Football · Full Back
CURVA Coach understands exactly what Full Back demands physically. Your programme is built around those demands — not a generic template.
Get my CoachThe four physical qualities that define performance at this position — and why they matter.
Modern full backs cover enormous distances, combining defensive duties with attacking runs up the channel. The programme develops both the sprint speed and the aerobic capacity to sustain high-intensity output across 90 minutes.
Getting caught in behind is the full back's biggest vulnerability. Recovery sprint work and acceleration training are built into the programme to develop the pace needed to track wingers and get back into defensive shape.
Crossing, sprinting and defensive challenges all require significant lower body power. The programme builds this through compound strength work alongside the speed and conditioning that define the modern attacking full back.
Full backs regularly face physical wingers in one-on-one situations. The programme builds the upper and lower body strength needed to hold position, win duels and stay competitive in these individual battles across the full match.
A Full Back doesn't need the same programme as a Winger. CURVA Coach builds around the specific demands of your position — then layers in your schedule, your body and any niggles you're carrying.
Every two weeks, your coach reviews your progress and updates your programme. It adapts across pre-season, in-season and recovery so you're always doing the right work at the right time.
And if you have questions — about movement, nutrition, an injury niggle — your coach is available 24/7 in the app.
Use our free Football strength standards calculator to see where you stand.
Check your Full Back standards