pre-season fitness

Build a fitter,
faster team in
just 4 weeks

SOCCER COACH WEEKLY

David clarke’s ultimate Pre-season plan

SOCCER COACH WEEKLY 2

 pre-season fitness

Dear Coach, You have to concentrate on what

needs the most work. In pre-season
Your primary goal in pre-season is
that work involves fitness, ball skills
to get your team in shape for the
and being mentally prepared for the
regular season.
season ahead. The foundation you
To make it easy for you I’m sharing lay now will set the tone for the rest
with you my four-week plan to of the season.
get all the individuals in your
And it’s no use just playing
team 100% ready for the season.
friendlies! No matter how many you
Hopefully by using this pre-season
plan you will always be one step
ahead of your fiercest rivals.
win; you get zero bonus points for
doing so. Friendlies will help – and
Contents
they’re a great chance to try out
What you should do new players in a match – but you Week 1 - Kick off
in pre-season is need to prepare first.
practice; to make Week 2 - The hard
Remember, the only thing that
improvements,
counts is being ready to play and
to fix weak
win games during the regular
work begins
spots, to boost
season – and the only way to do
fitness. It’s a
time for you to
that is to use your pre-season Week 3 - In full swing
wisely.
work on your
team’s worst Week 4 - The final
features.
piece of the puzzle

