FOOTBALL

TRAINING PLAN
 3 MONTHS TRAINING PLAN
JULY - CONDITIONING PHASE
AUGUST - PREPARATORY PHASE
SEPTEMBER - COMPETITIVE PHASE
 JULY

CONDITI
 MONDAY
 ROUTING/SKILLS
 Warm-up

WEEK 1
 Speed and Agility Ladder Skills
 Cool down
 DRILLS
 Stretching
 Forward step (speed)
 Side step (speed)
 Side run (speed)
 Cool down exercises
 TIME DURATION
• 2 HOURS
 TUESDAY
 ROUTING/SKILLS

WEEK 1
 Warm-up
 Speed and Agility Ladder Skills
 DRILLS
 Stretching
 Straddle hops (speed)
 Bunny hops (speed)
 Twist hops (speed)
 TIME DURATION
• 2 HOURS
 WEDNESDAY
REST DAY
THURSDAY

WEEK 1
ROUTING/SKILLS
Warm-up
Speed and Agility Ladder Skills
Cool down
DRILLS
Stretching
In and out (agility)
Ali shuffle (agility)
Cool down exercises
TIME DURATION
• 2 HOURS
 FRIDAY
 ROUTING/SKILLS

WEEK 1
 Warm-up
 Speed and Agility Ladder Skills
 Cool down
 DRILLS
 Stretching
 River dance (agility)
 Ickey shuffle (agility)
 Cool down exercises
 TIME DURATION
• 2 HOURS
 SATURDAY
 ROUTING/SKILLS
 Warm-up
 Speed and Agility Ladder Skills

WEEK 1
 Cool down
 DRILLS
 Stretching
 Forward step (speed)
 Side step (speed)
 Side run (speed)
 Straddle hops (speed)
 Bunny hops (speed)
 Twist hops (speed)
 In and out (agility)
 Ali shuffle (agility)
 River dance (agility)
 Ickey shuffle (agility)
 Cool down exercises
 TIME DURATION
• 3 HOURS
SUNDAY
 REST DAY
 MONDAY
 ROUTING/SKILLS
 Warm-up
WEEK 2  3 aspects of exercises in conditioning
 Cool down
 DRILLS
 Stretching
 Half-field shuttle
 Stinkers
 40 yards shuttle
 Cool down exercises
 TIME DURATION
• 2 HOURS
 TUESDAY
 ROUTING/SKILLS
 Warm-up
 Basic drills

WEEK 2
- 5 Essential Passing and Receiving
 Cool down
 DRILLS
 Stretching
 Two touch box
 Directional touch
 Reverse pass
 Aeriel touch box
 Touch ladder
 Cool down exercises
 TIME DURATION
• 2 HOURS
 WEDNESDAY
 REST DAY
THURSDAY

WEEK 2
 ROUTING/SKILLS
 Warm-up
 3 aspects of exercises in conditioning
 Cool down
 DRILLS
 Stretching
 Half-field shuttle
 Stinkers
 40 yards shuttle
 Cool down exercises
 TIME DURATION
• 2 HOURS
 FRIDAY
 ROUTING/SKILLS

WEEK 2
 Warm-up
 Basic drills
- 5 Essential Passing and Receiving
 Cool down
 DRILLS
 Stretching
 Two touch box
 Directional touch
 Reverse pass
 Aeriel touch box
 Touch ladder
 Cool down exercises
 TIME DURATION
• 2 HOURS
 SATURDAY
 ROUTING/SKILLS
 Warm-up

WEEK 2
 3 aspects of exercises in conditioning
 Basic drills
- 5 Essential Passing and Receiving
 Cool down
 DRILLS
 Stretching
 Half-field shuttle
 Stinkers
 40 yards shuttle
 Two touch box
 Directional touch
 Reverse pass
 Aeriel touch box
 Touch ladder
 Cool down exercises
 TIME DURATION
• 3 HOURS
SUNDAY
 REST DAY
 MONDAY
 ROUTING/SKILLS
 Warm-up

WEEK 3
 Basic Drills
- Kicking
 Cool down
 DRILLS
 Stretching
 Pass
 Shot
 Cool down exercises
 TIME DURATION
• 2 HOURS
 TUESDAY
 ROUTING/SKILLS
 Warm-up

