The Performance Eight, Centre back training, week 1

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Week 1 – Performance Eights CB Training

Week 1 of the Performance Eights Centre-Back (CB) Programme lays the foundation for developing confident, dominant, and modern defenders. This week focuses on building physical presence, technical quality, and composure in possession — key traits required of today’s centre-backs.

A major component of Week 1 is integrated strength training. Players begin structured gym and bodyweight sessions designed to improve lower-body power, core stability, and upper-body strength. Emphasis is placed on acceleration, deceleration, aerial dominance, and physical duels — ensuring centre-backs can win battles consistently while reducing injury risk.

On the pitch, sessions centre around playing out from the back with confidence. Players work on:

• Receiving under pressure with the correct body shape

• Scanning before receiving

• Breaking lines with progressive passes

• Switching play accurately

• Driving into midfield when space opens