Stage 01Start
An intention becomes a cycle.
Goal, level and available time shape a general preparation cycle, with football as the foundation for footwork.
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- Stage 01StartperfDNA programs
An intention becomes a cycle.
Goal, level and available time shape a general preparation cycle, with football as the foundation for footwork.
- General preparation
- Football foundation
- Real rhythm
- Stage 02Essentials
Choose what matters.
Footwork, mobility, strength and acceleration combine without piling on useless volume.
- Footwork
- Useful strength
- Acceleration
- Stage 03Week
Build a rhythm that lasts.
Sessions find their place between load, recovery and real availability.
- Clear sessions
- Recovery
- Consistency
- Stage 04Adjust
Adapt without breaking the cycle.
A shorter session or a variation preserves the essential work and the week’s coherence.
- Variation
- Duration
- Continuity
- Stage 05Progress
Return stronger.
Each week reuses what you learned, reads the response and prepares the next progression.
- Repetition
- Measure
- Progress
Six starting points. One field.
Begin with the cycle that fits your moment. The plan then refines duration, equipment and progression.
7-day reset
Four approachable sessions to rebuild rhythm, mobility and confidence.
- weeks
- 1
- sessions / week
- 4
Athletic foundations
Build a strong base, trunk and movement quality before adding intensity.
- weeks
- 4
- sessions / week
- 3
Bodyweight strength
Develop useful strength through controlled tempos and stable positions.
- weeks
- 6
- sessions / week
- 3
Speed & footwork
Refine posture, acceleration, braking and reactions with full recovery.
- weeks
- 6
- sessions / week
- 3
Football off-season
A complete cycle for strength, acceleration, direction changes and running capacity.
- weeks
- 8
- sessions / week
- 4
In-season maintenance
Two micro-doses to maintain speed and strength without overloading match week.
- weeks
- 4
- sessions / week
- 2