WEEK 3
 Basic Drills
- Kicking
 Cool down
 DRILLS
 Stretching
 Chip
 Cross
 Punt
 Cool down exercises
 TIME DURATION
• 2 HOURS
 WEDNESDAY
 REST DAY
THURSDAY

WEEK 3
 ROUTING/SKILLS
 Warm-up
 Basic Drills
- Kicking
 Cool down
 DRILLS
 Stretching
 Pass
 Shot
 Cool down exercises
 TIME DURATION
• 2 HOURS
 FRIDAY
 ROUTING/SKILLS
 Warm-up

WEEK 3
 Basic Drills
- Kicking
 Cool down
 DRILLS
 Stretching
 Chip
 Cross
 Punt
 Cool down exercises
 TIME DURATION
• 2 HOURS
 SATURDAY
 ROUTING/SKILLS
 Warm-up
 Basic Drills

WEEK 3
- Kicking
 Cool down
 DRILLS
 Stretching
 Pass
 Shot
 Chip
 Cross
 Punt
 Cool down exercises
 TIME DURATION
• 3 HOURS
SUNDAY
 REST DAY
 MONDAY
 ROUTING/SKILLS
 Warm-up
WEEK 4  Basic Drills
- Dribbling
 Cool down
 DRILLS
 Stretching
 Drill # 1
 Drill # 2
 Drill # 3
 Cool down exercises
 TIME DURATION
• 2 HOURS
 TUESDAY
 ROUTING/SKILLS
 Warm-up

WEEK 4
 Basic Drills
- Dribbling
 Cool down
 DRILLS
 Stretching
 Drill # 1
 Drill # 2
 Drill # 3
 Cool down exercises
 TIME DURATION
• 2 HOURS
 WEDNESDAY
 REST DAY
THURSDAY

WEEK 4
 ROUTING/SKILLS
 Warm-up
 Basic Drills
- Dribbling
 Cool down
 DRILLS
 Stretching
 Drill # 1
 Drill # 2
 Drill # 3
 Cool down exercises
 TIME DURATION
• 2 HOURS
 FRIDAY
 ROUTING/SKILLS

WEEK 4
 Warm-up
 Basic Drills
- Dribbling
 Cool down
 DRILLS
 Stretching
 Drill # 1
 Drill # 2
 Drill # 3
 Cool down exercises
 TIME DURATION
• 2 HOURS
 SATURDAY
 ROUTING/SKILLS
 Warm-up

