net
GARY
WALKER
MANCHESTER UNITED
Soccer
STRENGTH
Pre-season
strength and
Be ready r conditioning
the new sfo
eason
Training practices
Coaching practices from the world’s from the game’s
leading managers and coaches top coaches
SCOTT
MILLER
FULHAM
AGILITY
Four types of
pre-season
agility
The
professional TOM
LITTLE
Fitness
HUDDERSFIELD TOWN
fitness
Endurance
and football
Plans
fitness
ANTONIO
GOMEZ
STRENGTH
FC CARTAGENA
TECHNIQUE
Technique
training
AGILITY
fitness
TECHNIQUE ALEX
ARMSTRONG
ENDURANCE
SHEFFIELD WEDNESDAY
ENDURANCE
Muscular
endurance
programme
In partnership with
Circuit 3: Single Leg RDL – Bent Over Row – Side Plank (Right arm)
Session 2 on a pitch and acts as each exercise station a week throughout the coach (30 seconds
Minimal a great pre-session are required. Players pre-season, although per exercise would
warm-up. It can be then work around it can be used more suffice).
Equipment performed as a stand- each station without frequently if you do not Increase the number
Injury alone strengthening rest until they have have gym access as a of repetitions, the time
Prevention session if you do not completed the circuit. warm-up for football spent on each exercise
Session have access to a gym A 2-3 minute rest is sessions. or the complexity of
facility. then taken before the Time permitting, do exercise throughout
(Weeks 1-6)
What do I get the next circuit begins. three sets of 10 reps pre-season. For
How do I set it up? players to do? How long do I run for each exercise example, use multi-
This session requires The players work in it for? (or five per limb). directional hop ‘n’
limited equipment, pairs at the same time, We perform the Alternatively, a set holds to challenge the
so can be performed so two ‘set-ups’ of session once or twice time can be dictated by players further.
Single Leg
Squat
Lateral
Lunge
Forward Lunge
(with MB Rotation)
Front Plank
(Arm movements)
Session 3 power exercises can (training muscle training days during Pre-season
Power transition still be performed on elastic strength the week. improvement
the pitch. For instance, and explosiveness What do I get the target
(Weeks 5 and 6) after the warm-up, to enhance players to do? Players should be able
How do I set it up? perform 1b and 1c, performance). And to make considerable
Following a dynamic
and after the desired as this programme strength gains in all
This part of the warm-up, the player
number of sets have requires players to exercises during the
sessions requires the works through the
been completed, perform explosive six-week pre-season
team to return to the exercises 1a to 1c for
perform 2b and 2c (see activities, it should programme. Following
gym. Again, set up a desired number of
table below). be undertaken when the end of pre-season,
equipment for each sets. The player then
Check that you the players are fresh players should be
circuit before players works through 2a to 2c,
have a safe area to - preferably on the assessed to identify
arrive. If you do not before finishing with
perform plyometric lightest ‘on-field’ their individual off-field
have gym access, the exercise 3a.
conditioning goals that
will be focused upon
Double leg during the competitive
Back squat forward season.
jumps Additional notes
There are a number of
(repetition maximum)
tests that can be done
in the gymnasium, but
we tend to monitor
strength gains
Box jumps (two legs) by recording the
resistance loads used
during each session.
Nordic hamstring falls Leg power can
be assessed by
DB step-ups performing a CMJ
(counter-movement
jump) on a contact
mat or force platform,
with a player’s hands
on their hips to isolate
the legs. If you’re
looking to compare a
SL forward score against that of
speed hops a professional soccer
SL box jumps (low box) player, a good CMJ
score for comparison
with professional
soccer players is 50cm,
when performed with
hands on hips.
