
PEDRI · DECISION SPEED
Watch: Pedri tactical analysis — Barcelona's midfield maestro (YouTube · v=FQCjYhHG10A).
Focus: Watch only the moment the ball travels toward Pedri. Has he already looked around before it arrives? Count how often the decision is clearly made before his foot touches the ball.
After: scan before receiving at the wall — look left and right before every touch for 5 min.
WEEK 3 · Jun 22–28 (Camp)
FODEN · MOVEMENT WITHOUT THE BALL
Watch: Phil Foden 2024 — skills, goals & assists (YouTube · v=L1s00x-G7xE).
Focus: Sound off. For 5 min ignore the ball — only watch Foden. Where does he move without it? How does he create his own space before receiving? How often does a run open space for a teammate?
Camp week — watch in the evening after camp. No physical follow-up, just absorb it.
WEEK 4 · Jun 29 – Jul 5
BERNARDO SILVA · PRESS RESISTANCE
Watch: Bernardo Silva full tactical analysis 2026, Man City (YouTube · v=WCt6d93-OHw).
Focus: Every time a defender closes within a yard — does he lose it? Count it. Then watch his body shape pressed: almost never square. Shoulders angled to see the press and take the touch away from it — the exact LA Fire skill.
After: in the mini-box drill, deliberately angle your body when receiving so you see where pressure comes from.
WEEK 5 · Jul 6–12 (Peak)
BELLINGHAM · SHOOTING DECISIONS
Watch: Bellingham — Real Madrid vs Juventus (v=M8SNtImFCpo); also 'How To Play Attacking Mid N.8–N.10' (v=hJh1v1x9F04).
Focus: Every moment he has the ball in/near the box: when does he shoot vs pass, and what does each situation look like? Identify the trigger — defender position, keeper position, angle. What's the pattern?
Peak week — keep it short and light. Watch at night after Thursday's hardest session.
WEEKS 6–7 · Jul 13–26
PEDRI · COMBINATION PLAY IN TIGHT AREAS
Wk 6: Pedri maestro — Barça vs Real Madrid 24-25 (v=0TZozEpS_8c). Wk 7: How Pedri controls midfield (v=19I_YNEoTOc).
Focus: Find three moments where Pedri receives in a tight space with 2+ opponents near and keeps it. What does the first touch do each time? How does body angle help? 20 min on his phone before lights out — the brain absorbs even when the body's tired.
Two high-volume camp weeks — film study is the low-effort, high-value work. Watch at night after camp or clinic; no separate physical follow-up.
WEEK 8 · Jul 27 – Aug 1
FODEN · SHOOTING FROM TIGHT ANGLES
Watch: Foden player analysis (the-footballanalyst.com), then YouTube 'Foden best goals 2024 2025' — only his goals, pause on each setup.
Focus: For each goal: where was the defender? The keeper? Which part of the foot? How far out? Build a mental library of what a good shot looks like from each position — feeds the called-corner drills.
After: in this week's shooting session, think 'Foden angle' when setting up from 45°.
WEEK 9 · Aug 3–9 (Push)
BELLINGHAM · WORK RATE + TRANSITION
Watch: YouTube 'Bellingham pressing goals 2025' or 'Bellingham transition play Real Madrid 2025' — pick a clip with 5+ min.
Focus: This week is about work rate — the thing both JMoss and LA Fire said Luke already has. How fast does Bellingham react when his team loses the ball? How does he position to press? Confirm the work rate coaches praised is what separates the best. Leave motivated, not instructed.
Pre-season 8 days away — this one is about confidence and identity as much as tactics.
WEEK 10 · Aug 10–16 (Taper)
ALL FOUR · BUILD YOUR OWN GAME
Watch: 'Bellingham vs Pedri' comparison (YouTube · v=j7JVW1O1iZ0) — directly compares two of the four studied this summer.
Focus: After 10 weeks: which parts of each player's game show up in your own? Not what he wants to be — what he actually does now that he didn't in June. Write one thing from each of the four he's genuinely worked on. He goes into pre-season knowing exactly who he is.
Taper week — 15 min max. End on a high.
1
Phase 1 — Base Building
Jun 30 – Jul 12 · Establish aerobic base · Clinic Tue/Thu · Tony Mon Jul 6 · D1 Wed/Fri
TUESDAY · JUN 30Sprint Activation · Renew PT · Clinic 7 PMAM + Eve
🟢10-min warmup jog — wake the legs after a week of camp.
🔴Sprint Ladder × 4 rounds — 10/20/40 yds, walk back, 90 sec rest. First sprints of summer — explosive first step, not top speed. Coming off camp, don't hammer it.
