36 WEEK FULL SEASON

TRAINING PLAN
SESSION INTENSITY KEY
REST DAY / LIGHT GYM WORK

LIGHT SESSION

MODERATE SESSION

INTENSE SESSION

MATCH DAY
 PRE-SEASON

MAIN COMPONENTS :

INTENSIVE ENDURANCE
a) Small-sided games (3 - 6 min duration)
b) 4 mins continuous runs @ 90-95% maximum heart-rate
(ALL TO INCREASE TO HIGH-INTENSITY “PRESSING”)

EXTENSIVE ENDURANCE
Small sided games (10 - 30 mins duration)
(TO INCREASE CAPACITY TO LAST A FULL GAME)

SPEED & AGILITY SESSIONS

Football specific sessions
Sessions to recreate certain situations in games

SPEED ENDURANCE SESSIONS

Football specific speed endurance sessions
 Pre-Season Training
Week 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Dynamic Dynamic
Warm Up Warm Up Warm Up Dynamic
Warm Up
Aerobic Aerobic Aerobic
intervals intervals intervals Aerobic
(80%) (85%) (85%) Paarlauf
Session
Gym Session Dynamic
Anaerobic Anaerobic 3v3
AM Football
intervals intervals sessions Recovery
Lower Body Warm Up
6 x 4 mins
Workout games Rest &
Recovery Recovery
MATCH DAY Recovery
Flexibility
Bleep Test Cool Down
Circuit Swimming Possession
Aerobic
3V1 Recovery
Endurance
PM Possession Rest & Session Set Plays
4V2 Recovery
Cool Down Cool Down Cool Down
Cool Down
Recovery Recovery Recovery
Recovery
 PRE-SEASON
WEEK 1 DAY 1
• AEROBIC SESSIONS 1 (2 hours)
Warm Up
5 mins ¼ pace jog
Stretch

Interval Running x 5 laps

¾ pace – White
Full pace – Green
Walk - Red

Stretch

2 laps – work hard on lengths, jog widths

2 laps – work hard on 1 length and width, jog diagonal back to start
2 laps – work hard on 1 length, width and length (3 sides), jog width
 3v1
The 3v1 exercise is a possession game keeping the ball away from the defender in an
area approximately 15 yards long by 15 yards wide. The organization of this exercise
is 3 attackers and one defender. Two separate exercises can occur simultaneously to
incorporate more players.

The defender tries to regain

possession either by
intercepting a pass or tackling
an attacking player. The game
can be given a transition
element if a similarly sized
playing area is created adjacent
to the ball, which contains two
team mates of the player who is
defending. When the defending
player wins the ball the ball is
immediately played to the two
team mates, the defender goes
to join them to form three
attackers and one of the The key element in this exercise is that the player
attacking players in the first with the ball must always have support on both the
playing area goes in to the left and right. As the ball is rotated around the area
second playing area to become the support players must anticipate where the next
a defender. pass is going to go and move into a supporting
angle before the player receives the ball.
 4v2
The next logical progression from 3v1 is 4v2. The organization of the exercise is
similar to the 3v1 except with slightly larger playing areas. Two adjacent playing
areas each approximately 20 yards by 20 yards are appropriate for this exercise.
Four Yellow players play against two Red defenders in one half of the playing area,
while two Red players wait in the other half. When the two Red players win the ball
they play the ball into the adjacent playing area for the two Red team mates and then
go and join them. Two of the Yellow players follow and become defenders.

The main purpose of this

exercise is for the four
attackers to try and split
the two defenders with a
penetrating pass. The ball
is rotated between the four
attackers until a clear
space develops between
the two defenders and that
is when the penetrating
pass occurs.

