Week 1
Day 1 (Tactical & Passing)
Warm-up (10 min)
Scanning drills (turn head before receiving pass) – 15 min
Passing circuits (1-touch, 2-touch, through balls) – 20 min
Game simulation drills (quick decision-making under pressure) – 15 min
Strength Training: Core + lower body
Day 2 (Dribbling & Agility)
Warm-up (10 min)
Cone dribbling drills (inside-outside, quick cuts) – 20 min
1v1 drills (beat a defender in tight spaces) – 15 min
Agility ladder + sprint drills – 15 min
Strength Training: Upper body
Day 3 (Endurance & Vision)
Warm-up (10 min)
Shuttle runs (sprint 10m, jog back; 15 reps)
Passing under pressure (pass & receive with limited touches) – 20 min
Game film analysis (watch pro midfielders & take notes) – 30 min
Day 4 (Match Simulation & Strength)
Warm-up (10 min)
Small-sided games (5v5 or 3v3) – 30 min
Strength Training (bodyweight exercises) – 30 min
Day 5 (Speed & Quick Passing)
Warm-up (10 min)
Speed drills (cone accelerations, sprint bursts) – 20 min
First-touch drills (receive & pass under pressure) – 20 min
Shooting practice (long shots & finesse shots) – 15 min
Day 6 (Game Scenario & Tactical Work)
Warm-up (10 min)
Shadow play (practice positioning & movements off the ball) – 15 min
Decision-making under pressure (small space drills) – 20 min
Strength Training (core + lower body)
Day 7 (Rest & Recovery)
Light stretching or yoga
Watch football highlights & analyze play
Week 2
Day 8 (Passing & Game Awareness)
Warm-up (10 min)
Wall passing drills (1-touch, 2-touch) – 20 min
Vision & scanning exercises (look up before passing) – 15 min
Short-sided game (small space control) – 20 min
Strength Training: Core + lower body
Day 9 (Dribbling & Shooting)
Warm-up (10 min)
1v1 attacking moves – 20 min
Dribbling in tight spaces – 15 min
Shooting under pressure – 20 min
Day 10 (Speed & Pressing Drills)
Warm-up (10 min)
High-intensity sprints (5m, 10m, 20m) – 20 min
Defensive pressing drills – 20 min
Ball control & shielding drills – 15 min
Day 11 (Small-Sided Games & Vision Work)
Warm-up (10 min)
5v5 or 3v3 match – 30 min
Quick passing combinations – 20 min
Core strength exercises
Day 12 (Decision-Making & Stamina)
Warm-up (10 min)
Shuttle runs (improve endurance) – 20 min
Game scenario training (play under pressure) – 20 min
Shooting practice
Day 13 (Final Match Prep & Review)
Warm-up (10 min)
Positional drills (shadow play & movement patterns) – 20 min
Watch match clips of top CAMs/CMs
Day 14 (Rest & Recovery)
Light jogging & stretching
Mental preparation for matches
Shadow Play Routine for CAM/CM (Small Space)
📍 Setup: Mark a small rectangle (5m x 3m) with cones or imaginary boundaries.
1. Scanning & First Touch Simulation (5 min)
Imagine receiving a pass from a defender.
Before “receiving,” turn your head left & right (scan the field).
Take a touch and turn in different directions.
Key focus: Train your habit of scanning before passing.
2. Quick Turns & Movement (5 min)
Move side to side like you're creating space for a pass.
Practice quick turns (inside foot, outside foot) after “receiving.”
Simulate checking in & out (pretend to check towards the ball, then turn into space).
3. Passing Patterns (10 min)
If you have a wall, practice one-touch & two-touch passing.
Without a wall:
o Pass to an imaginary teammate.
o Move into a new space after every pass.
o Pretend you’re switching play or playing a through ball.
4. Defensive Positioning & Pressing (5 min)
Move side to side in a defensive stance.
Imagine pressing an opponent & cutting passing lanes.
Quickly react & “step up” as if intercepting a pass.
5. Game Visualization (5 min)
Walk through different in-game scenarios in your position.
Example: "I receive from the CB, turn, and play a through ball."
Imagine yourself in a real match and how you would move.