🔵10 min juggling + wall passes — both feet to close the morning.
⚽Elite Clinic 7–8:30 PM @ Covington YSA — covers all technical/small-sided. Full effort — most game-realistic session of the week.
WEDNESDAY · JUL 1Easy Run · D1 10 AM · Band Parent Mtg 6:30 PMAM + D1
🟢Easy 25-min run — first aerobic base run. Conversational pace, before D1. Building the engine.
💪D1 Workout 10 AM — speed, agility, strength. No extra athletic work after.
THURSDAY · JUL 2Run + Shooting · Renew PT · Clinic 7 PMAM + Eve
🟢25-min run — match Tuesday. Run #2 of the week, morning before the heat.
🔴Shooting (15 min) — driven both feet, varied angles, called corners every rep.
⚽Renew PT · Elite Clinic 7–8:30 PM.
FRI JUL 3 – SUN JUL 5July 4th Holiday Weekend — Rest
⚪🎆 Full rest. Three days off after a hard first week back. Tony starts Monday — arrive fresh.
MONDAY · JUL 6Run + Touch · Tony Group 5:45 PMAM + Eve
🟢30-min run — step up from 25. Working pace, 3+ mi, target 7–8 AM before the heat.
🔵15 min tight gate + wall passes — sharp touch warmup before Tony.
⚽Tony Group 5:45 PM @ Pelican Park — first of the summer. Tell Tony the priorities: endurance/speed need work, technical is solid. Ask for transition pace + quick combinations.
TUESDAY · JUL 7Sprint Work + Plyo · Ortho 9 AM · Renew · Clinic 7 PMAM + Eve
🟢10-min warmup jog.
🔴Sprint Ladder × 5 rounds — 10/20/40 yds, 90 sec rest. One more round than last week. Chase acceleration, not top speed.
🔸Plyometrics (10 min) — broad jumps ×10, lateral bounds ×10 each, tuck jumps 3×8. Explosive power that makes sprints faster.
⚽Orthodontist 9 AM · Renew · Elite Clinic 7–8:30 PM.
WEDNESDAY · JUL 8Left Foot + Shooting · D1 10 AMAM + D1
🟣Left foot wall passes (10 min) — left only, 2 yds, one-touch. Count clean passes per round. Weekly priority.
🔴Shooting (15 min) — driven, curlers, volleys, both feet, called corners. End on a great one.
🔷Tight gate control (10 min) — 1-yd gate, control through cleanly, both feet.
💪D1 Workout 10 AM.
THURSDAY · JUL 9Interval Run · Renew · Clinic 7 PMAM + Eve
🟢Soccer Intervals (25 min) — jog 2 → stride 1 → sprint :20 → walk :40. 5 rounds. The pattern a Premier CAM actually runs. Working hard by round 4 — that's the point.
🔴Post-interval shooting (10 min) — 8 right, 8 left on tired legs, called corners.
⚽Renew · Elite Clinic 7–8:30 PM.
FRIDAY · JUL 101v1 Moves + Touch · D1AM + D1
🔵Mini box dribbling (10 min) — 3×3 yds, all moves, head up, 5 pushups on a bobble.
🔵1v1 moves to shot (15 min) — move past cone defender, drive, finish. Outside cut, scissors, drag-back, both feet, called corners.
💪D1 Workout.
SATURDAY · JUL 11Long Run + Shooting + Scenarios75 min
🟢30-min run — first Saturday long run, working pace, 3+ mi. Start the distance habit.
🔴Post-run shooting (15 min) — tired legs, 10 right, 10 left, called corners, lock the ankle.
🔵Game scenarios (15 min) — 3 scenarios × 4: receive+turn+shoot; wide cut inside + far-post drive; through-ball first touch + finish. "Man on!/switch!/time!" called.
SUNDAY · JUL 12Full Rest
⚪Good week — two runs, sprint work, D1 twice, Tony, clinic twice. Let it settle.
⚡ Phase 2 — Holy Cross Soccer Camp (Better Than Band Camp)
⚡ Holy Cross Soccer Camp runs Mon–Thu evenings 5:30–8 PM in Week 1 — four nights of coached soccer on top of everything else. A second peak block, not a maintenance phase
⚡ Mornings are completely open — all fitness happens in the AM before the heat and before evening sessions
⚡ D1 continues Wed + Fri both weeks. Renew Tue/Thu as usual
⚡ Futsal Sunday Jul 19 — rest Saturday, compete Sunday, easy Monday morning before Tony
⚡ Week 2 the Elite Clinic returns Tue/Thu — final two sessions Jul 21 and Jul 23
⚡ By Jul 26 he'll have had the two highest-volume soccer weeks of the summer. Phase 3 starts fresh Monday Jul 27
2
Phase 2 — Holy Cross Soccer Camp
Jul 13–26 · Camp Mon–Thu evenings · Full mornings open · Futsal Sun Jul 19 · Tony Mon Jul 20 · Final Clinic Jul 23
MONDAY · JUL 13Run + Touch · Holy Cross Camp 5:30–8 PMAM + Eve
🟢30-min run — working pace, morning before the heat. Camp handles the soccer tonight.