It is important to play the 3v1 before the 4v2 because frequently the player with the
ball cannot play a penetrating pass and needs the kind of side support developed in
the 3v1 exercise. The exercise can also be used to teach defenders cover and balance
and of course both exercises are excellent for teaching transition.
 PRE-SEASON
WEEK 1 DAY 2
• AEROBIC SESSIONS 2 (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 8 laps, work hard on lengths, jog recovery on widths.
• Heart rate check

• 5 mins ½ pace jog

• 2 laps – work hard on lengths, jog widths
• 2 laps – work hard on 1 length and width, jog diagonal back to start
• 2 laps – work hard on 1 length, width and length (3 sides), jog width
• Heart rate check
 Practice : A Moderate Intensity Aerobic Session

50m

Start

10m

30m

10m

Key:
Backward
Dribble Additional Information:
Hurdle
The course of the dribbling circuit can be based upon the width of
Cones a full sized playing pitch, or through the use of the above
measurements. This type of session can be conducted with both
Poles groups & individuals.
Forward Dribble
Players should perform the circuit twice a week for 4 minutes @
90% and 3 minutes @ 70% X 4.
 Practice : A Moderate Intensity Aerobic Session
-Conditioned Possession Game –
Press & Score

Additional Information :
Key: Players play a continuous possession game on a large pitch (40x30m). The
Attackers aim is for team in possession to score. If they score then, they keep
possession until the opposition win possession & score to make game equal.
Player Run When the game is equal – the team in possession aims to score.
Pass
This sequence is followed for the duration of the game.
Duration to equate to >30mins. (e.g. 6x5min games; 5x6min games; 8x4min
Defenders games; 3x10min games; 4x8min games).This type of game with >3players per
team should have a duration of 10mins to allow players HR to increase & be
maintained for at least 4mins.
 PRE-SEASON
WEEK 1 DAY 3

• REST DAY
• GYM - STRENGTH SESSIONS 1
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 PRE-SEASON
WEEK 1 DAY 4
• AEROBIC SESSIONS 3 (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 8 laps, work hard on lengths, jog recovery on widths.
• Heart rate check

• 5 mins ½ pace jog

• 2 laps – work hard on lengths, jog widths
• 2 laps – work hard on 1 length and width, jog diagonal back to start
• 2 laps – work hard on 1 length, width and length (3 sides), jog width
• Heart rate check
 Practice : A Moderate Intensity Aerobic Session
- 3v3 sessions 6x4 mins games

Key:

Goalkeepers
Additional Information:
Players play a 3v3 small-sided conditioned game with
goalkeepers. Aim is for the players to maintain possession and if
Player Run
possible/ can use the players on the outside to maintain
possession. Players on the outside are limited to 1 touch to allow
Player
the continuation of the session inside the area. The players on
the outside are not allowed to to play to other outside players.
 Structure :
A player is positioned with a ball at each corner of
the centre square.
Upon command players start at their own corner and
AEROBIC ENDURANCE move clockwise performing the following activities
Position : All
Component : Aerobic Power
for 70 seconds :
Intensity : 85 - 95% of maximum heart rate
Duration : 70 seconds

Activity 1: Explosive movements specific to position

Repetitions : 6
Sets : 1- 3
Work to rest ratio : 1:1
Equipment : 17 Cones, 3 Balls
Players : 8 (4 work 4 rest)
(top right) Player sprints to 1st cone (10m), recovers
quickly back to 2nd cone (5m), sprints to 3rd cone
(3m), back to 2nd cone (3m) and sprints to end cone
(5m) and jogs back.
Activity 2: Weight & accuracy of pass followed by
support (bottom right). Player passes to any of the 4
cones and sprints to retrieve ball. Ideally player and
ball arrive at cone at same time. Player dribbles ball
back and passes to next cone. Cone distances, 15m,
5m, 20m & 10m.
Activity 3: Dribbling with ball under control
Player dribbles in and out of cones using one foot
(inside and out) on way to end cone, and other foot
on way back as quickly as possible. Player then
dribbles ball to next cone. (10m long, 1m apart)
Activity 4: Running with the ball at speed
Player runs with the ball to end cone (20m), turns and
runs back in as little amount of touches possible,
then keeps the ball up to the next cone.

Progression :
Players perform activities in random order.

Coaches hints :
Are players constantly active ?
Do players pay attention to the quality of ball work
whilst in an overloaded situation ?
 PRE-SEASON
WEEK 1 DAY 5
• AEROBIC SESSIONS 4 (1 ½ hours)
• Warm Up
• 5 mins ¼ pace jog
• Stretch
• Heart rate check

Paarlauf – 12 mins

Divide players into groups of 2. Player A (Yellow) runs across the pitch and
“handover” (touches) player B (Red). Player B then runs the half of the pitch,
while player A jogs across the pitch in time to “handover” with player B.
 Possession game – three teams of 4 players are organized in a 25x15 yard grid as shown in
Diagram (d) below. The white team is positioned around the perimeter of the playing area; the
red team acts as defenders and the yellow team are in possession of the ball. The setup is
repeated to accommodate the entire team.