David Clarke,
Head Coach, Soccer Coach Weekly

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SOCCER COACH WEEKLY 2

 pre-season fitness
Week 1 - Kick-off
Here’s the first in our series of pre-
season training sessions that will ensure
your players are in the best possible
shape – mentally and physically – for the
rest of the season.
Our plan helps you and your team
shake off the cobwebs of the summer, as
we assemble a targeted, focused and up-
to-date schedule that’s as easy to coach
as it is great fun to participate in.
Kicking off once again
The consensus with every passing year
is that the off-season gets shorter and
shorter, although be grateful you’ve had
at least some time away from football!
The chances are your players have been
playing more than normal, given the
number of kick-arounds in the summer
holidays. For that reason, dragging them
back into shape for the new season
shouldn’t be a problem, although it always
pays to construct a focused and organised
pre-season training plan.
A good pre-season plan should refresh,
energise and build on the progress made
from the previous season, as well as
look ahead to new aims and ambitions.
Focusing players on what they can achieve
– as a team as well as individuals – means
they’ll really buy into the importance of
pre-season.
Approach
The good thing about pre-season is
that any footballer has to go through the
same thing. Let players know that they’re
embarking on the exact same preparations
as their heroes and they’ll give you that
extra 10%.
For young players it’s as much about
cutting out laziness and bad habits,
because the goal is to kick off the season
with your squad at its sharpest.
SOCCER COACH WEEKLY
Session timeplan
0mins: Welcome back chat
5mins: Light jogging
10mins: Static stretches
15mins: Light jogging
20mins: Dynamic stretches
25mins: Passing squares or triangles
40mins: Touch and technique
55mins: Small-sided game
75mins: Warm down and closing chat
Activities
As with any training session,
start your first pre-season practice
with a good warm-up
– the longer, the better.
Running and stretching
A plan that rotates jogging
with static and dynamic
stretching is smart, with five
minutes for each move. Static
stretching is about holding a
shape or position, while dynamic
stretching uses muscles to actively
move into positions.
And jogging breaks in between
stretches means muscles are
being looked after.
Ball skills
By this point players will be keen to get
going with a ball at their feet, although the early
pre-season plans should be equally focused on
mobility and fitness.
Dribbling squares (or triangles) are a pre-
season favourite. They’re straightforward and
require little instruction, but players get the ball
to feet, rehearsing the link-up play that will be
built on in the sessions that follow.
Construct this drill in a square measuring
20x20 yards, with a cone in each corner. One
player starts with the ball, dribbling it along the
line in a clockwise direction to the player in the
next corner. Player 2 takes the ball on, and so on.
The dribbling square
20 yards square
Run with the ball
pre-season TRAINING ESSENTIALS
No.1: Application – Your players have
had a break from the rigours of training.
But now they’re back in the swing of
things, it’s important they take things
seriously. The first training session back
should set a precedent for the rest of
the season, so get their focus now and it
should remain.
No.2: Hydration – It’s the middle
of summer and undoubtedly hot,
remember to have plenty of water on
standby for your players. Drinks breaks
should be taken regularly throughout
the session because fluids not only help
performance, but concentration as well.
There should be no pressure on players to
move quickly – this needs to be done at their
own pace.
Touch and technique
Now separate the players into twos or
threes, and work on short-distance tasks,
such as one-touch serve and returns. Mix
the tasks up so that each player rehearses
using the inside and outside of his foot,
as well as his head, chest and knees. And
always switch partners so players don’t just
practise with their mates.
Small-sided game
Always finish any session with a
competitive small-sided game because
players love to put what they’ve rehearsed
into practice. But use a small playing area -
it’s conceivable players will be tired at this
point, and restricting the size of the area
means everyone’s involved.
Warm down and closing chat
Ensure players warm down properly.
Take this opportunity to assess what they’ve
done in the session, get feedback, and
outline what you’ll be covering next week.
What to look out for
On a first session back you shouldn’t be
expecting too much from your players, but
you’ll instantly be able to assess who has
kept themselves in shape and who’s been
enjoying their break a little too much!
It’s an interesting and exciting time for
a coach because in some players you’ll
see a marked improvement in skill. Others
will appear to have shot up in height or
grown in stature, and all of your squad
should approach the new campaign having
drawn a line under any frustrations from the
previous year.
3
 pre-season fitness
Week 2 - The hard work begins
The first training session back after
the summer break gives everyone the
chance to link up, brush off the cobwebs
and get back to soccer. But the second
training session is, in theory, where the
hard work really begins. So having eased
yourself and your players back into the
swing of things, now is really the time
to extend thinking, develop ideas and
deliver a programme that will see your
team flourish.
And it’s important to remember that
pre-season is as much about you, the
coach, as it is your players. If you’re not
mentally prepared for the campaign that
lies ahead, you can’t expect your players
to be either.
Developing skills
0mins: Refresh from last session
3mins: Light jogging
6mins: Static stretches
9mins: Light jogging
12mins: Dynamic stretches
15mins: Possession play
35mins: Sprint drills
45mins: Attacking practice
55mins: Defending practice
65mins: Small-sided game
85mins: Warm down and
closing chat
Refresh
In the first session back, the
emphasis was on building up
stamina and getting a feel of the
ball. It’s important to continue this
premise by warming up well, with
jogging and stretching moves
interspersed.
Emphasis
Weaknesses Strengths
Time
Pre-season development lines –
you should be aiming to remove
mistakes initially before building on each
player’s abilities as time progresses.
SOCCER COACH WEEKLY
Possession play
pre-season TRAINING ESSENTIALS
Possession football is a massive
physiological conditioning tool, and is great for
No.3: Holding your nerve –
brushing up on technique. Use one ball and
Sports science experts agree that
construct a game situation where one side
jump-starting the central nervous
has a strong overload – for instance a 7v4 in a
system quickly in training is essential.
15x15-yard area. Play for two minutes, seeing
Doing this means getting players
if the team with fewer players can dispossess
primed and ready for intense soccer
their opponents.
training. You can achieve this by setting
Enlarging the playing area will alter the
relative difficulty level for the chasers, while for up ladder drills and mini-hurdles to
promote mental agility which can be
the passing team the principles of ‘pass and
transferred into physical agility as the
move’ rehearsed in the first session should be
season progresses.
practised here.
This game is great for conditioning without
players actually realising how hard they are
working.
Fitness first
Keep changing the team numbers – be
By session two, fitness levels should be
on the rise again, so don’t be afraid to add
extravagant and go for an 8v3, or even a 9v2.
in a few sprinting and speed drills. Make
And remind players to use all parts of their them competitive by using races and relays
bodies as well as both sides of each foot in order with distances of between 10-30 yards.
to control the ball. They should use the side of Remember to monitor fatigue, allowing
the foot for accuracy and the instep for power, sufficient recovery
bending the ball with the insides and outsides. time, but use this
rest period to your
Quick practices advantage by firing
Now move on to individual across extra
attacking and defending practices. motivational
For attackers, create a line of messages.
forwards on the edge of the box,
each with a ball in their hand
and facing the goal, which is
protected by a keeper. They must approach,
drop the ball and half volley, ensuring that
their head is over it so the shot doesn’t fly
over the crossbar.
For defenders, use
the same area but place
a defender between the
strikers and the keeper. Use 1v1 approaches,
asking the defender to work with his keeper to
repel each attack.
Mental development
Towards the end of the second session you
want to develop things, moving from ‘specific
phases’ of play (players following individual
and team actions) to ‘open phases’. This is
where tactical thinking is extended. So after
players have perfected passing, possession or
dribbling skills, recommend they take a shot or
lay a precise through-pass to a team mate.
Small-sided game
And remember to always finish the session
with a small-sided game, asking players to
showcase the techniques they’ve learned in
the drills.
4
 pre-season fitness

