PRE-SEASON

guide

talent
ain’t
enough
TRAIN
like
a pro
THIS pre season
 pre season
Pre season is the time to get the edge as a player, improve as an
athlete and lay the foundations for the tough campaign ahead.

The game is getting faster and more physically demanding year

on year. The modern day footballer needs to have speed, agility,
strength and also have the capacity to cover 10k + within a game.
Now also take into consideration the prospect of a 40 week
season consisting of potentially 50 + games and you start to see
not just the importance of being a strong and durable athlete but
also that during the season the opportunity to overload the body
and push your physical limits are well…. limited.

Pre season is a golden opportunity to improve your speed,

strength and endurance whilst also improving the quality of your
movement aswell as create good habits with your training,
recovery and nutrition that you can carry with you through the
season

A well structured Pre Season training programme will act as the

road map to help you improve the most effective and efficient way
possible ready for when the season starts. Our programme
includes periods of high intensity and high volume work but also
includes periods of rest and recovery. We introduce the stress, we
allow the body to recovered we come back stronger again and
again.
 30 day
guide

5 sessions
2 Pitch
2 gym
1 recovery
 things to know
Who is this programme for?
This programme is for players of all levels who want
some structure and guidance with their training as they
head into the new season

What will you need?

We’ve designed this plan to be as accessible to as many
players as possible so you wont need too much space or
equipment to have a quality training session.

you’ll need…

* Access to an outdoor space

* Balls, cones and a stop watch or phone
* Access to basic gym equipment such as dumbbells
and bands

Can you incorporate this programme alongside team

training?
You can. The 30 day planner we have suggested is ideal
for those who are training solo without a team but it can
easily be scaled and adapted should you want to use
aspect of it in conjunction with your current schedule
 things to know
How will you measure your progress?
Of course if your going to commit to a programme then
you want to know that is having a positive impact. thats
why we’ve added a testing protocol for you to do at the
start and end of your 30 days to measure your fitness
improvements

Can you do this program in season?

This programme is designed specifically for the pre
season period. However members to our TAE online
academy will have access to new in season programmes
every month. For more info check out
talentaintenough.co.uk/academy

Can you follow this plan with a friend?

To get the most out of this plan and be able to perform
some of these pitch based drills it’s recommended that
you train with a partner. The gym workouts can be done
on your own
 30 day structure
The table below gives an example of how this 30 day training block
can be structured. In the 30 days you will undertake 10 Pitch
sessions, 10 Gym sessions, 5 recovery sessions and 5 days of
complete rest. If you have team training or games then tailor this
plan to suit your schedule

1 2 3 4 5
TEST + PITCH 1 GYM 1 PITCH 2 RECOVERY GYM 2

6 7 8 9 10
OFF PITCH 1 GYM 1 PITCH 2 RECOVERY

11 12 13 14 15
GYM 2 OFF PITCH 1 GYM 1 PITCH 2

16 17 18 19 20
RECOVERY GYM 2 OFF PITCH 1 GYM 1

21 22 23 24 25
PITCH 2 RECOVERY GYM 2 OFF PITCH 1

26 27 28 29 30
GYM 1 PITCH 2 RECOVERY GYM 2 RE TEST
 test yourself
Testing is a vital part of any top athletes training plan. It
will highlight your strengths and weaknesses and give
you a benchmark from which future progress can be
measured.

The 3 tests that we’ve included in this plan will

measure your speed, agility and endurance. Test
yourself on day 1 and again on day 30

40 meter sprint VIDEO

speed test

arrow head agility test VIDEO

agility test

yoyo test VIDEO

endurance test
 pitch session 1
click on exercise name for video demo
PLYOS

DC JUMPS 8 reps - 4 sets

60 seconds rest
CONT BROAD JUMPS 4 reps - 4 sets
60 seconds rest

A-SKIP 10 meters - 3 sets

PREP

60 seconds rest
FAST FEET TO SPRINT 5 reps - 4 sets
90 seconds rest

RESISTED SPRINT 15 meters - 3 sets

90 seconds rest
SPEED

ARROWHEAD AGILITY 1 rep (es) - 3 sets

120 seconds rest
PASS & SPRINT 5 balls - 4 sets
120 seconds rest

PASS & MOVE 60 seconds - 4 sets

TECH

60 seconds rest
DIAMOND DRILL 5 balls - 4 sets
90 seconds rest
CON

3 BALL CARRY 1 rep - 4 sets

90 seconds rest
 gym session 1
click on exercise name for video demo

ECC DROP & JUMP 4 reps - 4 sets

90 seconds rest

RFE SPLIT SQUAT 8 reps (es) - 4 sets

BENT OVER ROW 10 reps - 4 sets

60 seconds rest

DB HIP THRUST 15 reps - 4 sets

1 ARM DB PRESS 12 reps (es) - 4 sets

NORDICS 6 reps - 4 sets

90 seconds rest

REV PLANK PRESS 15 reps - 3 sets

BANDED ROTATION 10 reps (es) - 3 sets

ALEKNAS 15 reps - 3 sets

COPENHAGEN For form - 3 sets

90 seconds rest
 pitch session 2
click on exercise name for video demo
PLYOS

BOUNDS 8 reps (es) - 4 sets

45 seconds rest
MEDIAL HOPS 8 reps (es) - 4 sets
45 seconds rest

RES LATERAL PUSH 8 reps - 4 sets

PREP

60 seconds rest
LAT STOMP & PUSH 5 reps (es) - 4 sets
60 seconds rest

LAT SHUF SWITCHES 30 seconds - 4 sets

45 seconds rest
SPEED

4 CONE REACTION 30 seconds - 4 sets

45 seconds rest
CHOAS MIRROR 45 seconds - 4 sets
90 seconds rest

PASS & CATCH 60 seconds - 4 sets

TECH

60 seconds rest
DRIBBLE, GO, REC 3 minutes - 3 sets
90 seconds rest
CON

PITCH RUN 1 rep - 6 set

90 seconds rest
 recovery session
click on exercise name for video demo

ROLL CALVES (no video) 60 seconds (es) - 1 set

FOAM ROLL

ROLL QUADS (no video) 120 seconds - 1 set

ROLL GROINS (no video) 60 seconds (es) - 1 set

ROLL THORACIC (no video) 120 seconds - 1 set

HAMSTRING (no video) 30 seconds - 1 set

STRETCH

GROIN (no video) 30 seconds - 1 set

GLUTES (no video) 30 seconds - 1 set

HIP FLEXOR (no video) 30 seconds - 1 set

SL RDL TO KNEE HUG 10 reps (es) - 1 set

MOBILISE

INCHWORMS 10 reps - 1 set

LUNGE TO ROTATION 10 reps (es) - 1 set

SQUAT TO STAND 10 reps - 1 set
WORLDS GREATEST 10 reps (es) - 1 sets
 gym session 2
click on exercise name for video demo

BROAD JUMP 6 reps - 4 sets

90 seconds rest

B-STANCE RDL 12 reps (es) - 4 sets

1 ARM 1 LEG O/H PRESS 12 reps (es) - 4 sets

60 seconds rest

GOBLET SQUAT 10 reps - 4 sets

RENEGADE ROW 10 reps (es) - 4 sets

LUNGE MATRIX 3 reps (es) - 4 sets

60 seconds rest

PLANK WALK 6 reps - 3 sets

SIDE PLANK ROW 12 reps (es) - 3 sets

BEAR CRAWL 10 meters- 3 sets

SUITCASE MARCH 10 meters (es) - 3 sets

90 seconds rest
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