Progression :
• Limit touches
• Tempo
• Communication

Coaches hints :
• Are players constantly active ?
• Is the area big enough ?
• Are players concentrating on the
quality of 1st touch and pass ?
• Are the players utilising the wall
players to create an overloaded 8 v 4
situation ?

The yellow team attempts to maintain possession of the ball while utilizing the perimeter
players as support players – this create an 8v4 situation. If the defenders win the ball they
must quickly return it to the attacking team.
Rotate defensive team after 1.5 minutes. Each team – white, red and yellow has 1 round as
the defensive team.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 Pre-Season Training
Week 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Match Warm Up
Analysis Dynamic
Dynamic Aerobic Warm Up
Dynamic Warm Up intervals
Warm Up Aerobic Tactical
Speed Intensive Session Meeting
Aerobic Session X 3 Endurance
Gym Session
Shuttles Recovery Dynamic
AM
Recovery 6 x 3 mins Football
Upper Body
Recovery 4 x 5 mins Warm Up
Workout
Rest &
Recovery
MATCH DAY
Bleep Test Flexibility

Speed 6 x 3 mins 4x4x6 Cool Down

Aerobic Endurance for Swimming
4 x 5 mins
Session for Midfielders
PM 6 x 3 mins Set Plays Recovery
Full Backs Rest &
4 x 5 mins
Cool Down Recovery
Games Cool Down
Cool Down
Recovery Recovery
Cool Down
Recovery

Recovery
 PRE-SEASON
WEEK 2 DAY 1
• AEROBIC SESSIONS 5 (2 hours)
• Shuttle Runs

Place cones at distances of 10, 20, 30, 40 metres

Run to cone 1, turn, run to start, turn, run to cone 2 etc.
At the end cone, walk back.

• Stretch
• 5 mins ½ pace jog

• 2 laps – work hard on lengths, jog widths

• 2 laps – work hard on 1 length and width, jog diagonal back to start
• 2 laps – work hard on 1 length, width and length (3 sides), jog width
• Heart rate check
 Structure:
A fullback is positioned on edge of box in a position to defend
a cross from wide player on opposite side of the pitch. Wide
player travels with the ball from midway inside half to edge of
AEROBIC ENDURANCE
box to cross the ball.
Position : Full back
Component : Aerobic Power
Intensity : 85 - 95% of maximum heart rate
Duration : 70 seconds
Activity 1: Explosive movements specific to position
Repetitions : 6
Sets : 1-3
Full back sprints to defend cross getting in front of cone
Work to rest ratio : 1:1
inside box (attacker).
Activity 3: High intensity movement to start an attack / counter
attack.
Activity 4: Running with the ball at speed
Full back takes first touch out of feet, and builds up maximum
speed to half way line creating an attacking / counter
attacking move.
Activity 5: Diagonal pass. Full back looks up and makes long
diagonal pass into box marked out (attacker) to enhance
attacking move.
Activity 6: Moderate intensity recovery run. Full back jogs
towards poles in centre of field
Activity 8: High intensity lateral movement. Full back moves
through poles at speed and receives a pass from coach.
Activity 9 & 10: Pass, high intensity overlapping run and
cross. Full back passes ball back to coach makes overlapping
run and crosses ball into penalty box.
Full back performs recovery run across to start position and
repeats.

Progression:
Organise same set up on opposite side for full back to
perform same series of activities on opposite side after
crossing ball into box.
Coaches hints:
Is full back able to maintain explosive activities ?
Does full back recover quickly between explosive activities ?
Do players pay attention to the quality of ball work whilst in an
overloaded situation ?
 PRE-SEASON
WEEK 2 DAY 2
• SPEED SESSIONS 1 (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 8 laps, work hard on lengths, jog recovery on widths.
• Heart rate check

Use a fast foot ladder technique (eg 2 feet in each rung),

then two foot step over each hurdle and sprint to cone.