Week 3 - In full swing

Pre-season training is in full swing.
You’ve recapped the basics of passing,
possession and fitness, and there has
been plenty of small-sided game-play
thrown into the mix as well, but now
you want to delve down into what your
players are going to produce in the
remainder of the season.
Assessing your players
0mins: Refresh from last session
3mins: Light jogging
6mins: Static stretches
9mins: Light jogging
12mins: Dynamic stretches
15mins: Passing and ‘pass and move’ drills
30mins: Heading/chesting challenge
40mins: ‘Crossing and finishing’ practice
60mins: Race to the line
70mins: Small-sided game
90mins: Warm down and closing chat
Refresh
The third training session should really
see you visualising how players will fulfil
their roles, and for that to happen you’ll
need a clear indication of what is expected
in each position. Use the table below to
formulate the roles of your kids, whilst
assessing in which area players might need
to improve:
Getting started PRE-season TRAINING ESSENTIALS
As with the previous sessions, a good warm-
up is essential. Then go through some passing
No.4: You are what you eat -
drills followed by a ‘pass and move’ game, as
Kids are not be renowned for having
outlined in the first two parts of this plan. These
the best diets – they do not know how
are the fundamental basics and should be
critical a good diet is to an athlete,
incorporated into any training session.
and a fair proportion don’t care. After
But from this point onwards we can be a little
all, this is football with their mates, so
bit more ambitious. For older players, practise
there’s no point making them conduct a
some heading games – a simple ‘throw and
health regime befitting of an Olympian.
head’ between two players will do for starters.
But eating a proper diet during the
For younger players, tell them to use their
season can be the difference between
chest to control before bringing the ball down.
a starting position and sitting on the
bench; or taking home a championship
Crossing and finishing trophy and finishing second.
For the first team drill, try a ‘crossing and
It can also be the deciding factor in
finishing’ challenge. Not only is the ability to
close games. A poor diet can undo all
get balls in from the wing a very important
the hard work that is done in training by
part of the game, but this doubles as a great
preventing the body from recovering,
conditioning tool too. And what’s more, any
adapting, and improving.
practice that ends with an effort on goal will
reinforce in your team the idea that training has You should inform your players what
a positive end product. is good to eat and what to avoid,
offering guidelines for what and when
Start with four players in the final third – a
to eat before games and training.
midfielder, a winger and two forwards – plus
a keeper in the goal. The midfielder plays out Finally, identify the foods that, ideally,
to the winger who, in one or two touches, should be avoided, such as sweets,
crosses for the forwards. high fat and deep fried food and high
sugar drinks. If players’ parents follow
Starting on the edge of the area, they now
these guidelines for proper nutrition
run in looking to finish in the goal.
throughout the season, the rewards can
be great!

Position Physical qualities Technical qualities Tactical qualities Mental qualities

required required required required As players get
used to the process,
Goalkeeper Size , Agility Safe hands Choice of positioning Personality progress it by
Reactions Good technique on the and movement Confidence adding in overlaps
Jumping skills line and in the air Anticipation Calmness
on the wing, or by
Suppleness Good skills with the feet Good distribution Concentration
introducing a
Full-backs Speed endurance Defensive technique Positioning and Aggressiveness defender – and
Explosive speed Tackling and sliding repositioning Willpower always ensure you
Receiving Timing Confidence
Good-quality passing Versatility in attack rotate positions so
Running with the ball every player
samples each role.
Central Height Intercepting Anticipation Leadership
defenders Power
Jumping skills
Ball control
Heading
Positioning, Marking
Covering and
Temperament
Direction, Calmness Race to the line
Speed, Mobility Long/short passing support play Courage By the third session, you’ll also find that
Midfielders Endurance Defensive technique Positioning and Fighting qualities
players’ fitness is building nicely. For a great
Strength (in the duel) Passing repositioning Cooperation pursuit that tests pace and finishing skill, give
Mobility Receiving Anticipation Willpower a player the ball 40 yards from goal, and tell
Dribbling Pressing him he has 10 seconds in which to find the
Wingers Endurance Running with the ball Moving to defend Courage, Willpower net. This is extremely motivating, generates
Speed Dribbling Moving to attack Generosity of spirit good banter and concentrates on skill.
Crossing Pressing Concentration
Shooting Winning duels Risk-taking
Finish the session with a small-sided
game, putting into practice everything the
Strikers Power Finishing Constant movement Confidence players have learnt, then a warm down.
Speed Control Changing of positions Opportunism
Liveliness Heading Runs into space Trickery
Agility Dribbling, Feinting Timing Perseverance