🔵15 min tight gate + wall passes — keep the technical edge sharp before a week of camp.
⚽Holy Cross Soccer Camp 5:30–8 PM @ Holy Cross School, New Orleans — first session, full effort. Camp will push the pace; the Phase 1 fitness is about to get tested.
TUESDAY · JUL 14Sprint Work · Renew PT 3:30 PM · Camp 5:30–8 PMAM + Eve
🟢10-min warmup jog.
🔴Sprint Ladder × 5 rounds — 10/20/40 yds, 90 sec rest. Explosive first step. Done by 9 AM — Renew isn't until 3:30.
🔸Plyometrics (10 min) — broad jumps ×10, lateral bounds ×10 each, tuck jumps 3×8.
⚽Renew 3:30 PM · Camp 5:30–8 PM. Heavy day — sprints AM, PT afternoon, camp evening. A Premier athlete's day.
WEDNESDAY · JUL 15Run · D1 · Camp 5:30–8 PMRun + D1 + Camp
🟢25-min easy run — lighter than Monday. D1 and camp both today; don't empty the tank in the morning.
💪D1 (AM/midday) · Camp 5:30–8 PM. Biggest volume day of the week. Proper meal between D1 and camp, hydrate — NOLA July evening is brutal.
THURSDAY · JUL 16Intervals + Shooting · Renew 3:30 PM · Camp 5:30–8 PMAM + Eve
🟢Soccer Intervals (25 min) — jog 2 → stride 1 → sprint :20 → walk :40. 5 rounds (keep to 5 — Renew + camp tonight).
🔴Post-interval shooting (12 min) — 8 right, 8 left on tired legs, called corners.
⚽Renew 3:30 PM · Camp 5:30–8 PM.
FRIDAY · JUL 17Left Foot + Ball Work · D1AM + D1
🟣Left foot wall passes (10 min) — left only, 2 yds, one-touch. Non-negotiable every week.
🔴Shooting (12 min) — both feet, varied angles, called corners. End on a great one.
💪D1 Workout.
SATURDAY · JUL 18Long Run + Shooting — Rest before Futsal70 min
🟢35-min run — best run of the summer so far, push pace, 3.5+ mi. A week of evening camp has primed the aerobic system.
🔴Post-run shooting (15 min) — tired legs, 10 right, 10 left, called corners.
🔵Game scenarios (10 min) — 3 scenarios × 3, cues called. Quick and sharp.
🍽️Full stretch — Futsal tomorrow 2:15 PM. Eat well tonight.
SUNDAY · JUL 19⚽ Futsal — 2:15–3:15 PMGame Day
🔵AM: 10 min juggling + wall passes only — wake the feet, save legs for futsal.
🟢5 × 20-yd strides — activate the legs, not sprints.
⚽Futsal 2:15 PM — tight spaces, fast decisions. The best test of Phase 1 + the camp week. Compete hard.
MONDAY · JUL 20Run + Technical · Tony Group 5:45–7 PMAM + Eve
🟢30-min run — coming off futsal, keep it comfortable. Legs have worked hard this week.
🔷Tight space circuit (15 min) — mini box, gate control, wall passes. Sharp before Tony.
⚽Tony 5:45 PM @ Pelican Park — first since Jul 6. Tell Tony about Holy Cross camp. Push competitive small-sided — the camp should have raised his baseline. Show it.
TUESDAY · JUL 21Sprints + Plyo · Renew 3:30 PM · Clinic 7 PMAM + Eve
🟢10-min warmup jog.
🔴Sprint Ladder × 5 rounds — 10/20/40 yds. Best sprint session of the summer so far — the camp week sharpened the legs.
🔸Plyometrics (12 min) — broad jumps ×12, lateral bounds ×12 each, tuck jumps 3×10. Building toward the Phase 3 peak.
⚽Renew 3:30 PM · Elite Clinic 7–8:30 PM (second to last).
WEDNESDAY · JUL 22Left Foot + Shooting · D1AM + D1
🟣Left foot session (15 min) — wall passes + 10 shots, left only. Noticeably better than Jun 30.
