Simple to use 7 weeks pre season plan for football coaches with drills – 1st week

Below is an example of the 1st week of a 7 weeks pre season plan. This is for the head coach and the staff to prepare the team for the upcoming season. The first week is used for the players to get back to training in a smooth way trying to avoid any injuries. The pre-season should always follow a basic guidelines structure to endure the efficiency of the training and also the safety of the athletes. The training program suggested should be used as a reference point.

The fitness training should be done mainly by the conditioning coach to minimize the injury risk.

Except for the physical condition and the intensity aspect of the pre season training, the intention is to also set the basic structure of the coaches’ game model. So, below is an example of a weekly training plan that any coach can use by amending some parts to fit the needs of his players.

Pre-season plan - 1st Week

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Day 1

Morning – 60′

• 10′ Light running
• 10′ Dynamic stretches and soccer steps exercises (back defense, side running etc.)
• 22′ (2 x 10′ + 2′ break) Rondo 5 v 2 (add some movements – changing rondos etc.)
• 10′ Core strength and stability exercises

Afternoon – 70′

• 5′ Light running
• 15′ Technique working in pairs (passing, receiving, feints, dribbling)
• 10′ running without the ball (changing pace with 50 seconds running with 75% – 80% HRMAX and 10 seconds with 85% HRMAX)
• 5′ Stretching
• 20′ Possession Game (4 et of 4′ with 3′ breaks in between)
• 10′ Core stability exercises

Day 2

Morning – 80′

• 8′ Light running
• 10′ Dynamic strength and football steps exercises (back steps defense, side running etc.) – prepare the body for on-field strength workout
• 55′ Basic Stretch exercises and Aerobic Training (change 2 times of the groups – with 2′ between the sets)
  • Group A – strength circuit exercises working in 10 stations – include jumps, push-ups, TRX, lunges etc. – work for 25 seconds and rest for 35 seconds
  • Group B running without the ball outside the pitch
    • Fast part the corner sidelines (50m running with 85% HRMAX)
    • Slower part the sidelines (100m running with 75% – 80% HRMAX)
• 10′ Cool down

Afternoon – 80′

• 5′ Light running
• 15′ Passing drill
• 25′ Rondos with reaction triggers (changing rondos) – 4 sets of 4′ with 1′ and 30 seconds break in between
• 5′ Stretching
• 20′ Game 11 v 11 with tactical elements – 2 sets of 8′ and 2′ break in between
• 10′ Core stability exercises
• 10′ Cool down

Day 3

Morning – Off

Afternoon – 85′

• 5′ Light running
• 15′ Technique working in three (passing, receiving, feints, dribbling)
• 15′ Positional Game 4 v 4 + 3 neutrals
• 22′ Game 11 v 11 with tactical elements – 2 sets of 9′ and 4′ break in between
• 10′ Core stability exercises
• 10′ Cool down

Day 4

Morning – 80′

• 8′ Light running
• 15′ Dynamic stretches and football steps exercises (back defense, side running etc.) – prepare the body for on-field strength training
• 7′ Aerobic Training with the ball for cardiovascular fitness
• 3′ active break
• 7′ Aerobic Endurance without the ball
• 3′ active break
• 7′ Aerobic Endurance with the ball
• 3′ active break
• 7′ Aerobic Endurance without the ball
• 3′ active break
• 10′ Core stability exercises
• 10′ Cool down

Afternoon – 90′

• 5′ Light running
• 10′ Football Passing drill that can be used also for the preseason training of 7 weeks plan but also for the competitive period
• 12′ Possession game 6 v 3 + 2 neutrals – 1 minute and 30 seconds breaks in between
• 5′ Stretching
• 50′ Small Sided Game with 3 groups of players (6 sets of 6′ with 2′ break in between)
• 10′ Cool down
• Day 5

Day 5

Morning – 85′

• 8′ Light running
• 15′ Dynamic stretches and football steps exercises (back defense, side running etc.) – prepare the body for on-field strength exercises
• 10′ Basic Strength exercises in 10 stations
• 10′ Basic Strength exercises in 10 stations
  • In each station, there are 4 players
  • They work simultaneously for 30 seconds and rest for 30 seconds
• 3′ Active break
• Basic Endurance with the ball – Interval training
  • The fast part of the exercise (50m running with 85% HRMAX)
  • Slower part of the exercise (100m running with 75% – 80% HRMAX)
• 3′ active break
• 10′ Basic Strength exercises in 10 stations
  • In each station, there are 4 players
  • They work simultaneously for 25 seconds and rest for 35 seconds
• 3′ active break
• 20′ Basic Endurance without the ball – 4′ break in between (continuous running with 85% HRMAX)
• 10′ Cool down

Afternoon – 80′

• 5′ Light running
• 12′ Handball in half-pitch (3 sets of 3′ with 1′ break in between)
• 25′ Rondos with reaction triggers (changing rondos) – 4 sets of 4′ with 1′ and 30 seconds break in between
• 30′ Small Sided game with 3 teams (continuous attack vs defense game in 3 sets of 7′ with 3 minutes break in between)
  • 3 teams of 7 players with a 7 v 7 game
  • One team attacks the other and the third one is waiting
  • If the defenders recover the ball they attack the players who waits
  • If the attackers score then they attack the waiting group of players
• 20′ Small Sides games in official gates and small gates (2 sets of 4′ and rotate groups)
  • Group A: 5 v 5 Small-Sided game with official goals and GKs
  • Group B: 5 v 5 Small-Sided game with small gates and no GKs
• 10′ Core stability exercises
• 10′ Cool down

Day 6

Morning – 75′

• 5′ Light running
• 10′ Dynamic stretches and football steps exercises (back defense, side running etc.)
• 20′ Rondos with reaction triggers (changing rondos) – 2 sets of 9′ with 2′ break in between
• 10′ Coordination using ladders
• 15′ Tactical exercises (shadow game for defensive or attacking positioning and movements)
• 10′ Core stability exercises

Afternoon – 70′

• 5′ Light running
• 15′ Match warm-up
• 70′ Game 11 v 11 (internal friendly game) – 2 half of 30′ with 10′ break
• 10′ Core stability exercises

Conclusion for the 7 weeks Pre season plan

The above is just an example of the 1st week of a 7 weeks Pre season plan. A coach can use any possession or positional exercises he wishes to implement his game plan. Coaches should train simultaneously in the fitness and the technical-tactical aspect of the game. A player should be in perfect physical, mental, tactical and technical condition when the regular season will start.

The season plan can be amended to apply to youth groups U17, U19, or a senior team. For coaches who work with amateur teams, the morning and afternoon sessions can be blended. In the first week, a coach should emphasize conditioning and then start to increase the tactical training exercises.