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7-Day Meal Plan for Footballers

This guide provides a 1-day workout plan for JNM Football that includes exercises, sets, reps, and weights. The workout consists of static biking, stretching, Bulgarian split squats, lunges, single leg RDLs, knee kicks, wall sits, hip thrusts, and hamstring slides. A sample diet is also provided including meals and snacks consisting of eggs, turkey sandwiches, protein shakes, bagels, and burritos. The football drills include dribbling with sprints through cones, box drills, sprinting and dragging, dribbling, quick feet shots, and driving and shooting drills. Warm up and cool down includes dynamic and static stretching. The document is copyright

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52 views6 pages

7-Day Meal Plan for Footballers

This guide provides a 1-day workout plan for JNM Football that includes exercises, sets, reps, and weights. The workout consists of static biking, stretching, Bulgarian split squats, lunges, single leg RDLs, knee kicks, wall sits, hip thrusts, and hamstring slides. A sample diet is also provided including meals and snacks consisting of eggs, turkey sandwiches, protein shakes, bagels, and burritos. The football drills include dribbling with sprints through cones, box drills, sprinting and dragging, dribbling, quick feet shots, and driving and shooting drills. Warm up and cool down includes dynamic and static stretching. The document is copyright

Uploaded by

Bizaardo- the channel of everything
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

jnm plan

day 1
This guide was created, written and designed by JNM
Football.

All Rights Reserved. No part of this publication may be


reproduced, stored in a retrieval system, or transmitted,
in any form or by any means, electronic, mechanical,
photocopying, recording, or otherwise, without the prior
written permission of the author.

The presentation is intended for educational purposes only


and does not replace independent professional judgement.
workout

exercise REPS/SETS weight

Static bike 10-15 minutes Unlock with


Stretching full JNM plan

Unlock with
Bulgarian Split Squats 10 x 3 BOTH LEGS
full JNM plan

Side Lunges 10 x 3 BOTH LEGS Unlock with


Single Leg RDL 10 x 3 BOTH LEGS full JNM plan

Lunge With Knee Kick 8 x 3 BOTH LEGS Unlock with


Wall Sit 60s x 3
full JNM plan

Hip Thrust 8-12 x 3 Unlock with


Hamstring Slides 4-8 x 3 full JNM plan
diet

meal ingredients amount


Eggs
Egg whites Unlock with
Breakfast Omlette Ham
full JNM plan
Mushrooms
Pepper

Protein powder
Plant based milk Unlock with
Snack #1 Protein shake
Banana full JNM plan
Frozen berries

Turkey
Lettuce, tomato, Unlock with
Lunch Turkey sandwich Low fat mayo
full JNM plan
Dijon mustard
Wholegrain bread

Wholegrain bagel
Unlock with
Snack #2 Bagel Peanut butter
Bagel full JNM plan

5% fat mince meat


Wholegrain burrito
Unlock with
Dinner Burrito Wholegrain rice
Peppers full JNM plan
Salsa, cheese

Wholegrain bread
cakes Unlock with
Toast
Snack #3 Nutella full JNM plan
Peanut butter
football

usual warm-up - dynamic & static stretches


1

DRIBBLE WITH SPRINT box drill sprint to drag


1) set out cones WITH GAP AT THE END 1) dribble around cones 1) sprint on solid lines
2) dribble through the cones following numbers
AND THE SPRINT TO THE END 2) go both ways 2) drag roll on dotted lines
10 REPS 60 SECONDS X 3 10 reps

dribble quick feet shot 1) drive in and dribble through


1) dribble through the cones 1) quick feet through cones cones
2) inside, outside, inside, outside 2) dribble to either side and shoot 2) go around cone and shoot
5 reps each side
15 reps 5 reps each foot

usual cool down - dynamic & static stretches


4
NATHAN MILES

2020 JNM FOOTBALL

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