SOCCER COACH WEEKLY 5

 pre-season fitness

Week 4 - The final piece of the puzzle

The start of the season is almost upon we’ve just placed two cones 20 yards apart
us, and over the last three weeks you’ll with a player on each cone and a running pre-season TRAINING ESSENTIALS
have seen your players getting into the player in between. Each time the running player
sort of physical and mental shape that gets to a cone, he passes to a team mate who No.5: Injury worries?
is going to guide them through a long then sprints to the opposite cone with the ball, Many coaches worry that players
season ahead. and so on. returning from a break are susceptible
The last pre-season training session Remember to shorten or lengthen the to injuries during pre-season, meaning
is all about stepping up and brushing up. distance between the cones to decrease or they miss the start of the campaign.
You’re looking for the final pieces of the increase the intensity. But research carried out by European
puzzle to fit into place with your players, sports psychologists Brito, Rebelo,
as they put into practice everything 2 Soares, Seabra, Krustrup and
they’ve learnt so far. Malina found that fears were largely
3 unfounded. A total of 912 youths aged
1
12 to 19 years were assessed during
Stepping up and brushing up the preseason of 2009/10 season,
3
0mins: Light jogging with clubs’ medical staff recording all
3mins: Static stretches injuries. From this, estimated injury
6mins: Light jogging rates per 1,000 hours of action were
9mins: Dynamic stretches 20m calculated. On average, there were
12mins: Running with the ball just 1.8 injuries per 1,000 hours of
20mins: Refresh drills from previous sessions run with the ball pre-season training and 6.7 injuries per
40mins: Formation shape 1,000 hours in pre-season matches.
55mins: Small-sided game Injuries were sustained by 7.2% of
75mins: Warm down
85mins: Feedback
Refresh drills from previous sessions players during pre-season, and 79% of
those injuries involved the lower limbs,
It’s always a good idea to reference again
of which 23% were located to the
As always, a decent warm-up is essential. practices from the previous sessions in which
thigh. Muscle strains and contusions
Repeat the ideas from the previous sessions you feel your players could still improve.
were the most common injuries caused
though this time incorporate jumping So whether their heading needs work, their
by tackles. The researchers found
and bounding so as to really stretch your crossing and finishing could be improved upon,
that there was no age-related trend in
players, making the most of their ever- or the intense 1v1s could be better played
the incidence of pre-season injuries,
strengthening aerobic base. out, always go back over old drills. Players
and that during this training period,
will approach them fresh and optimistic of
coaches should expect their players to
Running with the ball performing better than they did last time.
sustain a majority of muscle
It’s good to get players running with strains, especially in
the ball quickly too. Sometimes dribbling Formation shape the thigh region.
drills can be complex and convoluted, but The final training session also offers a great
even a simple ‘run and lay off’ practice will opportunity to rehearse shape work and other
tactical ideas prior to the opening match of how you want
get players rehearsing close control and
the season. You should have a clear idea of your team
positive movement. In the example given,
to play, so
run through
some basic
TRAINING INTENSITY GUIDE
ideas with
Keep an eye on this table throughout the course of the season to check and monitor players, and
the type and intensity of your training. The recommendations below should ensure your do the drills
players are being coached the correct quantity and intensity of tactical information at the unopposed at first so as
right time. not to complicate the procedure.
Either gradually bring in opposition
players, or go straight into the small-sided
Season Technical Tactical Physical Physical Physical game to see players putting the ideas into
Training Training Training: Training: Training: immediate practice.
Strength/Power LSA SAS
Feedback
Pre-season High Medium Low Medium Medium
Competitive Season Low/Medium High Low Medium Medium After the small-sided game, you should
Off-season High Low High Medium Medium
get your players to warm down, then sit them
around in a circle and ask for their feedback
on pre-season. The players should be feeling
*Lateral Speed and Agility (LSA) involves increasing foot speed and the efficiency and speed of a lot fitter, with a collection of tactical and
changes of direction. technical ideas that’s small enough for them
* Straight-Ahead-Speed and Acceleration (SAS) involves improving acceleration mechanics so
to learn well whilst not being overbearing or
that the body is efficiently using movement and positioning to increase speed.
difficult to remember.

SOCCER COACH WEEKLY 6