Early part of speed training phase, do 6-8 runs with a

fast walk / jog recover, later in speed training phase,
do flat out runs, 2 sets of 4 - 6 runs.
•Start with a backwards run (red), sprint forwards
(white) at the 1st cone, at 2nd cone step side to
side to left (alternate to right) across to the other
cone around and back around the first cone, then
sprint to the final cone.

Place cones 2 to 5 metres apart, with 10 metres to

the last cone. 6 runs (2 x 50%, 2 x 75%, 2 x
100%) with a walk recovery back to start. 2 sets
of 6 runs.

Sprint to the cone on left, go round and run

backwards to starting cone, sprint to cone on
right, go round and run backwards to starting
cone, now sprint forwards to last cone.

Place left and right cones 2 to 3 metres away from

start cone and last cone 5 to 10 metres from start
cone. Place cones 2 to 5 metres apart, with 10
metres to the last cone. 6 runs (2 x 50%, 2 x 75%,
2 x 100%) with a walk recovery back to start. 2
sets of 6 runs.
 Structure:
Midfield player is positioned centrally midway in own
half with a ball. A coach is positioned in centre circle,
SPEED ENDURANCE an attacker midway in opposite half, and a goalkeeper
Position : Midfielder
Component : Anaerobic Power
Intensity : 95 - 100% of maximum
in opposite goal. A goal is set up on sidelines with a
heart rate
Duration : 20 seconds
Repetitions : 8
goalkeeper in and another attacker is positioned in six
Sets : 1- 2
Work to rest ratio : 1:2 / 1:3 yard box.
Activity 1 & 2: high intensity one two pass. Midfield
player makes a one two pass with the coach.
Activity 3: high intensity pass and move. Midfield player
passes firmly into attacker and overlaps.
Activity 4, 5, 6: Lay off and forward pass. Attacker lays
ball off to coach who passes ball into the path of the on
running midfield player.
Activity 7 & 8: Shot & high intensity recovery run.
Midfield player shoots inside box then recovers back to
wide position over half way line as if to prevent counter
attack.
Progression : On return to half way line midfielder
crosses ball to attacker who sprints from position in six
yard box. After laying ball off to coach
attacker/attacking midfield player runs to six yard box
and then attacks cross from midfield player.
Coaches hints : Does the midfield player pay attention
to the quality of pass, shot and cross performing at
high intensity ?
Do the attackers time runs to ensure maximum speed is
reached at same time as ball arrives ?
 PRE-SEASON
WEEK 2 DAY 3

• REST DAY
• GYM - STRENGTH SESSIONS 2
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 PRE-SEASON
WEEK 2 DAY 4
• INTENSIVE ENDURANCE (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 4 laps, ½ pace on lengths, slow jog recovery on widths.
• Heart rate check

Intensive Endurance (Small-sided games 40 x 20 yds) : 3 v 3 / 4 v 4

Reps x Duration Total

1) 6 x 3 min games / 3 min recovery 18 mins

2) 4 x 5 min games / 2 min recovery 20 mins
3) 6 x 3 min games / 2.5 min recovery 18 mins
4) 4 X 5 min games / 2.5 min recovery 20 mins
5) 6 X 3 min games / 2 min recovery 18 mins
6) 4 X 5 min games / 2 min recovery 20 mins
 PRE-SEASON
WEEK 2 DAY 5
• AEROBIC SESSIONS 6 (2 hours)
Warm Up
5 mins ¼ pace jog
Stretch

Interval Running x 5 laps

¾ pace – White
Full pace – Green
Walk - Red

Stretch

2 laps – work hard on lengths, jog widths

2 laps – work hard on 1 length and width, jog diagonal back to start
2 laps – work hard on 1 length, width and length (3 sides), jog width
 4 Mins Work - 4 Mins Rest X 6 Reps
Organisation
•Player 1 starts on the left touchline and runs/dribbles ball through the
yellow gates towards the initial red cone.
•Player 1 runs/dribbles in between each red cone
•Player 1 then hurdles 4 white hurdles/ cones.
•Player 1 must then run ball around blue cones.
•Player 1 then runs/dribbles ball backwards through yellow gates.
•Player 1 repeats the circuit.