WEEK 4
 Basic Drills
- Dribbling
 Cool down
 DRILLS
 Stretching
 Drill # 1
 Drill # 2
 Drill # 3
 Cool down exercises
 TIME DURATION
• 3 HOURS
SUNDAY
 REST DAY
AUGUST
PREPARATORY PHASE
WEEK 1
MONDAY
 ROUTING/SKILLS
 Warm-up
 Running Exercises
 Cool down
 DRILLS
 Stretching
 Running Straight Ahead
 Hip out/ Open the gate
 Hip in/ Close the gate
 Cool down exercises
 TIME DURATION
• 2 HOUR
 WEEK 1
TUESDAY
 ROUTING/SKILLS
 Warm-up
 Running Exercises
 Cool down
 DRILLS
 Stretching
 Circling Partner
 Shoulder Contact
 Cool down exercises
 TIME DURATION
• 2 HOUR
 WEEK 1
WEDNESDAY
REST DAY
THURSDAY
ROUTING/SKILLS
Warm-up
Running Exercises
Cool down
DRILLS
Stretching
Quick forward and backward
Running across the pitch
Cool down exercises
TIME DURATION
• 2 HOUR
 WEEK 1
FRIDAY
 ROUTING/SKILLS
 Warm-up
 Running Exercises
 Cool down
 DRILLS
 Stretching
 Bounding
 Plant and Cut
 Cool down exercise
 TIME DURATION
• 2 HOUR
 WEEK 1
SATURDAY
 ROUTING/SKILLS
 Warm-up
 Running Exercises
 Cool down
 DRILLS
 Stretching
 Running Straight Ahead
 Hip out/ Open the gate
 Hip in/ Close the gate
 Circling Partner
 Shoulder Contact
 Quick forward and backward
 Running across the pitch
 Bounding
 Plant and Cut
 Cool down exercise
 TIME DURATION
• 3 HOURS
SUNDAY
 REST DAY
WEEK 2
MONDAY
 ROUTING/SKILLS
 Warm-up
 Strength/Plyometrics/Balance
- Forearm Plank
 Cool down
 DRILLS
 Stretching
 Static Hold
 Alternate legs
 One leg lift and hold
 Cool down exercises
 TIME DURATION
• 2 HOUR
WEEK 2
TUESDAY
 ROUTING/SKILLS
 Warm-up
 Strength/Plyometrics/Balance
- Forearm Side Plank
 Cool down
 DRILLS
 Stretching
 Static hold
 Raise and lower hip
 With leg lift
 Cool down exercises
 TIME DURATION
• 2 HOUR
WEEK 2
WEDNESDAY
 REST DAY
THURSDAY
 ROUTING/SKILLS
 Warm-up
 Strength/Plyometrics/Balance
- Forearm Plank
 Cool down
 DRILLS
 Stretching
 Static Hold
 Alternate legs
 One leg lift and hold
 Cool down exercises
 TIME DURATION
– 2 HOUR
WEEK 2
FRIDAY
 ROUTING/SKILLS
 Warm-up
 Strength/Plyometrics/Balance
- Forearm Side Plank
 Cool down
 DRILLS
 Stretching
 Static hold
 Raise and lower hip
 With leg lift
 Cool down exercises
 TIME DURATION
• 2 HOUR
WEEK 2
SATURDAY
 ROUTING/SKILLS
 Warm-up
 Strength/ Plyometrics/ Balance
- Forearm Plank
- Forearm side plank
 DRILLS
 Stretching
 Static Hold
 Alternate legs
 One leg lift and hold
 Static hold
 Raise and lower hip
 With leg lift
 Cool down exercises
 TIME DURATION
• 3 HOURS
SUNDAY
 REST DAY
WEEK 3
MONDAY
 ROUTING/SKILLS
 Warm-up
 Nordic Hamstring Exercise
 Cool down
 DRILLS
 Stretching
 Level 1
 Level 2
 Level 3
 Cool down exercises
 TIME DURATION
• 2 HOUR
 WEEK 3
TUESDAY
 ROUTING/SKILLS
 Warm-up
 Copenhagen Adductor Exercise
 Cool down exercise
 DRILLS
 Stretching
 Side lying leg raise
 Top knee supported
 Top ankle supported
 Cool down exercises
 TIME DURATION
• 2 HOUR
 WEEK 3
WEDNESDAY
 REST DAY
THURSDAY
 ROUTING/SKILLS
 Warm-up
 Single leg balance
 Cool down
 DRILLS
 Stretching
 Hold the ball
 Throwing ball with partner
 Test the partner
 Cool down exercises
 TIME DURATION
• 2 HOUR
 WEEK 3
FRIDAY
 ROUTING/SKILLS
 Warm-up
 Nordic Hamstring Exercise
 Copenhagen Adductor Exercise
 Cool down
 DRILLS
 Stretching
 Level 1
 Level 2
 Level 3
 Side lying leg raise
 Top knee supported
 Top ankle supported
 Cool down exercises
 TIME DURATION
• 2 HOURS
WEEK 3
SATURDAY
 ROUTING/SKILLS
 Warm-up
 Nordic Hamstring Exercise
 Copenhagen Adductor Exercise
 Single leg balance
 Cool down
 DRILLS
 Stretching
 Level 1
 Level 2
 Level 3
 Side lying leg raise
 Top knee supported
 Top ankle supported
 Throwing ball with partner
 Test the partner
 Cool down exercises
 TIME DURATION
• 3 HOURS
SUNDAY
 REST DAY
WEEK 4
MONDAY
 ROUTING/SKILLS
 Warm-up
 Squats
 Cool down
 DRILLS
 Stretching
 With toe Raise
 Walking lunges
 One leg squats
 Cool down exercises
 TIME DURATION
• 2 HOUR
WEEK 4
TUESDAY
 ROUTING/SKILLS
 Warm-up
 Jumping
 Cool down
 DRILLS
 Stretching
 Vertical jumps
 Lateral jumps
 Box jumps
 Cool down exercises
 TIME DURATION
• 2 HOUR
WEEK 4
WEDNESDAY
 REST DAY
THURSDAY
 ROUTING/SKILLS
 Warm-up
 Squats
 Cool down
 DRILLS
 Stretching
 With toe Raise
 Walking lunges
 One leg squats
 Cool down exercises
 TIME DURATION
• 2 HOUR
WEEK 4
FRIDAY
 ROUTING/SKILLS
 Warm-up
 Jumping
 Cool down
 DRILLS
 Stretching
 Vertical jumps
 Lateral jumps
 Box jumps
 Cool down exercises
 TIME DURATION
• 2 HOUR
WEEK 4
SATURDAY
 ROUTING/SKILLS
 Warm-up
 Squats
 Jumping
 Cool down
 DRILLS
 Stretching
 With toe Raise
 Walking lunges
 One leg squats
 Vertical jumps
 Lateral jumps
 Box jumps
 Cool down exercises
 TIME DURATION
• 3 HOURS
SUNDAY
 REST DAY
SEPTEMBE
R
COMPETITIVE PHASE
WEEK 1
MONDAY
 ROUTING/SKILLS  DRILLS
 Stretching
 Warm-up
 1v1 Dribbling soccer drill/
 Competitive soccer Attacking and Defending
drill exercises exercises
 Cool down  Cool down exercises

