Position plans
Built for where you play
A keeper and a winger share a pitch, not a programme. Match Ready: Football uses six positions, drawn from research on what each one does in a game.
Six positions, one emphasis each
Pick a main position and up to two more. The order of demands is the same in amateur football as in the pro game: centre backs run least, midfielders and wide players most Kaldaras et al. 2024 Bradley et al. 2009. The emphasis holds; the volumes are yours.
Every outfield player gets hamstring, groin and calf work. Upper-body gym volume is about half a typical strength plan’s default, and the app never sets a body-weight target.
What each position gets
Goalkeeper
A separate programme: lower-body power from a set position, lateral bounds, upper-body and shoulder strength for diving and landing, trunk and reaction starts. No repeated-sprint running; elite keepers walk most of the match Di Salvo et al. 2008. Club keeper sessions count as the high-impact day.
Centre back
Maximal strength, jump and land for aerial duels, short accelerations and turns, and upper-body strength for holding position. Optional light neck holds, labelled coach’s method.
Full back and wing back
The highest repeated high-speed running of any position. Repeated sprint ability, top-speed exposure, the full Nordic dose and calf and ankle strength.
Central midfield
The most total distance Di Salvo et al. 2007. Aerobic fitness first, with the most interval work, plus repeated efforts, change of direction and trunk strength.
Winger
Like full backs: repeated sprints, top speed, the full hamstring dose and calf strength, plus curved runs and sharp changes of direction.
Striker
Acceleration and short sprints, jump and land, upper-body strength for holding the ball up, and change of direction.
Players under 16 get general training with goalkeeper basics, because positions change often and growth drives the differences. Positional emphasis comes in gradually from 16.
Read the guides
Frequently asked questions
Do wingers get more gym sessions than centre backs?
No. The number of sessions comes from your availability and level, not your position. Position changes what’s in each session.
I play full back and midfield. What do I get?
Your main position sets the emphasis. Your second adds its one key extra, for example a midfielder’s aerobic intervals or a wide player’s repeated sprints.
Are the targets based on Premier League numbers?
No. Pro numbers are shown as reference only. Amateur players run less than professionals, and there’s no reliable grassroots GPS data in England, so the app sets targets from your own tests.
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