Recommendations
•Players should work maximally throughout.
•The work to rest ratio should be 1:1, therefore a player working for 4
minutes should be allowed 4 minutes rest.
•During a session players should complete between 6 and 10
repetitions.
•To further develop the fitness capacity of the players involved, rest
time could be reduced between repetitions.
•It is vital that players reach and maintain 90-95% of heart rate max,
and recover at 70% of heart rate max.
 4 Mins Work - 4 Mins Rest X 6 Reps
Organisation
•Player 1 starts on the right touchline and sprints towards the initial
red cone.
•Player 2 passes the ball to player 1.
•Player 1 must dribble through the red cones.
•Player 1 must then dribble through both yellow gates.
•Player 1 then dribbles around the blue cones.
•Player 1 then takes a shot at goal.

Recommendations
•Players should work maximally throughout.
•The work to rest ratio should be 1:1, therefore a player working for 4
minute should be allowed 4 minutes rest.
•During a session players should complete between 6 and 10
repetitions and repeat the session 2-3 times per week.
•To further develop the fitness capacity of the players involved, rest
time could be reduced between repetitions.
•A defender could replace the blue cones and apply appropriate
pressure to the player working.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 Pre-Season Training
Week 3
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Match Warm Up Dynamic
Analysis Warm Up
Dynamic Aerobic
Dynamic Warm Up intervals Aerobic
Warm Up Session
Tactical
6 Laps Extensive Meeting
Aerobic Endurance Speed
Gym Session
Interval Shuttles Session Dynamic
AM Sessions x 3 2 x 10 mins Football
Lower Body
Recovery 2 x 15 mins Recovery Warm Up
Workout
Recovery Rest &
Recovery
Bleep Test MATCH DAY
Flexibility
6v6 Speed of Play
Interval 3 x 10 mins Tempo Cool Down
Swimming
Running 5v5 3 x 15 mins
PM 10 / 20’s 3 x 20 mins Set Plays Recovery
Rest &
Cool Down Games
Recovery
3–2–1 Cool Down
Football Recovery Cool Down
Recovery
Cool Down Recovery

Recovery
 PRE-SEASON
WEEK 3 DAY 1
• AEROBIC SESSIONS 7 (2 hours)
Warm Up
5 mins ¼ pace jog
Stretch

Interval Running x 5 laps

¾ pace – White
Full pace – Green
Walk - Red

Stretch

2 laps – work hard on lengths, jog widths

2 laps – work hard on 1 length and width, jog diagonal back to start
2 laps – work hard on 1 length, width and length (3 sides), jog width
 Interval run – 10s / 20s recovery
Organisation
•Player 1 starts at the red cone and sprints to the grey cone.
•Player 1 then runs backwards to the blue cone.
•Player 1 then turns and sprints around the yellow cone to the initial
green cone.
•Player 1 must sprint in a zig-zag manner through the green cones and
up to the orange cone.
•Player 1 then side-steps travelling right to the purple cone.
•Player 1 then side-steps travelling left to the red cone.
Recommendations
•For interval run purposes players should perform 10 seconds at high
intensity, 20 seconds at low intensity for 10 – 20 minutes.
•For speed endurance purposes, players should work maximally for
between 40 seconds and 2 minutes.
•The work to rest ratio is 1:1, therefore a player working for 1 minute
should be allowed 1 minutes rest before continuing.
•During a session a player should complete between 4 and 8
repetitions and repeat the session 2-3 sessions per week.
•To further improve speed endurance capacity, increase time worked
or number of repetitions.
•While player 1 rests, player 2 should work. This places the players in
a competitive environment while developing specific fitness
components.
 3-2-1 football

• Organistaion:
• Place 2 30 X 30 metre grids 40 metres apart with balls
scattered around squares.
• Players perform a 3 v 3 “high tempo” possession in both
squares 3v3
• On signal players sprint to opposite square and repeat.

