What to do before a trial in preparation?

How often do I do fascia and when?

Weekly Training ScheduleMonday: Endurance and Technical SkillsWarm-up (20 minutes): Light jogging, dynamic stretches, and ball work.Endurance Training (45 minutes):Long-distance running or intervals (e.g., 4x800m runs with 3 minutes rest).Sprints (10x100m with 1-minute rest).Technical Skills (45 minutes):Dribbling drills: cone weave, figure-eight dribbling.Passing drills: short and long passes, wall passes.Cool-down (20 minutes): Light jogging, static stretches.Tuesday: Strength and PowerWarm-up (20 minutes): Light jogging, dynamic stretches.Strength Training (60 minutes):Lower body: squats, lunges, deadlifts.Upper body: bench press, pull-ups, shoulder press.Core: planks, Russian twists, leg raises.Power Training (30 minutes):Plyometrics: box jumps, lateral bounds, single-leg hops.Cool-down (20 minutes): Light jogging, static stretches.Wednesday: Tactical and Small-Sided GamesWarm-up (20 minutes): Light jogging, ball work.Tactical Drills (60 minutes):Positional play: work on positioning and movement for different scenarios.Team drills: build-up play, pressing exercises.Small-Sided Games (45 minutes):5v5 or 7v7 games focusing on specific tactical objectives.Cool-down (20 minutes): Light jogging, static stretches.Thursday: Speed and AgilityWarm-up (20 minutes): Light jogging, dynamic stretches.Speed Training (45 minutes):Sprint drills: 5x50m sprints, 5x30m sprints with varying starts.Speed ladder drills: quick feet, lateral movement.Agility Training (45 minutes):Cone drills: T-drill, zigzag runs, shuttle runs.Reaction drills: partner or coach giving random signals for changes of direction.Cool-down (20 minutes): Light jogging, static stretches.Friday: Ball Mastery and ShootingWarm-up (20 minutes): Light jogging, ball juggling.Ball Mastery (45 minutes):First touch drills: controlling balls from different heights and speeds.Dribbling and turning: tight space dribbling, quick changes of direction.Shooting Drills (45 minutes):Finishing from crosses, 1v1 situations with a goalkeeper.Shooting from various distances and angles.Cool-down (20 minutes): Light jogging, static stretches.Saturday: Match Day Preparation or Competitive MatchIf Playing a Match:Pre-match routine: light jog, dynamic stretches, ball work.Post-match recovery: light jogging, stretching, hydration, and nutrition.If No Match:Simulated match play (90 minutes): full match intensity, focusing on tactics and teamwork.Cool-down (20 minutes): light jogging, static stretches.Sunday: Recovery and Mental TrainingRecovery (60 minutes):Light activity: walking, swimming, or yoga.Foam rolling, massage, and stretching.Mental Training (30 minutes):Visualization exercises, mindfulness, and goal setting.Review match footage, analyze performance, and plan improvements.Additional ConsiderationsNutrition: Follow a diet rich in lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Hydrate adequately throughout the day.Sleep: Aim for 7-9 hours of quality sleep each night.Mental Toughness: Regularly engage in mental conditioning exercises, such as visualization, meditation, and positive self-talk.Consistency: Stick to the program diligently, making adjustments based on progress and feedback from coaches or trainers.This training program should help you develop the physical, technical, and mental attributes necessary for professional-level football. Adjustments might be necessary based on individual needs, progress, and specific positional requirements.

Please I want a free program for a winger

How to prepare for a football tests and what are the things a coach likes in a player?