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  • Weekly Training

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    shalehudin
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    The document outlines the weekly training program for the UniSZA football team during their pre-competition phase from February 15th to March 20th. The schedule includes morning and afternoon sessions focused on conditioning, strength training, skill drills, tactical work, and practice matches. Key activities include warm-ups, coordination drills, defending techniques, passing/receiving, build-up play, and cooling down stretches. The intensity of conditioning and number of repetitions gradually increases over the weeks.

    Original Description:

    FOOTBALL SESSION PLAN 1

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    The document outlines the weekly training program for the UniSZA football team during their pre-competition phase from February 15th to March 20th. The schedule includes morning and afternoon sessions focused on conditioning, strength training, skill drills, tactical work, and practice matches. Key activities include warm-ups, coordination drills, defending techniques, passing/receiving, build-up play, and cooling down stretches. The intensity of conditioning and number of repetitions gradually increases over the weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    15 views18 pages

    Weekly Training

    Uploaded by

    shalehudin
    The document outlines the weekly training program for the UniSZA football team during their pre-competition phase from February 15th to March 20th. The schedule includes morning and afternoon sessions focused on conditioning, strength training, skill drills, tactical work, and practice matches. Key activities include warm-ups, coordination drills, defending techniques, passing/receiving, build-up play, and cooling down stretches. The intensity of conditioning and number of repetitions gradually increases over the weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 18

    UniSZA FOOTBALL TEAM

    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    15-Feb-20 16-Feb-20 17-Feb-20 18-Feb-20 19-Feb-20 20-Feb-20 21-Feb-20

    AM OFF
    8.00-10.00

    CONDITIONING
    Warm Up with Ball Warm Up with Ball Warm Up with Ball Warm Up with Ball
    Dynamic Streching
    AR: STEP 1
    Coordination Drills Coordination Drills STRENGTH 60 MIN: 6 REPS Coordination Drills Coordination Drills OFF
    SESSION REST 60 SEC
    PM Passing & Receiving Passing & Receiving Passing & Receiving Build Up From GK
    5.00-7.00 BIG GAMES 9X9

    SSG SSG 2 X 10 MINIT SSG SSG


    REST 2 MINIT
    Stretching Stretching Stretching Stretching
    COOLING DOWN

    PHASE : PRE COMPETITION


    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    22-Feb-20 23-Feb-20 24-Feb-20 25-Feb-20 26-Feb-20 27-Feb-20 28-Feb-20

    AM CURICULUM OFF
    8.00-10.00
    CLASS

    Warm Up with CONDITIONING Warm Up with Ball Warm Up with Ball Warm Up with Ball
    Ball
    Dynamic Streching
    OFF AR: STEP 2 Coordination Drills Coordination Drills Coordination Drills OFF
    PM Coordination 60 MIN: 6 REPS
    5.00-7.00 Drills REST 60 SEC Defending 1 v 1, 2v 1 Defending 2 v 2, 3v 2 Defending Shape
    ( Half Field)
    BIG GAMES 10 x 10
    Build Up From SSG SSG
    The Back 2 X 10 MINIT SSG
    REST 2 MINIT Stretching Stretching
    Stretching Stretching
    COOLING DOWN

    PHASE : PRE COMPETITION


    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    29-Feb-20 01 Mac-20 02-Mac-20 03-Mac-20 04-Mac-20 05-Mac-20 06-Mac-20

    AM CURICULUM CLASS OFF


    8.00-10.00

    Warm up with ball Warm Up with Warm Up with CONDITIONING Warm Up with Ball
    Ball Ball WARM UP FS/SR:STEP 1
    Coordination Drills 2 SERIES :6 REP Coordination Drills Internal Games OFF
    PM SSG Coordination Coordination 15 MIN: REST 4 MIN
    5.00-7.00 Combination Play Drills Drills Wing play Ice Bath
    REST : 10 SEC
    Streching
    Combination Ball Possesion REST BETWEEN Crossing & Finishing
    SERIES:4 MIN
    Play (Middle 3rd)
    MEDIUM GAME ¾ Field Play ( 10 v 10)
    5X5
    Stretching SSG
    4 MIN: REST 2 MIN: 4 Core Strength
    Stretching REPS

    STRECHING Cooling Down

    PHASE : PRE COMPETITION


    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM
    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
    07-Mac-20 08- Mac-20 09-Mac-20 10-Mac-20 11-Mac-20 12-Mac-20 13-Mac-20