• Recommendations:
• Duration of possession begins with 3 minutes followed
by 2 minutes rest.
• This is followed by 2 minutes of possession and 30
seconds rest.
• This is then followed by 1 minute possession and 90
seconds rest.
• This should be repeated 3 times.
• By ensuring that balls are scattered around outside of
square players are constantly working, without getting
any rest period. This will ultimately develop aerobic
power.
• Players should be encouraged to reach 90-95% of heart
rate max throughout each activity of possession 3v3
 PRE-SEASON
WEEK 3 DAY 2
• AEROBIC SESSIONS 8 (2 hours)
• Shuttle Runs

Place cones at distances of 10, 20, 30, 40 metres

Run to cone 1, turn, run to start, turn, run to cone 2 etc.
At the end cone, walk back.

• Stretch
• 5 mins ½ pace jog

• 2 laps – work hard on lengths, jog widths

• 2 laps – work hard on 1 length and width, jog diagonal back to start
• 2 laps – work hard on 1 length, width and length (3 sides), jog width
• Heart rate check
A 6v6 is organized in a 44 x 25 yard grid as shown in
Diagram above. Target players (A) are positioned at each
end of the grid.
Objective :
Both teams compete for possession of the ball. Points are
awarded for 10 consecutive passes or for successfully
passing to a target player on the end of the grid. Players
are encouraged to create penetrating opportunities
through sharp movement and quick ball movement.  Play A 5v5 plus two neutral players (green) are positioned inside a 50 x 30 yard grid. Goalkeepers are in each goal. Two target players (white) are
positioned approximately 3-4 yards from each goalpost.
is continuous for a designated period of time. Objective:
Both teams attempt to maintain possession of the ball. The neutral players create a number- up situation for the team in possession of the
Coaching Points : ball. The attacking team can also utilize the target players next to the goalposts. The team in possession can use the neutral players as well
Keep the ball moving to unbalance opponents and create as the target players thereby creating a 9v5 situation inside the grid. Players are encouraged to look for penetrating passes to the target
players. Target players are limited to one touch therefore support players must arrive quickly to receive a return pass. Play is continuous for a
space. designated period of time.
Coaching Points:
Angles and distance of support in relation to ball. Decisions by players – when to penetrate and when to simply maintain possession. Angles and distance of support players.
Quickly support the target players as the ball is travelling – not after the fact.
Penetrate at the earliest opportunity. Create space through constant movement, forward runs and sharp ball movement. Quality of finishing.

Find the target players early and often.

Encourage defensive pressure to put a greater demand
on the team in possession.
 PRE-SEASON
WEEK 3 DAY 3

• REST DAY
• GYM - STRENGTH SESSIONS 3
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 PRE-SEASON
WEEK 3 DAY 4
• INTENSIVE ENDURANCE (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 4 laps, ½ pace on lengths, slow jog recovery on widths.
• Heart rate check

Extensive Endurance (Small-sided games): 7 v 7 – 11 v 11

Reps x Duration Total

1) 2 x 10min games 20mins

2) 2 x 15min games 30mins
3) 3 x 10min games 30mins
4) 3 x 15min games 45mins
5) 3 x 20min games 60mins
 PRE-SEASON
WEEK 3 DAY 5
• AEROBIC SESSIONS 9 (1 ½ hours)
• Warm Up
• 5 mins ¼ pace jog
• Stretch
• Heart rate check

Paarlauf – 12 mins

Divide players into groups of 2. Player A (Yellow) runs across the pitch and
“handover” (touches) player B (Red). Player B then runs the half of the pitch,
while player A jogs across the pitch in time to “handover” with player B.
 Speed
Organisation
•Player 1 sprints from the start red cone to the first red gate.
•Player 1 then changes direction to run through the second red
gate.
•Player 1 then sprints to the final red cone.
•Upon player 1 completing the run, player 2 then begins.
•Having completed a full set on the red cones, players should
repeat the session using the blue cones so as to work on a
different change in direction.
Recommendations
•Players should work maximally for between 5 and 9 seconds. 2 yards

•The work to rest ratio should be 1:4/5, therefore a player

working for 6 seconds should be allowed at least 24 seconds

20 yards
rest.
•During a session players should complete between 4 and 6
repetitions on each colour without a break in between and repeat
the session 2-3 times per week.
•With smooth changeovers and appropriate numbers
participating, the work to rest ratio should not need to be timed,
as 1 player will rest while 4/5 other players complete the sprint.
 SPEED OF PLAY - TEMPO
Set Up :
• 30 x 30 yard field with full-sized goals placed
at opposite ends as shown in Diagram (c)
below. Goalkeepers are positioned in each
goal with a supply of balls. Two teams
(yellow and red) are positioned inside the
playing area: the third team is positioned at
the side of the field as shown.

