THE 7 DAY PRO

BLUEPRINT

THIS 7 DAY PROGRAM IS QUICK AND

EASY, BUT IT’S HELPED OVER 10,000
PLAYERS LEVEL UP THEIR GAME.

@thefutbolguru
1
 The 7 Day Pro Blueprint @thefutbolguru

About
5
Table of Contents

Outline
7
Why Use This Guide?
8
Monday
9
Tuesday
12
Wednesday
16
Thursday
17

2
 The 7 Day Pro Blueprint @thefutbolguru
Table of Contents

Friday
18
Saturday
19
Sunday
20
Recap
21
Why train?
22

3
 The 7 Day Pro Blueprint @thefutbolguru

I want to make my own program

28
Table of Contents

How to plan
30
Couple of rules
31
Recap
34
What you get
35
Testimonials
40
Where can I get my program?
41

4
 ABOUT
THEFUTBOLGURU
@thefutbolguru is here to help 1 million
young players become strong, skilled,
and confident on their journey to being
the best they can be in football.
Our page is run by real footballers who
just want to share what we’ve learned
and help players like you.
We stay anonymous because it’s not
about us it’s about helping you grow.
We started this page in 2020 because we
kept seeing bad advice from so-called
“experts” online.
A lot of them didn’t even play football at a
high level, so they didn’t really know what
it takes to make it.
For the past four years, we’ve posted
every day, sharing simple, useful tips that
players can use to improve their game.
Thanks to your support, our page has
grown a lot, with over 200,000 followers
on social media!

5
This is what our page looked liked when
we started...

6
 OUTLINE
Plan has been written assuming no
team sessions.
I would not advise doing individual
sessions on top of team sessions in
season.
Replace individual days with team
days.
Timings for drills are a rough guide
and aimed to manage loading
throughout the week.
If you need more rest then allocated,
take it.

7
 WHY USE THIS
GUIDE?
If you're not sure what to do in your
training or don’t have a team to train with
right now, this program is made for you.
It gives you clear, step-by-step sessions
so you know exactly what to work on.
Follow it, and you'll see big
improvements in your skills and
confidence on the field.
You can also repeat this as many times
as you like after you finish the 7 days.

8
 MONDAY
Exercise Notes Time (Mins)

Youtube Search “FIFA 11 Warm

Warm Up 10
Up” if unsure of what to do

Wall Juggling Focus on 1 & 2 touch only 10

Get blood moving and aid

Light Jog 5
recovery.

Practice 1 touch and 2 touch

variations with different parts of
Wall Passing 10
the foot. E.g. inside, outside and
sole

Stretch each muscle group in your

Cool Down 5
legs and low back

Total Time 40

First session of the week should always be light after a

Notes:
game or big running session on the weekend.

9
 NOTE TUESDAY

Sprints:
Walk back between reps of sprints.
Each effort should be 90-100%.
Take extra time if you need to get your
breath back.

10
 NOTE TUESDAY
T Drill:
Place 1 cone as a starting point, step out
10 paces forward and place another cone
down.
The step out 10 more paces 1 going left
and then another going right.
It should look like a T. Drill involves
sprinting to middle cone then making a
sharp turn left or right.
When you reach the end of the T stop
and walk to the starting point.
Diagram below should help.

10m

10m
walk back

11
 TUESDAY
Exercise Notes Time (Mins)

Youtube Search “FIFA 11 Warm

Warm Up 10
Up” if unsure of what to do

Sprints 3x20m, 2x30m, 1x40m 10

Juggling Weak foot only. 10

2x10 each side. Explanation on

T-Drill 15
page 10.

Against the wall. Move further

Long Balls/Crossing back to kick. If you can’t do this 10
just do more short passing.

Stretch each muscle group in your

Cool Down 5
legs and low back

Total Time 60

Session goal is to get sprint metres into the leg so

you are able to play 90 minutes.

Notes: Sprinting is the best exercise for preventing

hamstring injuries and for getting faster. High
speed running is so important for the modern
game.

