F.H.K.M Movement — 6-Week Solo Touch Fitness Programme

Train by yourself. Build your engine. Improve your movement. Be ready for touch.

The F.H.K.M Movement 6-Week Solo Touch Fitness Programme is built for touch players who want structured training they can complete on their own.

No team training required. No training partner required. No coach required.

All you need is a ball, a few cones or markers, a timer and some open space.

WHAT YOU GET

6 weeks of structured training 3 sessions per week — 18 sessions in total.

Speed & acceleration Develop your first steps and short-distance speed for touch.

Conditioning Build the ability to work, recover and repeat efforts.

Solo touch-specific training Practise drive and rollball movements, retreat and reload, support movement, transitions and match-speed footwork.

Warm-up & cool-down routines Easy-to-follow routines you can use throughout the programme.

Exercise diagrams Visual setups make the sessions easier to follow when training alone.

Fitness testing Test yourself before and after the six weeks and track your progress.

RPE tracking Learn how to rate the difficulty of your sessions and monitor your training.

WHO IS IT FOR?

Touch players who want extra training outside team sessions, players preparing for trials or tournaments, athletes without regular access to a coach, and anyone wanting a structured way to improve their touch fitness.

WHAT YOU NEED

Touch ball • 4–6 cones/markers • phone/timer • running shoes or boots • approximately 20–30m of safe training space.

$24.99 NZD

Instant digital PDF.

Purchase it. Download it. Start training.

F.H.K.M MOVEMENT

Faster • Fitter • Stronger • Together

Movement Creates Opportunity.