Note 1b and 2b – Ensure that the player
Exercise No. Reps Rest jumps explosively and maximally (to the If you do not have
1 a). Back squat 5 30–45 sec greatest height possible) and up onto the box, access to such
before stepping down safely. If boxes are not
1 b). Box jumps (two legs) 5 30–45 sec available, have the player jump as high as he equipment a standing
1 c). Double leg forward 8 x 2 sets 3mins then can in the air off one or two legs, mimicking a long jump - measured
jumps repeat header. with a tape measure
Note 1c and 2c – The following coaching points
should be emphasised: - is also useful. Single
2 a). DB step-ups 5 each leg 30–45 sec 1. Land on front 2/3rds of the foot leg hops for distance
2 b). SL box jumps 4 each leg 30–45 sec 2. Alignment of hip, knee and ankle (three or five hops) can
3. Minimise ground contact time
(low box) 4. Point toes to the sky when in the air also be used to identify
2 c). SL forward speed hops 5 hops each 3mins then (dorsiflexion - movement which decreases the single leg power,
leg x 2 sets repeat angle between surface of the foot and the leg) whilst assessing for
5. Jump as high or as far as possible
6. Chest and head up asymmetry between
3 a). Nordic hamstring falls 6 2mins 7. Coordinate arms for additional propulsion right and left legs.
10
as the English Premier
League. most comprehensive helps to stimulate
football fitness and overload specific
Research indicates
programme, aimed energy systems,
that it’s the number one
at preventing injury increasing a player’s
physical attribute that
and improving overall physical
predicts successful
players physically capacity.
physical performance. Exercise 2 coach, and so on.
Reactive Agility The exercise can
Agility fitness schedule with the Ball be progressed by
Weeks 1-4 – Two selected exercises per week, to be decided by the coach. insisting that the
This is a one-man ball is passed twice.
practice performed A straight pass is
Exercise 1 This can be: with a coach or made at first, before
Technical Agility with the one-touch return server. In terms of the working player
Ball two-touch return pressing the ball, this peels off at an angle
exercise provides to return the second
This exercise can typically be volley the most effective
included as part of a warm-up. It is half volley pass. Once this is
and demanding done the colour of the
aimed at developing both the agility header simulation.
and technical ability of the player. cone is shouted, then
in to go out How do I set it up? repeat as above.
How do I set it up?
out to go in Refer to diagram 2. To further develop
Using a touchline as a line guide, we the phase and
The move is replicated on the What do I get the
place three mannequins 1.5metres improve reactive
other side, and we rotate players players to do?
apart in a triangular formation – see agility, continue with
regularly. The player in the
diagram. the above methods,
The exercise can be progressed by square plays a one-
What do I get the players to do? using just one ball, with all three but introduce
two with the coach
We run this in groups of three – one players involved. And by insisting new colours, or
or server. As the
player working and two other that all the skills demonstrated remove the colours
ball is passed back,
players each serving the ball. So are performed in one set, we can and replace with
the coach shouts
served from the left mannequin strengthen the decision-making numbers. This will
out a colour. The
to the back of the triangle, a process whilst improving agility. require the player to
working player must
designated skill is performed be additionally alert to
The ‘work to rest ratio’ is accelerate to the
and the ball returned. This skill is changing situations
recommend as 1:3 – namely 20 relevant cone with
determined by the server. around him.
seconds on, 40 seconds off, with up the same body shape
to six sets practised. and distance used The ‘work to rest
for closing down or ratio’ is again roughly
pressing an opponent 1:3 – 10-20seconds
in a match situation. on, 30-40seconds
He then returns to off, with up to six sets,
centre of square as dependant on the
quickly as possible, overall intensity of
ready to play a new main training session.
Key one-two with the
Ball
movement
Player
movement
Dribble
Exercise 4
2v2 + (4) Functional
Agility
This is a competitive possession
practice that uses neutral
players.
How do I set it up?
Refer to the diagram – this
exercise uses the space in and
around the centre circle, with
teams split into two – 2v2 in the
central 20x20-yard square, plus
one neutral player on each outer
edge.
What do I get the players to
do?
