1. Continuous Training
Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week.
Benefits
Develops cardio-respiratory endurance
Develops aerobic capacity
Straight forward to plan
Progressive overload achieved by exercising more often, by exercising faster, or by training longer. ( Duration, Frequency and Intensity)

2. Fartlek Training
Continuous running or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming.
Benefits
Develops both aerobic and anaerobic fitness through continuous running and short speed endurance sprints
Can be varied to suit your own requirements.
Progressive overload achieved by exercising more often, by exercising faster, or by exercising longer.

3. Circuit Training Includes Fixed circuit of set tasks
Multi station circuit. Stations include specific or general exercises (e.g.. bench jumps, sit-ups, press-ups)
Planned circuit focussing on specific fitness development
Benefits
Develops both general and specific fitness
Progressive overload can be achieved by decreasing rest intervals or by increasing repetitions of exercises.

4. Circuit Training
When designing a circuit program you must take into account:
The number of exercises per muscle group depends on the training effect required.
The desired volume of work to be completed during a training session.
The desired intensity of effort.
The structure of the program.

5. Football Circuit 1) SHUTTLE RUNS (FORWARDS, THEN BACKWARDS)
2) SKIPPING
3) SIDE STEPS
4) SPRY (GROIN STRETCH) Plyometric
5) SHUTTLE RUNS
6) BOUNCE, HEAD Plyometric
7) SHADOW HALF VOLLEY
8) IN & OUTS (FORWARDS, THEN BACKWARDS)
9) BALL JUMPS Plyometric
10) UNION JACK

6. Muscular Endurance Weight Training
Low weights, High repetitions.
Benefits
Develops both general and specific muscles
Develops muscular endurance.
Progressive overload can be achieved through increasing the weight or the number of repetitions.

7. Strength Weight Training
Isotonic exercises in which you move the weight through the range of movement required. Useful for developing dynamic strength.
Isometric in which you hold and resist against weight. Useful for developing static strength.
Benefits
Develops both general and specific muscles
2. Progressive overload can be achieved through increasing the weight or the number of repetitions.

8. Interval Fitness Training
Includes exercises that allow a work/rest interval to be worked out easily. Interval fitness training is useful because it allows you to work hard ( at high intensity) followed by periods of rest. This helps you work for a long time without getting to tired.
Benefits
Enables high intensity work to be undertaken with limited fatigue occurring
Develops both aerobic and anaerobic activity.

9. Plyometric Training
Plyometrics is a form of exercise which links strength with speed of movement.
There are two phases of muscle contraction during the running or jumping motion. Muscles go through a stretch (eccentric) phase and a contraction (concentric) phase.
Very simply, plyometric exercises train your muscles to store more elastic energy during the eccentric (lowering/stretching) phase. This is achieved by the rapid and intense jumps done in a typical plyometrics workout.

10. Training to Improve Flexibility
Exercises to maintain and improve flexibility are usually either static or dynamic.
To improve static flexibility you would hold a stretch for at least 20 seconds.
To improve dynamic flexibility you would use ballistic stretching (stretching on the move) exercises