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This is week #5 of a pre-season football plan for 7 weeks period. The coaches will add at least 2 friendlies during the week, one on Wednesday and one on Saturday. The week will include small-sided games and player relations to work on speed-strength and maximum speed. The spaces will be small to very small while the 1 v 1 up until 3 v 3 will be added. The pre-season football plan should always follow a basic guidelines structure to secure the efficiency of the training and also the safety of the players.
Before reading the below, you should first read the Find the most important guidelines for Pre-Season Football Training
Read the first three weeks of the pre-season plan:
- Simple to use Pre-season 7 weeks plan for football coaches with drills – 1st week
- Simple to use Pre-season 7 weeks plan for football coaches with drills – 2nd Week
- Simple to use Pre-season 7 weeks plan for football coaches with drills – 3rd Week
- Simple to use Pre-season football 7 weeks plan for coaches with drills – 4th Week
For professional teams, the 5th week of the pre-season football plan continues to have two training sessions during the day except for some offs that will be given for psychological and rest purposes.
Day 1
Morning – 70′
- 8′ Light running
- 5′ Dynamic strength and football steps exercises (back, steps defense, side running etc.)
- 10′ running without the ball and coordination exercises – Low tempo
- Add some obstacles during the routine
- Ladders, rings, sticks for slalom, small jumps, change of directions, etc.
- 10′ running without the ball and coordination exercises – Increase tempo and the players are doing an 8-meter sprint when they exit an obstacle
- 20′ Rondo 6 v 2. Check the video 4 best Rondos to get some ideas for what type of rondos to use
- 10′ Cooldown
Afternoon – 80′
- 5′ Light running
- 15′ Passing Drill for playing between the lines
- 15′ Possession Game to train the build-up by creating a back 3 (work 3 x 4′ with 1′ break in between)
- 20′ Split the team into two groups
- Group A: Possession Game to work the attacking transition when defending in a low zone
- Group B: Work in a shadow game the back line of 4 to reduce the space when opponents are playing between the lines
- 15′ SSG 11 v 11 in 2/3 of the pitch (2 x 7′ with 1′ break)
- 10′ Cooldown
Day 2
Morning – 60′
- 8′ Light running
- 2′ Static Stretching
- 10′ Dynamic strength and football steps exercises (back, steps defense, side, running etc.)
- 35′ Work on developing the maximum speed
- Have 4 lines of 5 players each line (no more than 5 as to have work : rest ration 1:5)
- Different obstacles in a straight line and the player after he executes them he makes either a straight or with one change of direction sprint of 10m, 15m, 20m and 25 (different in each station)
- Break during each player’s repetition 2′
- Break between the change of stations 4′
- 10′ Rondo 5 v 2
- 10′ Cooldown
Afternoon – 65′
- 5′ Light running
- 15′ Rondos. Check the video 4 best Rondos to get some ideas for what type of rondos to use
- 25′ 11 v 11 in 2/3 of the pitch (4 x 5′) – 1′ break in between
- Add tactical elements to work on the tactics aspect
- Play the Bielsa Murderball to work the physical condition aspect
- 10′ Cooldown
Day 3
Morning – 50′
- 10′ Warm up without the ball
- 10′ Handball (for fun) – 2 x 5′
- 10′ Simple Rondo 5 v 2
- 20′ Set pieces
Afternoon– 90′
- Friendly game – play 2 x 45′
- Football coaches should give 60 – 65′ to the basic lineup
- The coach must demand for the players to implement the game plan
Day 4
Morning – off’
Afternoon– 85′
- 5′ Light running
- 15′ Warm up with the ball – Individual technique – dribbling
- 15′ Positional Game 4 v 4 + 3 – Guardiola Positional Game
- 15′ Finishing drill
- 15′ in two groups
- Group A: The players who have not played in the friendly or player >45′ SSG with 4 v 4 + 1 neutral – very intensive (see picture below)
- Group B: Running without the ball with 75-80% of HRMAX
- 10′ Cooldown
Day 5
Morning – off
Afternoon – 70′
- 5′ Light running
- 10′ Dynamic strength and football steps exercises (back, steps defense, side, running etc.)
- 15′ Positional game 3 v 3 + 2 neutrals – Similar rules to Guardiola’s 4 v 4 + 3 neutrals but less players, smaller space and more intensity
- 15′ Shadow game (the coach to work any attacking or defending movements he wants)
- 15′ SSG 11 v 11 in 1/3 of the pitch (very small spaces – increase the speed of play) – 2 x 6′ with 3-minute break in between
- 10′ Cooldown
Day 6
Morning – 50′
- 10′ Warm up without the ball
- 10′ Simple Rondo 5 v 2
- 10′ Reaction Speed
- 20′ Set pieces
Afternoon– 90′
- Friendly game – play 2 x 45′
- Football coaches should give 60 – 65′ to the basic lineup
- The coach must demand for the players implement the game plan
Conclusion for the Pre-season football plan 7 weeks
The above is just an example of the 5th week of a Pre-season football plan 7 weeks. Football coaches can use any possession or positional exercises he wishes to implement their game plan.
The Pre-season football plan 7 weeks can be amended by football coaches and physical condition trainers 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 the pre-season football plan, 7 weeks of individual and collective exercises check the Coach Voice Academy platform. This is a platform that all football coaches should check.