12
 NOTE WEDNESDAY
EXAMPLE SHOOTING DRILL:

13
NOTE WEDNESDAY
Explanation:
Start at Point A.
Dribble with speed towards Point B.
At Point B, do a skill move around the
cone, moving inside or outside.
After rounding the cone, proceed to
shoot at a goal.
Recommend to have a few balls to
complete exercise.

14
BOX TO BOX RUNS

finish - 1 rep complete

start

15
 WEDNESDAY
Exercise Notes Time (Mins)

Youtube Search “FIFA 11 Warm

Warm Up 10
Up” if unsure of what to do

Box To Box Runs 2x8. Diagram on page 14 10

Set out 8 cones in a straight line

Straight Line Cone
and move through and no cones 10
Slalom
don’t make you robotic.

Drill on previous two pages.

Shooting Explanation and diagram on page 15
12+13.

Wall Passing Weak foot only. 10

Stretch each muscle group in your

Cool Down 5
legs and low back

Total Time 60

16
 THURSDAY
Rest day:
Ensure you get 8 hours sleep.
Also eating real food. Chicken, Salmon
and Steak. Lots of vegetables and fruit.
2-3 Litres of Water
If you do this, you don’t need the stuff
below.
Recovery ideas:
Ice bath
Sauna
Stretching
Foam rolling
Massage
Walk

17
 FRIDAY
Exercise Notes Time (Mins)

Youtube Search “FIFA 11 Warm

Warm Up 10
Up” if unsure of what to do

Complete a skill which is used in

your position. E.g. A fullback
Position Specific Drill 10
practising crossing. Page
20+21+22 has some examples.

Try this pattern; left foot, right

foot, right thigh, left thigh, head
Juggling 10
and back to left foot. Repeat and
see how many reps you can get

Stretch each muscle group in your

Cool Down 5
legs and low back

Total Time 35

Light session today preparing for running session

Notes
tomorrow.

18
 SATURDAY
Exercise Notes Time (Mins)

Youtube Search “FIFA 11 Warm

Warm Up 10
Up” if unsure of what to do

2 Sets of 5 Reps
20 seconds stride --> 40 seconds
Fartlek Running 15
slow Jog
Rest for 2 mins and then repeat.

6x1 min runs:

30 seconds rest in between reps.
Pick a speed you can hold for
6x1 min runs 10
each set.
Rest for 2 minutes after
completing.

Work on a weakness
Different for everyone. If you
in your game while 15
don’t know ask someone.
tired

Stretch each muscle group in your

Cool Down 5
legs and low back

Total Time 55

19
 SUNDAY
Rest day
Switch off from football.
Please reuse this program and make it
progressively harder.
Be consistent and this is how you
improve.

20
 RECAP
This program is made to help you know what
to do and how much to do.
The sessions are short, focused, and intense.
You don’t need to train for hours to see
results, but you do need to train often and stick
to a plan.
If you’re extra motivated, you can add another
day, but don’t overdo it the running is
supposed to be hard!
If it feels too easy, you’re probably really fit, so
try adding more reps or cutting the rest time.

21
 WHY TRAIN?
Improving in football is just like school,
effort = progress.
If you study more, your grades improve.
In football, the more time you spend
playing and practicing, the better you
become.
It's about consistency and building your
skills day by day.
But how much time should you train each
day to see improvement?
Any amount of time will help.
The key is that the more focused practice
you put in, the bigger the impact on your
abilities.
Even short sessions can add up over
time.
If you're struggling to commit to extra
training, here's a simple tip: start small.
Just do 5 minutes today.

22
 WHY TRAIN?
Kick the ball around, work on a specific
drill, or even juggle for a bit.
Then stop and leave it for the day.
That small start will make a difference,
and soon, you'll want to do more.
Progress is about showing up even for a
few minutes.

23
 WHY TRAIN?
If all you do is 5 minutes a day, that adds
up to 35 minutes of extra work over a
week.
That’s 35 minutes more than doing
nothing, and you will improve from that.
It’s a great starting point.
However, keep this in mind: you're
competing against someone who loves
football and is completely obsessed with
the game.
They might be putting in 2 hours of extra
practice every single day.
Over a week, that’s 14 hours, 13.5 hours
more than you.
Now, that doesn’t mean you have to
match their level of obsession.
Everyone has different ambitions, and
that's totally okay.

