Below is an example of a simple 2nd week of a pre season 7 weeks plan period. The 2nd week is used for the players to further develop their endurance levels. The pre season should always follow a basic guidelines structure to endure the efficiency of the training and also the safety of the players.
Before reading the below, you should first read the 1st week of the pre season 7 weeks plan.
Pre-season plan - 2nd Week
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Morning | Adjustment to the start of the preseason | Basic strength and Basic endurance | Off | Basic Endurance and Technique drills | Basic strength and Basic endurance | Activation and Tactical training | Off |
| Afternoon | Aerobic Endurance with and without the ball | Aerobic endurance and Tactical training | Aerobic endurance and Tactical - technical training | Aerobic endurance and Tactical training | Aerobic endurance and Tactical - technical training | Game 11 v 11 | Off |
Day 1
Morning – 75′
- 10′ Light running (below 160 P.P.M – pulses per minute)
- 15′ Dynamic stretches and football steps exercises (back defense, side running etc.)
- 22′ Aerobic Endurance in 2 groups – 2′ minutes break in between and change groups
- Group A: 2 x 4′ running without the ball with medium intensity (170 – 180 P.P.M with 2′ break in between)
- Group B: 2 x 4′ dribbling with the ball with medium intensity (170 – 180 P.P.M with 2′ break in between) – include some obstacles for dribbling and a straight line for driving with 80% HRMAX
- 22′ Aerobic Endurance in 2 groups – 2′ minutes break in between and change groups
- Group A: 7′ and 3′ break – running without the ball with medium intensity (170 – 180 P.P.M)
- Group B: 7′ and 3′ break – dribbling with the ball with medium intensity and add some pasing and receiving – Fartlek drill (170 – 180 P.P.M) – include some obstacles for dribbling and a straight line for driving with 80% HRMAX
- 10′ Core stability exercises
Afternoon – 85′
- 5′ Light running
- 15′ Technique working in pairs (passing, receiving, feints, dribbling)
- 10′ individual tactics on 1 v 1 situations – score in small gates
- 12′ Possession game (10 v 10) in half pitch – 2 x 5′ with 2′ break – Objective: winner is the first team to complete 100 passes.
- 15′ Possession game (10 v 10) in half pitch where each team has 2 outside support players at the each line – 2 x 7′ with 1′ break – Objective: The team in possession to transfer the ball from one side to the other without the opponents to touch the ball and score a goal
- 18′ Small Sided Game with 10 v 10 in space from box to box – 2 x 8′ with 2′ break
- 10′ Core stability exercises
Day 2
Morning – 70′
- 6′ Light running
- 10′ Dynamic strength and football steps exercises (back steps defense, side running etc.) – prepare the body for on-field strength exercises
- 14′ Running 2 x 6′ without the ball with medium intensity (170 – 180 P.P.M with 2′ break in between)
- 22′ Basic Strength work in 9 stations
- Players in groups of 4. In each station, all 4 players work at the same time for 25 seconds and they rest for 35 seconds. Then change the station. At the end of the set rest for 3′ and do another round.
- 14′ Running 2 x 6′ without the ball with medium intensity (170 – 180 P.P.M with 2′ break in between)
- 10′ Cool down
Afternoon – 90′
- 5′ Light running
- 10′ Dynamic strength and football steps exercises (back steps defense, side running etc.)
- 12′ Handball in a 1/2 pitch with 2′ break
- 14′ Possession Game – Tactical for creating a back 3 – work 2 x 6′ with 2′ break in between
- 20′ Tactical Phase of the game – Attacking organization (choose a subject to work the attack vs the defense like Switch of play) – work 2 x 8′ with 4′ break
- 20′ Game 11 v 11 with tactical elements – 2 sets of 8′ and 4′ break in between
- 10′ Cool down
Day 3
Morning – Off
Afternoon – 85′
- 5′ Light running
- 15′ Technique with the whole group (passing, receiving, feints, dribbling) – check Keepitonthedeck youtube Passing drill from Celtic first team
- 15′ Possession Game 4 v 4 +2 neutrals with a tactical objective – check the example of the Possession Game for playing between the lines (3 x 4′ with 1′ break in between)
- 30′ Players in two groups – 2 x 15′ with 1′ break in between to change groups
- Group A: 15′ Tactical exercise working in lines (Attacking line vs Defensive line)
- Group B: 3 x 4′ Rondo 5 v 2 (Check the article why use rondos in your training sessions)
- 10′ Cool down
Day 4
Morning – 80′
- 6′ Light running
- 5′ Dynamic stretches
- 10′ Technique drill (dribbling or passing) in pairs
- 10′ running with the ball with medium intensity (175 – 185 P.P.M)
- 2′ break
- 8′ running with the ball – Fartel work intensively in the obstacles for 15” and thenin 45” to go to the other station in a medium tempo (See an example from Sport Session Planner side of a Pre Season Fartlek drill)
- Break 2′
- 6′ running with the ball – Fartel work intensively in the obstacles for 30 seconds and then in 30 seconds to go to the other station in a medium tempo (See an example from Sport Session Planner side of a Fartlek drill)
- 10′ Core stability exercises
- 10′ Cool down
Afternoon – 80′
- 5′ Light running
- 10′ Dynamic stretches
- 10′ Technique in a group of 3 (passing)
- 10′ Individual technique 2 v 1 attacking (overlaps, underlaps, run behind the defender, 1 v 1 situation)
- 15 ‘ Positional Game 4 v 4 + 3 neutrals (3 x 4′ with 1′ break)
- 15′ Work in groups collective tactics
- 20′ Game 11 v 11 – 2 x 9′ with 2′ break
- 10′ Cool down
Day 5
Morning – 85′
- 6′ Light running (below 160 P.P.M)
- 5′ Dynamic stretches and football steps exercises (back defense, side running etc.) – prepare the body for on-field strength exercises
- 14′ Running without the ball with medium intensity (180 – 185 P.P.M) – 2 x 6′ with 2′ break in between
- 10′ Basic Strength exercises in 6 stations
- In each station, there are 4 players
- They work simultaneously for 25 seconds and rest for 35 seconds
- 18′ Running without the ball with medium intensity (180 – 185 P.P.M) – 2 x 8′ with 2′ break in between
- 10′ Cool down
Afternoon – 70′
- 5′ Light running
- 10′ Rondos with reaction triggers (changing rondos) – 4 sets of 4′ with 1′ and 30 seconds break in between
- 12′ Handball in half-pitch (3 sets of 3′ with 1′ break in between)
- 15′ Possession Game with finishing – Objective: Move the opponent to penetrate
- 15′ Tactical work on set pieces
- 10′ Cool down
Day 6
Morning – 1st Pre Season Friendly game
- All players to play maximum 1 half
Afternoon – off
- 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 Pre season 7 weeks plan
The above is just an example of the 2nd week of a Pre season 7 weeks plan. A coach can use any possession or positional exercises he wishes to implement his game plan.
The Pre season 7 weeks plan can be amended to apply for a youth team 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 the physical condition and then start to increase the tactical training exercises.
For pre season individual and collective exercises check the Coach Voice Academy platform.