    AM CURICULUM CLASS OFF


    8.00-10.00

    Warm up with CONDITIONING Warm up with


    Ball WARM UP RECOVERY FOR PLAYER Ball
    FS/SR : STEP 2
    Warm up with Ball 2 SERIES : 7 REP PLAY ABOVE 60 MIN
    Coordination 15 MIN: REST 4 MIN Coordination Drill OFF
    PM Coordination Drill Drill FRIENDLY GAME REST OF PLAYERS
    5.00-7.00 REST :10 SEC SSG Game Correction
    REST BETWEEN
    Crossing & Build Up Play 5V5 / 6V6
    SERIES: 4 MIN
    Finishing Tactical MED GAME :6V6 Tactical
    SSG Cooling Down 4 MIN: REST 2 MIN: 4 ICE BATH Cooling Down
    Streching REP
    Streching Streching
    COOLING DOWN
    STRECHING

    PHASE : PRE COMPETITION


    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM
    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
    14-Mac-20 15- Mac-20 16-Mac-20 17-Mac-20 18-Mac-20 19-Mac-20 20-Mac-20

    AM Morning Walk & OFF


    8.00-10.00
    Briefing

    Warm up with Warm up with Warm up with Ball CONDITIONING


    Ball Ball WARM UP Warm up with Ball Warm up with
    FS/LR : STEP 1
    FRIENDLY GAME 1 SERIES : 6 REP: 4 ball
    Coordination Drill Coordination Drill Coordination Drill REP:2REP Coordination Drill
    PM 5M: 30s, 15M:45S,25M:60s Coordination
    5.00-7.00 Game Correction Ball Possesion Combination Play Crossing & Drills
    SMALL GAME
    Tactical Finishing Passing &
    High Pressing Cooling Down 3X3 Set Piece Receiving
    Cooling Down SSG
    Core & Strength 1 min : Rest 3 min: 6 reps Streching Streching
    Cooling Down Travel to Kuala
    Streching
    Lumpur (10pm)

    PHASE : PRE COMPETITION


    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    21-Mac-20 22- Mac-20 23-Mac-20 24-Mac-20 25-Mac-20 26-Mac-20 27-Mac-20

    AM 1st GAME KPM Morning Walk REST 2ND GAME KPM 3RD GAME KPM Morning Walk GAME KPM CUP
    8.00-10.00 (QUATER FINAL)
    CUP Briefing & Game CUP CUP Briefing & Game
    Ice Bath after Correction Ice Bath after Correction
    Game Game

    Warm up with Warm up with


    Ball Ball
    Warm up with
    Ball Coordination Drill Coordination
    PM OFF OFF OFF Drill OFF
    5.00-7.00
    Recovery Session Tactical
    Cooling Down Set Piece Drill Tactical
    Cooling Down Set Piece Drill
    Cooling Down

    PHASE : COMPETITION
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    28-Mac-20 29- Mac-20 30-Mac-20 31-Mac-20 01-Apr-20 02-Apr-20 03-Apr-20

    AM GAME KPM CUP


    8.00-10.00 (SEMI FINAL) OFF OFF
    ICE BATH AFTER
    GAME

    Warm up with Ball Warm Up with Ball Warm Up with


    Ball
    TRAVEL BACK TO OFF OFF Coordination Drill Coordination Drills OFF
    TERENGGANU Coordination
    PM Passing & Receiving Combination Play Drills
    5.00-7.00 Ball Possesion
    SSG SSG Build Up From
    Streching The Back
    Stretching
    Stretching

    PHASE : COMPETITION
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    04-Apr-20 05-Apr-20 06-Apr-20 07-Apr-20 08-Apr-20 09-Apr-20 10-Apr-20

    AM
    8.00-10.00

    Warm up with Warm up with CONDITIONING


    Ball Ball WARM UP
    FS/LR : STEP 2
    1 SERIES : 6 REP: 4 Warm up with Ball Warm up with Ball Warm up with
    Coordination Drill Coordination Drill REP:2REP ball GAME KPM CUP
    5M: 30s, Coordination Drill Coordination Drill (FINAL 1)
    Crossing & Ball Possesion 15M:45S,25M:60s Coordination
    PM
    5.00-7.00 Finishing SMALL GAME
    Tactical Ball Possesion Drills
    SSG Crossing & Set Piece Passing &
    Streching Finishing 4X4 Internal Game Receiving
    Streching SSG
    Core & Strength 1 min : Rest 3 min: 6 Cooling Down Travel to Venue Streching
    reps
    Cooling Down (10pm)
    Streching

