6-Week Progressive Strength Training and Mobility Plan for Senior Walking Football (Soccer) Players from an FA and Strength Coach

Welcome to your training plan!

Objective: Enhance strength, mobility, and injury prevention to improve performance and enjoyment in walking football while considering the needs and limitations of senior players.

Ready to Stay Strong, Mobile, and Injury-Free on the Walking Football Pitch?

Walking football is more than just a game – it’s a way to stay active, social, and competitive while enjoying the sport we love.

But let’s be honest: as we get older, our bodies don’t always move like they used to. For women over 40 and men over 50, the key to staying sharp, avoiding injuries, and playing your best is simple: strength and mobility.

This 6-week plan is designed to help you build the strength, flexibility, and balance you need to keep playing with confidence. We’re talking about:

• Strength to stay stable when making quick turns or sudden stops.
• Mobility to keep joints moving freely, helping you reach for that ball or take a wide step without a twinge or a strain.
• Core stability to improve balance, reduce aches, and protect against falls.

We’ve carefully balanced the workouts each week: two strength training sessions to build power and stability, dedicated mobility work to keep your body moving fluidly, and rest days to help you recover and stay fresh for matches. We have made sure the plan is written around your weekly training sessions and match day at the weekend. You can move the plan around to suit your weekly football sessions.

This plan isn’t just about exercise – it’s about playing better, feeling better, and staying on the pitch longer.
Imagine stepping onto the pitch feeling stronger, more flexible, and confident that your body can handle whatever the game throws at you. No more worrying about dodgy knees, stiff hips, or pulled muscles. This plan is your secret weapon for better performance, fewer injuries, and a whole lot more fun.

So, whether you’re a seasoned player or new to walking football, this 6-week program will give you the edge to keep playing the beautiful game – and enjoying every minute of it.

Ready to give your game the boost it deserves? Let’s get started!

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Good luck with your training and Football matches!

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