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Speed work - Look at the plyometric circuit to developing explosive power, aim to do this circuit no more than once a week, and certainly not on days before a match, as this type of circuit takes a few days to recover from. Shuttle sprints, most sprints last for between 6 and 15 meters in a match, so look at this distance for your training. Work your sprints in the following form, standing start, lying flat on your stomach start, running start, sprint forward with run back and then repeat all with a ball. Aim to have a minimum of 3 markers to turn around, not necessarily in a straight line.  Normal sit ups, keep your chin off your chest. Alternate elbows to knees - count reps on one side only. Alternate hand to foot - count reps one side. Along with this session you can do straightforward cardiovascular training in the form of running, rowing and stepper's. Aim to build up to doing sessions that last a minimum of 45 minutes either 2-3 times a week. You can also do your weight training after your C.V. workouts, in order to give your body a chance to rest and recover for key matches.

Ladder Drills - Used to gain speed in footwork, lay out a rope ladder, or chalk out an area with approximately 15 inch squares. Combining ladders so that you go both forward and side ward's, will give you rapid results. The numbers indicate the order to run in. Single leg run; aim to run on the ball of your foot, without catching the rope or chalk lines. = Left foot = Right foot Double leg run; aim to run at speed through the rope ladder, pumping with your arms. = Left foot = Right foot Double side step, run through the ladder in a sideways direction, with either double or single leg. = Left foot = Right Foot Ickey Shuffle, As with the double run, but this time every third step comes outside the rope. = Left foot = Right foot Cross over's, Side step through the rope, taking your leading leg both in front and then behind the trailing leg. = Left foot = Right foot By performing these drills in both directions, you will soon realize that you are better on one side than the other. Aim to work on your weaker side for greater improvements in your game.

Its simple, whatever the referee says, it goes. Avoid getting yellow cards or getting sent off by learning to rise above poor decisions. If you get fouled, pick yourself up and get on with the game, lashing out at your opponent can end with your team playing with ten men, and you not being popular with your team-mates. I'm personally not good at team sports, as I don't like to lose because of a weak link within the team. What I'm now learning to do, is to find that weak link and rectify it. If it means dropping a team member because there is a stronger player, then accept the coach's / managers choice and simply ask what you need to do to get your place back. Too many players once dropped have a completely negative attitude, look upon it as a challenge to prove your coach wrong. Train wiser and smarter than before, show commitment to your team, and even if you don't make the first team, at least you can respect yourself for trying and giving 100 percent