06/09/2026
⚽ FOOTBALLERS SAFE SPACE
GRADE 12 SEPTEMBER EXAM HOME TRAINING PLAN
Purpose: Stay physically active, focused and disciplined during the September exam period — without overtraining.
🌅 MORNING SESSION
Time: ±15–20 minutes
Frequency: Every morning during September exams
1. 🔥 WARM-UP
2–3 minutes
- Light jogging on the spot
- Arm circles
- Leg swings
- Hip rotations
- Light dynamic movements
2. 🪢 SKIPPING ROPE
1 minute × 4 rounds
Choose either:
- Basic skipping movement
- High-knee skipping
Rest: Short recovery between rounds.
3. 💪 PUSH-UPS
10 reps × 4 sets
Focus:
Keep your elbows close to your body and maintain good form.
Rest: 30–60 seconds between sets.
4. 🧱 PLANK
50 seconds × 4 sets
Standard plank
- Keep your body straight.
- Keep your core tight.
- Lift your head slightly into a neutral position so you can breathe comfortably.
- Do not hold your breath.
Rest: 30–60 seconds between sets.
5. 🧘 WARM-DOWN
2–3 minutes
- Gentle stretching
- Hamstrings
- Quads
- Calves
- Hips
- Shoulders
Then go shower, eat breakfast and prepare for your studies.
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🎓 FOOTBALLERS SAFE SPACE MESSAGE
Grade 12 players, September is not only about football — it is about your future.
Your training does not stop because you are writing exams. We simply reduce the load and maintain your fitness.
Train for 15–20 minutes, then give your mind the same discipline you give your body.
TRAIN 🏃🏽♂️
STUDY 📚
RECOVER 😴
REPEAT 🔁
Your football career is important, but your education is part of your career too.
Footballers Safe Space — Building Better Footballers On and Off the Field.