The aim is to keep possession of
back into the 2v2 area, and can be in possession or not.
the ball in the 2v2 situation for as
only play to another outer player The ‘work to rest’ ratio remains
long as possible. There is no limit
once before play must go back 1:3, although the timing is rigid
on touches inside the square,
into the middle. with a strict 20seconds on,
though players on the outside
are restricted to two touches. The ability to create space 40seconds off, and a maximum of
Outer players must flight balls through agility and movement is six sets.
key to this exercise, whether that
Football Drill
(Weeks 5 and 6)
Constantly rotating teams of
three score by having a team
mate receive a pass in the
end zone
30
20
Key
Ball
movement
Player
movement
Dribble
Performance assessment A reasonable score for the Yo-Yo change and improvements in the Yo-Yo
Several tests are available for assessing Intermittent Recovery Test is ~1,000m test distance of 20-30% are achievable.
endurance levels and can be researched Targets for improvement will depend Changes in physiological measures like
separately - the most popular probably a lot upon the initial training state of VO2max are more moderate at 5-15%.
being the Yo-Yo test, because of its the players. Endurance is a fitness
specificity to football performance. component that is relatively easy to
Exercise 1
Possession technique game (4v1s)
A game that helps attackers practise technical play with the benefit of a strong overload.
How do I set it up? passes that must be played – The focus for attackers is
In a 14x7-yard area we between four and six – before good ball control, smart
construct two 4v1 scenarios, the ball completes its path to movement (albeit restricted
as shown in the diagram. the two attackers at the top given that they cannot move
This game actually only of the area. When the pass is far off their cones), with a
uses six attacking players, completed, a new 4v1 begins, variety of short passes using
because the two central with the intention of the ball feet and other parts of the
players are part of both 4v1s. coming back in the opposite body.
Each attacker must stay direction.
close to his allocated cone. The two defenders work
individually, looking to
What do I get the
players to do? intercept as many passes as
possible.
The first 4v1 in the lower
half is played with attackers With eight players active,
allowed a maximum of we look to complete four 7
two or three touches, to be rotations in every set so that
decided by the coach. There each player plays in each Key
Ball
movement
Dribble
7
both begin in the same half,
so we still have a total of eight this happens, defenders must
players. move together into the top half,
working together once more in Exercise 3
What do I get the players order to press attackers in a 4v2. Possession technique game (4v2 +1)
to do? Now a lone floating attacker faces a new
Again, rotate players so that
Defenders now work as a pair, each man plays in each position possession challenge.
beginning in the same half, once.
and connecting as a unit to put How do I set it up? the area so as to begin a
greater pressure on attackers Set up in the same area new 4v2 move.
who are looking to move the ball as previous exercises, The only player not to
around. The same restrictions except now it’s 4v2 plus move into that half is he
apply in terms of two or three one lone attacker. This who made the switch
lone man replaces the pass. Instead, he must
two attackers at the top stay in the same position
of the area. ready to receive a pass
when the move comes
What do I get the
players to do? back the other way.
The use of one lone Touch and pass
attacker means conditions exist as
7
that when the ball is before, and we will
transferred, he is relying ensure again that all
on three team mates to players rotate in the
7 switch into the live half of practice.
7
Exercise 4 Performance
Possession technique game 6v3 +1 assessment
Another change of player numbers produces a new challenge, and in a bigger area. The strongest indicator as
to a team’s performance
How do I set it up? number of two touches, and plays for the is in the number of times
For the final exercise, we use four cones to team in possession. possession is turned
create a larger 20x15-yard area. The game The challenge for either team is to score a over. The more defenders
is 6v3 plus a ‘joker’, set up as shown in the ‘goal’ – the reward for making 20 consecutive practise their technique in
diagram. passes. Again, rotate players so that each short, medium and long
man plays in each position once. passes, plus switch play
What do I get the players to do? combinations, the less
Using the same possession game principle likely they are to be tackled
as before, we put three defenders up against or have a pass intercepted.
six attackers. The joker has a maximum We should also be looking
for a visible improvement in
decision-making.
A professional player will
probably complete the
exercises with the minimum
touches and without losing
20
a ball in the time periods
stated. That’s the top level to
15
Key
Ball
movement aim at for ambitious players.