    PHASE : COMPETITION
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    11-Apr-20 12-Apr-20 13-Apr-20 14-Apr-20 15-Apr-20 16-Apr-20 17-Apr-20

    AM
    8.00-10.00

    Warm up with CONDITIONING Warm up with Ball


    Ball WARM UP Warm up with Ball Warm up with
    FS/LR : STEP 1
    OFF 1 SERIES : 6 REP: 4 Coordination Drill ball
    Coordination Drill REP:2REP Coordination Drill
    PM 5M: 30s, Tactical Coordination GAME KPM CUP
    5.00-7.00 Game Correction 15M:45S,25M:60s /Combination Play Ball Possesion Drills ( FINAL 2)
    Tactical SMALL GAME
    Set Piece Passing &
    Internal Game Receiving
    Cooling Down 3X3 Streching SSG
    Cooling Down Travel to Venue Streching
    1 min : Rest 3 min: 6 (10pm)
    reps

    Streching

    PHASE : COMPETITION
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    18-Apr-20 19-Apr-20 20-Apr-20 21-Apr-20 22-Apr-20 23-Apr-20 24-Apr-20

    AM 1 RAMADHAN
    8.00-10.00

    PM STUDY STUDY STUDY STUDY STUDY STUDY STUDY


    5.00-7.00 BREAK BREAK BREAK BREAK BREAK BREAK BREAK

    PHASE : MAINTENANCE/BREAK
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    25-Apr-20 26-Apr-20 27-Apr-20 28-Apr-20 29-Apr-20 30-Apr-20 01-Mei-20

    AM
    8.00-10.00

    PM STUDY STUDY STUDY STUDY STUDY STUDY STUDY


    5.00-7.00 BREAK BREAK BREAK BREAK BREAK BREAK BREAK

    PHASE : MAINTENANCE/BREAK
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    02-Mei-20 03-Mei-20 04-Mei-20 05-Mei-20 06-Mei-20 07-Mei-20 08-Mei-20

    AM EXAMINATION EXAMINATION EXAMINATION EXAMINATION EXAMINATION


    8.00-10.00
    MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER
    FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH

    PM EXAMINATION EXAMINATION EXAMINATION EXAMINATION EXAMINATION


    5.00-7.00 MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/
    FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH

    PHASE : MAINTENANCE/BREAK
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    09-Mei-20 10-Mei-20 11-Mei-20 12-Mei-20 13-Mei-20 14-Mei-20 15-Mei-20

    AM EXAMINATION EXAMINATION EXAMINATION EXAMINATION EXAMINATION


    8.00-10.00
    MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/
    FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH

    PM EXAMINATION EXAMINATION EXAMINATION EXAMINATION EXAMINATION


    5.00-7.00 MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/
    FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH

    PHASE : MAINTENANCE/BREAK
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM
    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
    16-Mei-20 17-Mei-20 18-Mei-20 19-Mei-20 20-Mei-20 21-Mei-20 22-Mei-20

    AM EXAMINATION EXAMINATION EXAMINATION EXAMINATION EXAMINATION


    8.00-10.00
    MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/
    FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH

    PM EXAMINATION EXAMINATION EXAMINATION EXAMINATION EXAMINATION


    5.00-7.00 MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/ MID SEMESTER/
    FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH FASTING MONTH

    PHASE : MAINTENANCE/BREAK
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    23-Mei-20 24-Mei-20 25-Mei-20 26-Mei-20 27-Mei-20 28-Mei-20 29-Mei-20

    AM HARI RAYA
    8.00-10.00
    AIDILFITRI

    PM HARI RAYA SEMESTER BREAK SEMESTER BREAK SEMESTER BREAK SEMESTER BREAK SEMESTER BREAK
    5.00-7.00
    AIDILFITRI

    PHASE : MAINTENANCE/BREAK
    UniSZA FOOTBALL TEAM
    WEEKLY TRAINING PROGRAM

    TIME SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    30-Mei-20 31-Mei-20 01-Jun-20 02-Jun-20 03-Jun-20 04-Jun-20 05-Jun-20

    AM
    8.00-10.00

    PM SEMESTER BREAK SEMESTER BREAK SEMESTER BREAK SEMESTER BREAK SEMESTER BREAK SEMESTER BREAK SEMESTER BREAK
    5.00-7.00

    PHASE : MAINTENANCE/BREAK

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