A personal football training plan, built from your intake
No two players are the same — yet most players train with the same recycled list of drills. A personal football training plan starts from who you are as a player: your position, your level, your goal, your available days and your injury history.
FootIQ builds that plan in minutes. Here's exactly how it works, what periodisation means for you, and why a plan that responds to your feedback beats any static schedule.
Your first training week is ready within minutes — free, no payment details needed.
What the intake captures
Seven short steps: position and level, your main goal (faster, fitter, better on the ball), the days you can train and minutes per session, plus your equipment — a ball, cones, a wall, a goal or gym access.
You then rate yourself on seven skills, from stamina and speed to ball control and finishing, and complete an injury check. Your two weakest skills become your development points: every training week includes booster drills targeting exactly those.
Periodisation: build, load, rest, retest
A good plan works in four-week blocks. Week one lays the foundation, week two deepens technique, week three brings tempo and match intensity, and week four is the retest week where you measure what changed.
Within the week, the plan protects your match day — no heavy session the day before. Multiple club trainings? An individual session becomes recovery work so your total weekly load stays healthy.
A plan that adapts to how it actually went
After each training you answer a few questions: did you finish it, how hard did it feel, how was your energy, any pain? Those answers steer your next session. Too heavy means less volume; too easy means a step up.
If you report pain, the plan switches to a safe recovery variant without sprinting or jumping — and the advice is always the same: see a doctor or physiotherapist if pain persists. The plan manages load; it never makes medical claims.
Your first training week is ready within minutes — free, no payment details needed.
Retests: making progress visible
Every four weeks you re-measure the same items as at the start — sprint, agility, technique under time pressure, fitness — and log the scores. The plan compares them with your previous results and shifts your focus accordingly.
That keeps your plan honest: improve faster than expected somewhere and attention moves to the next weak point; stagnate and that area gets more room in your week.
Frequently asked questions
How fast do I get my plan?
Immediately after the seven-step intake. Your first full training week is ready, including warm-ups, drills with sets and reps, and cooldowns.
Can I change my plan later?
Yes. Redo the intake whenever your situation changes — and the plan also adjusts itself continuously based on your session feedback and retests.
Does it work alongside team training?
Yes, that's exactly what it's designed for. Enter your club sessions and match day, and your individual work is planned around them.
Is it suitable for my level?
The plan scales from beginner to high amateur level. Volume, resistance and intensity match your level and progress with you.
Ready to train with purpose instead of guessing?