| SQUAD UP YOUR SKIING

During the winter period, you lay the foundation for a peak season. At SQUADT, we help you make the most of your rest and build-up period through professional screenings, personal coaching and/or group training.

| THE PROGRAMME

Prepare specifically for the pre-season in 6 weeks. We’ll work on strength, fitness, running capacity and football-specific performance, so that you’re ready to perform right from the very first training session.

You’ll train in small groups, but receive personalised guidance based on your test results and progress. A scientifically underpinned programme, featuring initial and final assessments, weekly monitoring and a clear progression plan leading up to the new season.

| WEEKLY

1× Indoor session

@SQUADT Waregem
Strength, power, landing mechanics, posterior chain, adductors, core and injury prevention.

1× Outdoor session on the pitch

@Jong Vijve artificial pitch
Acceleration, braking, changes of direction, repeated sprints, small-sided games and interval training.

1× Home workout (20–30 mins)

At home
Short preventative and supportive session: core, hamstrings, adductors, calves, hip control, ankle/foot and mobility.

Additional: personalised running tips

Individual
1 to 2 running sessions per week — tailored to your level, recovery and the requirements of that week’s outdoor session.


| FOR WHOM
This programme is designed for motivated footballers who want to take their game to the next level this summer. It’s equally suitable for players in the final stages of rehabilitation who want to gradually rebuild their fitness and return to match fitness step by step.

WEEKS 1–2

RECOVERY & PREPARATION

Low-intensity training, mobility and general fitness. We’ll gradually prepare your body for training again, step by step, and lay the foundations on which the rest of the programme will be built.

WEEKS 3–4

STRENGTH BUILD-UP

Further developing your physical foundation and progressively adding specific training stimuli. Strength, fitness and running capacity begin to improve.

WEEKS 5–6

FOOTBALL-SPECIFIC

Repeated sprints, changes of direction and football-specific drills in the run-up to pre-season. Preparing for the start of pre-season training.



Off-season plan

Off-season plan

€ 220

Period

6 weeks

start 3 June – end 11 July

INCLUDED

12 GUIDED SESSIONS

Indoors · outdoors

Tailored to your needs

Running schedule

Weekly

Home exercise programme

Testing

Start and end of performance testing

**Frequently Asked** Questions

Answers to frequently asked questions.

No problem. You’ll be given a revised schedule for the week(s) you’ll be missing, so you won’t fall behind with your training.

The programme deliberately starts with a low level of exertion and builds up gradually. Players in the final stages of rehabilitation are welcome; we’ll tailor the first few weeks to your situation. Not sure? We’d be happy to discuss it with you.

From provincial to national level, U17 to senior level. Based on the initial assessments, we can tailor the programme to each individual.

No problem. The content will be sent to you and you can catch up on it through your home workout or an extra run, in consultation with your coach. We’ll look at the options together and make sure you stay on track.