🔴Shooting circuit (15 min) — driven, angle, volleys, both feet, called corners.
💪D1 Workout.
THURSDAY · JUL 23Intervals · Renew 4 PM · FINAL Clinic 7 PMAM + Eve
🟢Soccer Intervals (28 min) — 6 rounds. Then 5×40-yd dashes.
🔴Post-interval shooting (10 min) — 8 right, 8 left, called corners.
⚽Renew 4 PM · FINAL Elite Attacking Clinic 7–8:30 PM — last of the summer, leave everything on the field. Tony Mondays is the only coached session from here.
FRIDAY · JUL 24Game Scenarios + Touch · D1AM + D1
🔵Game scenarios (20 min) — all 4, 5 reps each. "Man on!/switch!/time!" — second nature now.
🔵Mini box dribbling (10 min) — head up, both feet, consequence reps. End of a big two weeks — make it sharp.
💪D1 Workout.
SATURDAY · JUL 25Long Run + Shooting — End of Phase 275 min
🟢35-min run — Phase 2 finale. Should feel meaningfully easier than Jul 18 — same distance, stronger legs. That's the fitness building.
🔴Post-run shooting (15 min) — 10 right, 10 left, 5 volleys, called corners.
🔷Tight area receiving (10 min) — awkward balls at pace through the 1-yd gate. Best version since June.
SUNDAY · JUL 26Full Rest
⚪Two of the biggest weeks of the summer done — Holy Cross camp, futsal, Tony, two final clinics, D1 twice, Saturday long runs. Phase 3 starts tomorrow. Arrive fresh.
🔥 Phase 3 — The Hard Weeks
🔥 No reactivation needed — Phase 2 was two of the biggest weeks of the summer. He arrives at Phase 3 fitter than ever, not depleted. Tony is now the only coached soccer
🔥 Runs build 30 → 35 → 40 min across the three weeks. Saturday is always longest
🔥 Sprint work to 3×/wk: Tuesday, Thursday, and inside Saturday
🔥 Plyometrics peak Tue + Thu mornings — depth jumps added this phase for maximum explosive power
🔥 Ball work is finishing, left foot, tight spaces. Week 8 (Aug 10–16) is taper — volume drops 40%, quality stays
3
Phase 3 — Final Push Into Pre-Season
Jul 27 – Aug 16 · Three weeks · Peak fitness · Arrive Aug 17 ready to compete
MONDAY · JUL 27Run + Touch · Tony Group 5:45 PMAM + Eve
🟢30-min run — re-establish base, match pre-band-camp pace. The fitness is still there.
🔵Tight gate + wall passes (15 min) — sharp technical warmup before Tony.
⚽Tony 5:45 PM — clinic is done, pre-season Aug 17. Push for competitive small-sided: transition, pressing, quick combinations. Now the primary technical session every week.
TUESDAY · JUL 28Sprints + Plyo · Renew PTAM + Renew
🟢10-min warmup jog.
🔴Sprint Ladder × 5 rounds — 10/20/40 yds, 90 sec rest. Best sprint session since Jul 11.
🔸Plyometrics (12 min) — broad jumps ×12, lateral bounds ×12 each, tuck jumps 3×10, reactive shuffles ×6.
WEDNESDAY · JUL 29Left Foot + Shooting · D1AM + D1
🟣Left foot session (15 min) — wall passes + 10 shots, left only. Weekly non-negotiable.
🔴Shooting circuit (15 min) — driven, angle, volleys, both feet, called corners.
THURSDAY · JUL 30Intervals · Renew PTAM + Renew
🟢Soccer Intervals (28 min) — 6 rounds (up from 5). Then 5×40-yd dashes, 60 sec rest. Harder than Jul 9 — that's the progression.
🔴Post-interval shooting (10 min) — 8 right, 8 left on tired legs, called corners.
FRIDAY · JUL 31Game Scenarios · D1AM + D1
🔵Game scenarios (20 min) — all 4, 5 reps each. "Man on!/switch!/time!" — should feel automatic now.
SATURDAY · AUG 1Long Run + Shooting + Scenarios75 min
🟢35-min run — step up from 30, 3.5+ mi, push pace. Should feel harder than Phase 1 Saturdays.
🔴Post-run shooting (15 min) — tired legs, 10 right, 10 left, 5 volleys, called corners.
🔵Game scenarios (12 min) — 3 scenarios × 4, cues called.
SUNDAY · AUG 2Full Rest
⚪Two weeks to pre-season.
