The Professional training system for aspiring footballers
The 7-Day Football Fit & Sharp Kickstart
Get FITTER, SHARPER & more CONFIDENT for 5-a-side in just 7 days, with short, simple sessions that boost your fitness AND football ability… even with a busy dad-life schedule.
This Is Built for Busy 5-A-Side Lads & Dads
Does this sound like you? 🤔Â
You play 5-a-side.
Life’s busy. Staying fit keeps slipping.
You want more energy, sharper movement, and to stop getting gassed early.
But you don’t have time for long workouts or living in the gym.
That’s why I built the 5-A-Side Fit & Sharp Kickstart.
Short, football-specific sessions that improve fitness, mobility, and sharpness, all built around work, dad-life, and real schedules.
No extremes. No wasted time.
Just a simple plan that helps you play better and feel confident on the pitch.
What's Included?
This isn’t a generic football plan. It’s built for busy lads & dads who want to get fitter and sharper without sacrificing their week. Short, effective sessions that boost fitness and football ability and actually stick.
Coaching Videos
- Short 5–10 min lessons
- Easy to follow
- Football-specific focus
Daily Tasks
- Fitness + technical drills
- Short, simple sessions
- Designed for busy schedules
Mobility Work
- Loosen tight hips & hamstrings
- Improve movement quality
- Reduce stiffness before games
Conditioning
- Football-style endurance
- Faster, sharper movement
- Better match stamina
Strength Work
- Knee, hamstring, ankle support
- Simple strength exercises
- Injury-prevention focus
Ball Mastery
- Touch & turning drills
- Fast-feet techniques
- Improve control under pressure
Group Support
- WhatsApp accountability
- Daily motivation
- Coach + community check-ins
Warm-Up Prep
- Game-ready activation
- Reduce injury risk
- Improve first-touch sharpness
Simple Nutrition
- Easy football-friendly tips
- No strict diets
- Boost energy & recovery
Your 7-Day Fit & Sharp Plan
Each day targets a key part of your game so you feel quicker, looser, stronger, and more football-ready by the end of the week.
Day 1: Mobility Reset + Ball Mastery
Loosen tight hips and hamstrings, then sharpen your touch with simple ball-control drills.
Day 2: Football Conditioning + Fast Feet
Boost match stamina and improve quick footwork to react faster in tight spaces.
Day 3: Injury-Proof Strength + Agility
Build stronger knees, hamstrings, and ankles while improving smooth, agile movement.
Day 4: Energy Booster + First Touch Work
Increase explosiveness and practice simple finishing movements to feel sharper near goal.
Day 5: Speed & Sharpness + 1v1 Movement
Work on acceleration, quick reactions, and effective 1v1 movement on and off the ball.
Day 6: Game-Day Routine + First Touch & Passing Routine
Prime your body for match night and refine your first touch so you start every play with control.
Day 7: “Fit & Sharp” Test + Game Readiness Review
Measure your progress, assess improvements, and lock in habits that keep you game-ready.
Here's What My Clients Have To Say
Busy lads & dads who finally found a plan they could stick to, and saw real results.
Great football coaching. The sessions are very informative, addressing individual weakneses. Fair amount of cardio/conditioning. Francis is always very very flexible, understanding and helpful. 100% recommended if you want to improve your football skills regardless of your level.
Coach Francis is excellent. Really helpful in putting a plan in place to improve your game in a realistic and thoughtful way. Hearing other people comment that you’ve improved says it all!
My son has been training with Coach Francis for about 3 months now and is really happy he's seeing a noticeable jump in his skill level (I am as well). On top of that, Francis is a lovely guy to deal with, patient and supportive, and my son really enjoys working with him. Highly recommend.
Its been a great experience to work with CM Performance UK and Coach Francis. He's a very experienced trainer and the sessions are a great balance between agility as well as fun stuff like tricks and shots. Francis is very patient and a pleasure to train with. Would highly recommend!
Meet Your Coach
I’ve spent years studying Sport & Exercise Science and working as a personal trainer and strength & conditioning coach, and I use that experience to help everyday lads and dads play their best football without getting gassed or injured.
I started out coaching youth players from as young as six, but along the way I realised something important, the adults needed help too.
The lads who love 5-a-side, who want to feel fit, sharp and confident again, who want to perform on match night while still keeping up with work, family and everything else.
Most of the men I met were dealing with the same things:
- constant tightness
- niggles
- dropping fitness levels
- low energy from busy schedules
- gradual loss of sharpness
- speed and confidence on the ball
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That’s why I created the 5AS Athlete Method, a simple, time-efficient system built specifically for busy men who want to feel athletic again without sacrificing their week.
My background in speed, agility, strength training and football development lets me coach in a way that’s football-specific, dad-life friendly, injury-preventative, performance driven and actually sustainable.
Today, I help lads and dads across London and beyond get fitter, sharper and more confident on the pitch, while still enjoying the game, the banter and even the post-match pint.
Join the 7-Day Challenge & Get game-ready
Sign up below to receive your daily sessions, coaching guidance, and the link to join the lads in the WhatsApp group.
Here's what you might be thinking
What if I'm too busy?
This challenge is designed for real life. The sessions are short, simple, and easy to fit around work, family, and everything else. You don’t need more time, just a plan that works with your schedule.
What if I can’t commit fully?
You don’t need to be perfect. As long as you show up and stay consistent, you’ll see progress. The plan is flexible and adapts to whatever you’ve got going on.
Do I need to already be fit?
No. Whether you’re unfit, average, or already playing weekly, the sessions work for every level. You’ll improve at your own pace.
What if I haven’t played in a while?
This is actually ideal. The plan helps you rebuild fitness, loosen tight areas, and get sharp again without overdoing it.