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A team warming up on an artificial pitch, balls in the foreground

Be the player who lasts 90 minutes

A 4- to 8-week program built for your exact position, your body and your match schedule. You know what to do, which day, and you see every exercise animated.

Start for freeSee how it works

Week 1 free · no card needed

Line-up

Tap your position and the week is recalculated.

CDMDefensive midfielderHigh running volume, winning the ball back, short changes of direction.

A real week, not a promise

This is the real free week 1 for this position: club training on Tuesday and Thursday, match on Sunday. Yours will fit your own schedule.

  1. MondayRest
  2. TuesdayClub
  3. WednesdayPower · 40 min
  4. ThursdayClub
  5. FridayEndurance · 40 min
  6. SaturdayRest
  7. SundayMatch

Wednesday

Power · 4 days before the match

High intensity

  1. Warm-up

    10 min + 3 build-up runs

  2. Standing-start sprints

    full recovery 60–90 s

    4 × 15 mRest 75 s

  3. Broad jumps

    4 × 5Rest 60 s

  4. PositionReaction

    5 m side shuffle on a signal, then 10 m sprint

    6 repsRest 45 s

  5. Position5-10-5 shuttle

    4 repsRest 45 s

  6. BallLong passes and switches of play

    2 × 8/footRest 45 s

  7. Every rep at 100%. If you slow down noticeably, stop.

Friday

Endurance · 2 days before the match

High intensity

  1. Warm-up

    10 min jog + running drills (high knees, butt kicks)

  2. 15/15 intervals (60 m in 15 s)

    3 min rest between blocks

    1 × 9 minRest 3 min

  3. PositionPressing

    10 m sprint + 5 m side shuffle + sprint back, 40 s rest

    4 × 20 sRest 40 s

  4. BallPassing triangle with directional first touch

    2 × 4 minRest 60 s

  5. Cool-down

    5 min walk + light stretching

Training cones lined up on an artificial pitch

How it works

  1. Fill in your player card

    Position, strong foot, MAS, height, weight, training days and match day.

  2. Get your program

    4 to 8 weeks of sessions placed on the right day, with running distances calculated for you.

  3. Tick off your sessions

    Every exercise is shown as an animation and your progress is tracked week after week.

Every exercise, animated

No guessing: every movement is shown step by step, with the cue that matters.

See all 33 exercises

Simple, no commitment

Start for free with week 1. Switch to a paid plan whenever you like, no commitment.

Sub

To try it out

Free

  • A programme built around your match and positionEach session lands on the right day: recovery after the match, intensity early in the week, nothing heavy the day before.
  • The full week 1Every session of your first week, with sets, rest and paces computed from your MAS.
  • A ball drill specific to your positionPassing, crossing, finishing or distribution depending on your position, in every pitch session.
  • Every exercise animatedAnimation, steps and cues to get each movement right, plus a link to videos.
  • Up to 2 personal sessions a weekOn top of club training, placed so your week isn't overloaded.
Start for free

Starter

Most popular

To improve all season

€5.99/month

Everything in Sub, plus:

  • The whole cycle: 4, 6 or 8 weeksGetting started, rising volume, hardest week, then a lighter week: you progress without burning out.
  • Session trackingTick off completed sessions and see your progress week after week in your space.
  • Sessions adjusted to how you feelSay whether it was easy, OK or hard: the next session of the same type gains or loses a set.
  • Up to 3 personal sessions a weekOn top of club training, placed so your week isn't overloaded.
Choose Starter

Captain

To get everything

€9.99/month

Everything in Starter, plus:

  • Weak foot bonusA technical drill with your weak foot added to every running session.
  • Gym loads based on your weightWith gym equipment, the starting load of each exercise is computed from your weight.
  • Up to 4 personal sessions a weekOn top of club training, placed so your week isn't overloaded.
Choose Captain

FAQ

I don't know my MAS, is that a problem?

No. The program works without it: running sessions are then given by effort. To find it, run flat out for 6 minutes on a track: the distance in metres divided by 100 is your MAS.

Do I need equipment?

No. Choose “no equipment”, “bands” or “gym”: the exercises adapt to what you have.

I already train with my club, isn't it too much?

The program fits your sessions around club training and your match: never an intense session the day before or after a match, and less volume on club days.

I'm a goalkeeper, does it work for me?

Yes. All 10 positions have their own exercises: reflexes and spring for keepers, duels for centre-backs, long sprints for full-backs and wingers…

How do I cancel?

From your space, “Manage my subscription”: two clicks. You keep access until the end of the month already paid.

Some weeks I play two matches?

Add them to your typical week: the program drops a session and adds recovery so you arrive fresh.

Players in training bibs during a club session

Ready for the next match?

Create your account, fill in your player card and get week 1 in 2 minutes.

Create my program

Photos: Leo_Visions, Max Zindel, christopher lemercier, on Unsplash