Player
movement
Dribble
Overview players’ fitness ambitions for the new a detailed training schedule which
This is a 25-day training plan, ideal for campaign. The focus is on all-round features circuit training, running
coaches who do not have long pre- muscular endurance. and weights programmes, plus core
season lead periods, but who have a This plan offers a complete solution, stability and proprioception exercises.
concerted period of time with which to in that it takes the coach through
shape, condition and kick-start their warm-up (and cool down exercises),
es
to the heart owing to any sudden Quads... Bring foot to backside, push
inut
abrupt exercise, particularly in the hip out
high-power events, and provides a Hamstrings... One knee bent, the
30 m
period of psychological preparation other straight out and sit back
associated with increased arousal
and readiness. A comprehensive Hips... half squats, forward lunges
5 to
warm-up programme can also Trunk... lateral flexion, rotation
decrease the potential of injury Shoulders... circulating arms
C=1
during football. Arms... above head reaching or
Flexibility across the body
A to
Besides the cardiovascular aspect Neck... slowly tilt head forward/back/
of warm-ups, we must also consider side/rotate
the need for flexibility. Flexibility is the Dynamic stretches are encouraged
mobility of the joints and the stretch at this stage.
ability of the muscle and attaching
tendon. It should be self evident that
Specific Exercise A - This involves activities such as gentle
before taking part in any activity, we Finally, we perform movements that running and skipping, gradually increasing
should put all the joints and muscles will take the muscles and joints to be the heart rate.
involved through a full range of used during your session through
movement. Flexibility therefore their full range of motion and activity. B- This involves the stretching and mobility
becomes an integral part of any The full warm-up process should of the major muscle groups. The neck, back,
warm-up routine. last no more than 15 minutes. hamstrings, calves, hips, groin, quads,
shoulders, arms are useful guidelines.
Stretching should be performed without
PROPRIOCEPTION What do I get the jerking. Each stretch should be short (4-
Proprioception is the body’s players to do? 6secs) but very frequent.
awareness of its position. For Balance on the Ground
C- Warm-ups are never intended to cause
example, when you are in possession Attempt to balance on one foot for fatigue so care should be taken at this stage.
of the ball, and you are looking 15-20 seconds, then rest for 10-20 Good warm-ups involve sport specific
up to play a pass, your perceptive seconds. Practise the following exercises that prepare the body for the type
skills allow you to keep control of variations: of training about to be performed. Balls,
the ball without looking where it is. • Left and Right leg equipment and simple drills should be
Proprioception informs you of the incorporated.
• Arm out in front of body
position of your feet to the ball.
• Arms crossed D- The activity you are warming up for.
Complementary to that, having a
high degree of proprioceptive control •Knee bent
is recognised as a major factor in • Other leg swinging
injury reduction and prevention. • Bounce and catch a ball
Therefore any exercise to improve • Pass ball around body
this should be included in your daily
To progress, players repeat with their eyes
programme, and a few minutes a day closed (apart from ‘Bounce and catch the
can make a huge difference. ball’).
CIRCUIT TRAINING
Exercise 1 2 3 4 5 6 7 8 9 10
Press ups 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
½ Sits 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
½ Squats 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Wide arm 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Press Ups
Crunches 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Full Squats 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Narrow arm 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Press Ups
Side sits 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Burpees 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Circuit training enables us to run through a number of individual exercises, which build in intensity with each repetition over the course of the 25-day
period. In basic terms, for each additional circuit phase, an additional five reps are added. Refer back to the table on the first page for how to run this
element in the greater context of the overall plan.
10 20 4 1 4 times
COOLING DOWN of training and matches. can lead to cramps, stiffness (i.e. a slow 400m jog) can
Stopping suddenly after a and discomfort over the next reduce theses effects greatly,
A cool down can be viewed
hard exercise allows waste few days. This could prevent and it can also be advisable
as the opposite to the warm-
products to remain in the you from performing at your to perform some static
up, where there is a gradual
blood and muscles (for optimal level on a subsequent stretching (10-15 seconds) to
decrease in intensity. It is an
example lactic acid). This day. A sensible cool down enhance lactate removal.
extremely important aspect