Football Pro-Fitness Program

Elevate Your Child’s Fitness To Help Them Dribble like a Pro

What does upUgo offer that your child does not get from their football coaching program?

Don’t let your child just stop at kicking the ball with power, equip them with what it takes to fully participate in the sport and perform optimally.
At upUgo, we strongly believe that sports performance for young athletes rests on three pillars:
However, these three pillars vary based on the type of sport that your child is engaged in. While most clubs or academies teach the Technical and the Tactical aspect of the sport well, invariably the Physical aspect is either given lesser importance or is not taught in the most accurate manner.
This is the gap that upUgo’s Football Pro-Fitness Program aims to bridge so that your child can truly be the best version of themselves on the field.

What does your child get with upUgo’s Football Pro-Fitness Program?

The game of football warrants your child’s fitness levels to be substantially higher than most sports. Keeping this in mind, we have designed a program that helps your child meet those levels. Here is a quick overview of what your child will gain from our sessions:

Age group

Area of focus

Equipment used

Session duration

9 – 11 years
  • Agility
  • Speed
  • Coordination
  • Strength training
  • Agility ladder
  • Cones
  • Ball
  • Resistance bands
  • Medicine balls
60 – 70 minutes
  • Endurance run
  • Squats
  • Lunges
  • 50 mt sprints
  • Shoulder and neck exercises - Rows and core exercises with resistance bands
  • Abdomen work
12 – 14 years
  • Endurance
  • Strength training
  • Speed
  • Agility
  • Flexibility
  • Dumbbells
  • Kettlebells
  • Medicine balls
  • Resistance bands
  • Balls
60 - 70 minutes
  • Kettlebell squats
  • Walking lunges
  • 50 mt sprints
  • Push ups
  • Shoulder and neck exercises - Rows and core exercises with resistance bands
  • Glute work
  • Endurance run
15 years and above
  • Power
  • Explosive speed
  • Strength training
  • Balance/Coordination
  • Agility

Please note: This program requires a gym set up for ages 15 and above. In cases where an appropriate set up is not available, the program will be modified based on certain circumstances.

  • Barbells
  • Plyometric boxes
  • Medicine balls
  • Resistance bands
60 - 70 minutes
  • Barbell squats
  • Deadlifts
  • Box jumps
  • 50 mt sprints
  • Benchpress
  • Core exercises with resistance bands
  • Glute work
Disclaimer: This program structure, equipment and exercises are applicable only for offline sessions. In case your child is taking an online session of this program, we will alter the equipment and exercises depending on what is available with you.

Start your child’s fitness journey in 3 easy steps

Book a free
trial session

Let your child experience the Football Pro-Fitness session with our experts

Watch your child get fitter and perform better on the field

Benefits of upUgo’s Football Pro-Fitness Program for kids

Enable your child to become a smart footballer by making sharper decisions on the pitch, minimizing energy expenditure and maximizing results.
What our program helps withThe impact this will have on your child
1 Explosive Speed Training
Helps your child increase their sprinting speed, run faster and score the perfect header goal
2 Powerful Striking Techniques
Watch your child kick the ball with lightning speed, react faster and beat the goalkeeper
3 Movement Stability
Aids your kid in improving their instincts, gain better control of the ball and pass with accuracy
4 Spatial Awareness
Helps your child utilize the entire pitch to their advantage by sharpening their judgement
5 Periodic Assessments
See your child improve in a sustainable manner by identifying areas of improvement and tracking progress continuously
6 Injury Prevention
Reduces your kid’s susceptibility to injuries by engaging in a curated fitness regime that exercises their muscles under the supervision of our experts
7 Endurance
Enables your child to build stamina, overcome physical and mental fatigue and perform consistently
8 Court Coverage
Helps your child enhance their footwork, covering more areas of the field and successfully manoeuvring through opponents

Fitness training for a multi-faceted sport

While our fitness program is designed to impact your child’s overall performance, it also focuses on honing their specific batting, bowling and fielding skills. Here’s how they can benefit:

Enhance power and flexibility for batting

Witness your child connect the ball on time, hit it over a longer distance and score more runs

Amplify strength for bowling

Watch your child exhibit quicker arm rotation, generate more pace and pick more wickets

Develop quicker reflexes for fielding

Observe your child judge the ball better, improve receives and throws and never drop a catch

Unlock the secret behind your child becoming an ace footballer. Sign up for our Pro-Football Fitness Program

See why parents and kids love upUgo’s fitness sessions

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Make fitness an integral part of your child’s journey and help them advance their game of football

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free trial session

With our free trial, your child will experience first hand what the sessions are like. You will also get 1-1 time with the coach so you and your child can ask any questions you might have and learn more about the program, its benefits and the structure.
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