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Striker · No Equipment

Striker Anywhere Session

A sharp bodyweight session for players who want to train leg drive, trunk control and take-off quality anywhere.

Position focusStriker
GoalNo Equipment
Duration30 min
EnvironmentOpen space
Session overview

4 phases · 9 prescribed exercise blocks · designed for a controlled no equipment focus.

Session structure

Follow each phase in order.

Exercise links open their full instructions in the ScoreDive Exercise Explorer.

  1. 1

    Phase 1 · 2 movements

    Warm-Up

    Move freely and prepare stable positions.

    1Glute Bridge March2 mintimedRest 30 sec2Dead Bug2 mintimedRest 30 sec
  2. 2

    Phase 2 · 3 movements

    Main Session

    Build crisp bodyweight force and conditioning.

    1Jump Squat4 sets5 repsRest 45 sec2Mountain ClimberComplete 3 rounds30 sectimedRest 30 sec3Push-Up To Side Plank3 sets6 / sideRest 45 sec
  3. 3

    Phase 3 · 2 movements

    Accessory

    Support adductor control and hip extension.

    1Side Plank Hip Adduction3 sets6 / sideRest 45 sec2Low Glute Bridge On Floor3 sets10 repsRest 45 sec
  4. 4

    Phase 4 · 2 movements

    Cool Down

    Finish with quiet lower-body mobility.

    1Assisted Lying Glutes Stretch90 sec / sidetimedRest As needed2Assisted Lying Calves Stretch90 sec / sidetimedRest As needed

Equipment needed

Based on this plan

assistedbody weight

Plan notes

Use good judgement

  • • Keep the work sharp, then recover before your next football session.
  • • Maintain a comfortable range and reset any repetition that loses shape.

Explore every exercise in this plan

Review the movements, prescriptions and coaching notes for this session.

Explore Plan Exercises