MONDAY · AUG 3Run + Technical Circuit · Tony Group 5:45 PMAM + Eve
🟢35-min run at match pace — not a jog. The speed you'd sustain in a Premier game. Pre-season 14 days away.
🔷Full technical circuit (20 min) — mini box, tight gate receiving, 2-yd wall passes, back to back, 1 min rest. Full pressure, cues called.
⚽Tony 5:45 PM — push harder than any session yet. Game-realistic transitions, pressing, no slow play. Last chance to simulate competitive tempo before Aug 17.
TUESDAY · AUG 4Sprint Peak + Plyo · Renew PTAM + Renew
🟢10-min warmup.
🔴Sprint Ladder × 6 rounds — 10/20/40 yds. Hardest sprint session of the summer, every rep max effort.
🔸Peak Plyometrics (15 min) — broad jumps ×14, lateral bounds ×14 each, tuck jumps 3×12, depth jumps 3×8 (step off low step, land, immediately jump), reactive shuffles ×8.
WEDNESDAY · AUG 5Left Foot + Shooting · D1AM + D1
🟣Left foot only (20 min) — wall passes + mini box + 12 shots. Should be noticeably stronger than Jun 30 — compare to day one.
🔴Shooting variety (15 min) — volleys, chips, driven from tight angles, both feet. End on the week's best.
THURSDAY · AUG 6Peak Intervals · Renew PTAM + Renew
🟢Soccer Intervals (32 min) — 7 rounds. Then 6×40-yd dashes, 60 sec rest. Legs spent afterward — National 1 fitness.
⚡Receive & Decide — after every round, "turn!" or "hold!" No hesitation. Second-half Premier feel.
🔴10 shots post-intervals — right foot only, technique holds on exhausted legs, called corners.
FRIDAY · AUG 7Game Scenarios + Shooting · D1AM + D1
🔵Game scenarios (20 min) — all 4, 6 reps each. Muscle memory now.
🔴Shooting (15 min) — all ranges and types, best session of the summer. End on a perfect rep.
SATURDAY · AUG 8Peak Saturday — Best Session of the Summer85 min
🟢40-min run — longest of the summer, 4+ mi, push pace. The aerobic peak.
🔴Sprint ladder × 4 rounds — right after the run, exhausted legs. Explosive work with nothing left — what late-game Premier demands.
🔴Post-run shooting (15 min) — called corners, technique on spent legs.
🔷Tight area receiving (10 min) — serve at pace, control through 1-yd gate. Hardest serves of the summer.
SUNDAY · AUG 9Full Rest
⚪Hardest week of the summer is done. One week to pre-season.
MONDAY · AUG 10Easy Run + Touch · Tony Group 5:45 PM (Last)AM + Eve
🟢20-min easy run — taper begins, volume drops, legs stay fresh. Deliberate, not lazy.
🔵15 min touch + shooting — juggling, wall passes, 10 shots. Sharp, not tired.
⚽Final Tony 5:45 PM — last before pre-season. Full effort but controlled, don't get hurt 7 days out. Ask Tony for his read: what's sharp, what needs work.
TUESDAY · AUG 11Light Sprints + Shooting · Renew PTAM + Renew
🟢10-min warmup jog.
🔴Sprint Ladder × 3 rounds only — half the volume, same quality. Every rep explosive, just fewer.
🔴Shooting (15 min) — best reps only, both feet, called corners. End when they feel great; don't grind tired shots.
WEDNESDAY · AUG 12Light Touch + D1
⚪D1 covers the athletic work. Optional 15–20 min light ball touch before — juggling, wall passes. No extra running.
THURSDAY · AUG 13Light Activation · Renew PT30 min + Renew
🔵15 min touch + mini box — easy, just feel the ball.
🔴10 shots right, 5 left — stop on a good one.
🟢5 × 20-yd strides — open the legs gently, not sprints.
FRIDAY · AUG 14Light Touch + D1
⚪D1 is the workout. Optional light juggling beforehand. No extra running — legs should feel like springs going into Saturday.
SATURDAY · AUG 15Final Activation — Pre-Season Eve Eve25 min
🔵10 min juggling + wall passes — wake the feet, fun and sharp.
🔴10 shots — right foot only — crisp and confident, walk away on a perfect one.
🟢5 × 20-yd strides. Stretch. Clean the boots. Pack the bag.
SUNDAY · AUG 16Pre-Season Eve — Full Rest
⚪Complete rest. Good meal, early night, 8+ hours sleep. Everything has built to Aug 17. Trust the work.
MONDAY · AUG 17🏆 MSC U14 Premier — Pre-Season Begins · National 1SEASON START
🏆Luke Anderson. MSC U14 Premier. National 1 League. He's ready.