 TIME DURATION
• 3 HOURS
WEEK 1
TUESDAY
 ROUTING/SKILLS  DRILLS
 Stretching
 Warm-up
 1v1 Dribbling soccer drill/
 Competitive soccer drill Attacking and Defending
exercises exercises
 Cool down  Cool down exercises

 TIME DURATION
• 3 HOURS
WEEK 1
WEDNESDAY  DRILLS
 REST DAY  Stretching
 1v1 Dribbling soccer drill/
THURSDAY Attacking and Defending
 ROUTING/SKILLS exercises
 Warm-up  Cool down exercises
 Competitive soccer drill  TIME DURATION
exercises 3 HOURS
 Cool down
WEEK 1
FRIDAY
 ROUTING/SKILLS  DRILLS
 Stretching
 Warm-up
 1v1 Dribbling soccer drill/
 Competitive soccer drill Attacking and Defending
exercises exercises
 Cool down  Cool down exercises

 TIME DURATION
• 3 HOURS
WEEK 1
SATURDAY  DRILLS
 Stretching
 ROUTING/SKILLS  Playing proper game
 Warm-up  Cool down exercises

 Competitive soccer  TIME DURATION

game • 3 HOURS

 Cool down SUNDAY

 REST DAY
 MONDAY
 ROUTING/SKILLS
 Warm-up
WEEK 2

 Competitive soccer drill

exercises
 Cool down
 DRILLS
 Stretching
 1v1 Dribbling soccer drill/
Attacking and Defending
exercises
 Cool down exercises

 TIME DURATION
• 3 HOURS
 TUESDAY
 ROUTING/SKILLS
 Warm-up
WEEK 2

 Competitive soccer drill

exercises
 Cool down
 DRILLS
 Stretching
 1v1 Dribbling soccer drill/
Attacking and Defending
exercises
 Cool down exercises

 TIME DURATION
• 3 HOURS
 WEDNESDAY
 REST DAY
THURSDAY
WEEK 2

 ROUTING/SKILLS
 Warm-up
 Competitive soccer drill exercises
 Cool down
 DRILLS
 Stretching
 1v1 Dribbling soccer drill/
Attacking and Defending
exercises
 Cool down exercises
 TIME DURATION
• 3 HOURS
 FRIDAY
 ROUTING/SKILLS
 Warm-up
 Competitive soccer drill exercises
WEEK 2

 Cool down
 DRILLS
 Stretching
 1v1 Dribbling soccer drill/
Attacking and Defending
exercises
 Cool down exercises
 TIME DURATION
• 3 HOURS
 SATURDAY
 ROUTING/SKILLS
 Warm-up
 Competitive soccer game
WEEK 2