24
 WHY TRAIN?
But if you dream of reaching the top, you
need to understand what you're up
against and decide how much time and
energy you're willing to commit to close
that gap.
Start small, but keep growing.
Every extra minute counts toward your
improvement.

25
 WHY TRAIN?
That’s the truth: you can improve with
just a small amount of extra effort.
Even 5 minutes a day adds up and
makes a difference.
But here’s the thing, if you truly love
football, committing to 30-45 minutes of
practice daily should feel natural, not like
a chore.
When you’re passionate about
something, you don’t count the minutes;
you get lost in it.
Football becomes a joy, not just a task.
If even 5 minutes feels like an effort, it
might be time to ask yourself:
Is football really your calling?

26
 WHY TRAIN?
That’s not a bad thing, everyone has
their own path.
But those who truly excel in this game
are the ones who can’t wait to lace up
their boots and put in the work because
they love every second of it.
Love fuels effort.
Effort fuels improvement.
Simple as that.

27
 I WANT TO MAKE
MY OWN PROGRAM
This 7-Day Pro Blueprint is an excellent
starting point, especially for players
without team training commitments.
It gives you a solid structure to follow
and helps you stay consistent.
However, most players will have team
sessions to balance alongside their
personal training.
This is where the real challenge comes
in, managing your training load.
Overtraining can lead to burnout or
injury, while undertraining means missed
opportunities for improvement.
That’s why it’s absolutely crucial to plan
your week in advance.

28
 I WANT TO MAKE
MY OWN PROGRAM
Understand your team schedule, and fit
your personal sessions around it without
overloading your body.
Focus on quality over quantity and
ensure your personal training
complements what you’re working on
with your team.
Balancing is key:
Prioritize recovery when needed.
Adapt based on your energy levels.
Stay disciplined with your schedule.
When you master this balance, you’ll see
consistent improvement without risking
setbacks.
Plan smart, train smarter!

29
HOW TO PLAN

30
 COUPLE OF RULES
You will notice there is a + next to each
day in the schedule.
This represents the days following a
match.
For instance:
A Monday session is labeled as +2,
meaning it’s two days after a Saturday
game.
Understanding this system helps you
plan and decide what type of training is
best for each day.
A +1 day (the day after a match) should
always be a rest day. After a game, your
body is sore and tired, so taking the day
off allows proper recovery and prevents
overtraining.
A +2 day (two days post-match) should
be a light session, as your body typically
needs 24-48 hours to fully recover from
the physical demands of a game.

31
 COUPLE OF RULES
A +3 and +4 are your intense days.
These are the sessions where you push
yourself, focus on extra running, high-
intensity drills, or additional work to
improve specific areas.
You can afford to go harder on these
days because you still have 3-4 days
until your next game.
This provides plenty of time to recover
while making meaningful progress in
your fitness and skills.
A +5 and +6 are lighter days.
These sessions should be short and
sharp, focused on maintaining intensity
without overloading.
Avoid anything too demanding to ensure
you’re fresh and ready for match day.

32
COUPLE OF RULES
Use the image on the “HOW TO PLAN”
page (page 30) as a guide for structuring
your week based on these principles.
This will help you balance recovery and
performance effectively.

33
 RECAP
If you are looking for a training program
designed specifically for you, we can help.
We offer a 30 Day Personalised Training
Program

34
WHAT YOU GET:
Customized Weekly Schedule: Avoid
overtraining while maximizing your
performance.

35
WHAT YOU GET:
Individual Sessions: Training designed
specifically around your team schedule.

36
 WHAT YOU GET:
Position-Specific Drills: Master the skills that
matter most for your role on the field.

37
 WHAT YOU GET:
Extra Recovery Routines: Help you recover
quicker in between training sessions.

38
 WHAT YOU GET:
Mental Training Routines: Train your mind to
be more confident and perform better in
games.

39
TESTIMONIALS

40
WHERE CAN I GET
MY PROGRAM?
Click Below:
https://stan.store/thefutbolguru/p/30-day-
personalised-training-program

41