 Cool down
 DRILLS
 Stretching
 Playing proper game
 Cool down exercises
 TIME DURATION
• 3 HOURS

SUNDAY
 REST DAY
WEEK 3
MONDAY
 ROUTING/SKILLS  DRILLS
 Stretching
 Warm-up
 1v1 Dribbling soccer drill/
 Competitive soccer drill Attacking and Defending
exercises exercises
 Cool down  Cool down exercises

 TIME DURATION
• 3 HOURS
WEEK 3
TUESDAY
 ROUTING/SKILLS  DRILLS
 Stretching
 Warm-up
 1v1 Dribbling soccer drill/
 Competitive soccer drill Attacking and Defending
exercises exercises
 Cool down  Cool down exercises

 TIME DURATION
• 3 HOURS
WEEK 3
WEDNESDAY  DRILLS
 REST DAY  Stretching
 1v1 Dribbling soccer drill/
THURSDAY Attacking and Defending
 ROUTING/SKILLS exercises
 Warm-up  Cool down exercises
 Competitive soccer drill  TIME DURATION
exercises 3 HOURS
 Cool down
WEEK 3
FRIDAY
 ROUTING/SKILLS  DRILLS
 Stretching
 Warm-up
 1v1 Dribbling soccer drill/
 Competitive soccer drill Attacking and Defending
exercises exercises
 Cool down  Cool down exercises

 TIME DURATION
• 3 HOURS
WEEK 3
SATURDAY  DRILLS
 Stretching
 ROUTING/SKILLS  Playing proper game
 Warm-up  Cool down exercises

 Competitive soccer  TIME DURATION

game • 3 HOURS

 Cool down SUNDAY

 REST DAY
 MONDAY
 ROUTING/SKILLS
 Warm-up
WEEK 4

 Competitive soccer drill

exercises
 Cool down
 DRILLS
 Stretching
 1v1 Dribbling soccer drill/
Attacking and Defending
exercises
 Cool down exercises

 TIME DURATION
• 3 HOURS
 TUESDAY
 ROUTING/SKILLS
 Warm-up
WEEK 4

 Competitive soccer drill

exercises
 Cool down
 DRILLS
 Stretching
 1v1 Dribbling soccer drill/
Attacking and Defending
exercises
 Cool down exercises

 TIME DURATION
• 3 HOURS
 WEDNESDAY
 REST DAY
THURSDAY
WEEK 4

 ROUTING/SKILLS
 Warm-up
 Competitive soccer drill exercises
 Cool down
 DRILLS
 Stretching
 1v1 Dribbling soccer drill/
Attacking and Defending
exercises
 Cool down exercises
 TIME DURATION
• 3 HOURS
 FRIDAY
 ROUTING/SKILLS
 Warm-up
WEEK 4

 Competitive soccer drill

exercises
 Cool down
 DRILLS
 Stretching
 1v1 Dribbling soccer
drill/ Attacking and
Defending exercises
 Cool down exercises
 TIME DURATION
• 3 HOURS
 SATURDAY
 ROUTING/SKILLS
 Warm-up
 Competitive soccer game
WEEK 4

 Cool down
 DRILLS
 Stretching
 Playing proper game
 Cool down exercises
 TIME DURATION
• 3 HOURS

SUNDAY
 REST DAY
Sports: Football
Location: Malandag Central Elementary School
Duration: 3 months
No. of athletes: 15
Coach and assistant coach: 2
A. Drinks
Gatorade 35 each – 2,100 (every week, Saturday for 1 month)
Water (refill) – 300 (100 per month)
Total: 2,400 pesos
B. First aid/medicines
First aid kit - 250
Cold compress water bag - 150
Total: 400 pesos
C. Materials (for training)
Soccer ball (3pcs) – 2,700 (900 each)
Ladder (3pcs) – 900 (300 each)
Cones (12pcs) – 1,680 (140 each)
Net – 2,000
Total: 7,280 pesos

OVERALL TOTAL PROPOSED BUDGET: 10,080 pesos

THANK YOU!