Objective :
• Both teams compete for possession of the
ball and attempt to score in their opponents
goal. Games last for 1 goal – winner stays
on. The perimeter team enters the field to
play the next game as soon as a goal is
scored

• NOTE: Immediately after a goal is scored the

next ball is put in play from the goalkeeper
for the team that scored. The team entering
the field must get organized quickly
otherwise the attacking team will score
again. This activity forces players to stay
“switched on” and sharp at all times – even if
they are on the perimeter.

Coaching Points :
• Tight playing area must promote 1 and 2
touch play.
• The team waiting to play on the sideline must
stay “switched on” at all times.
• Activity must be competitive with a high
tempo.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 Pre-Season Training
Week 4
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Match Warm Up Dynamic
Analysis Warm Up
Dynamic Aerobic
Dynamic Warm Up intervals Aerobic
Warm Up Session
Tactical
Aerobic / Intensive Meeting
Speed & Speed Endurance Speed
Gym Session
Agility Circuit Dynamic
AM
Recovery 6 x 3 mins Football
Upper Body
Recovery 4 x 5 mins Recovery Warm Up
Workout
Rest &
Recovery
MATCH DAY
Bleep Test Speed Flexibility Speed
Endurance Endurance
6 x 3 mins Cool Down
Speed CF / Mid Swimming CF
4 x 5 mins
Endurance
PM 6 x 3 mins Recovery
Session Cool Down Rest & Set Plays
4 x 5 mins
Wide Forward Recovery
Games
Recovery Cool Down
Cool Down
Cool Down
Recovery
Recovery
Recovery
 PRE-SEASON
WEEK 4 DAY 1
• AEROBIC SESSIONS 10 (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• Stretch
• Interval Running x 5
• Heart rate check

Speed and Agility

Start on first cone, sprint forwards to third code, side to side left,
run backwards, side to side right, then sprint to last cone.
Should be facing forwards at all times.
Place start cone 5 metres away from cone square and place all
other cones approximately 5 metres apart. Alternate by going
right at 3rd cone. 6 runs (2 x 50%, 2 x 75%, 2 x 100%) with a walk
recovery back to start. 2 sets of 6 runs.
 Speed Endurance
• Shuttle runs through first set of
cones (place approx. 10 metres
apart). Then side to side round
cones, jog to cone, sprint to last
cone, then sharp turn and sprint
to final cone.

6 repetitions with cones 10m

apart with jog recovery
2 x 50%, 2 x 75%, 2 x 100%
or
9 repetitions with cones 5m apart
with jog recovery
3 x 50%, 3 x 75%, 3 x 100%
SPEED Structure :
A full back, wide forward and midfielder are
Position : Wide forward, Midfielder,
positioned just over half way line. A coach is
Forward
positioned 30m from full back through a set
Component : Explosive speed of cones.
Intensity : 100%
Activity 1 & 2: high intensity pass and spin.
Duration : 5 seconds Midfield player passes ball to wide forward,
Repetitions : 12 - 16 spins off and runs towards penalty box

Sets : 1 - 2 Activity 3: high intensity pass and move

Work to rest ratio : 1:5 / 1:6 Wide forward passes ball back to full back
and runs in field towards penalty box

Activity 4 & 5: Sprint to cross ball

Full back makes low driven pass into coach
and sprints to cross ball to players in
penalty box

Activity 6, 7 & 8: Sprints to attack cross

As full back reaches ball, midfielder and
wide forward sprint to near or far post to
attack cross.

Progression :
Start on opposite side of the pitch to ensure
players move and pass using both feet.
Coaches hints :
Do the attacking players time runs to meet
the ball at full speed ?
Does the full back produce a quality pass at
the end of a maximum sprint ?
 PRE-SEASON
WEEK 4 DAY 2
• AEROBIC SESSIONS 11 (2 hours)
Warm Up
• 5 mins ¼ pace jog
• 8 laps, work hard on lengths, jog recovery on widths.
• Heart rate check

Speed and Agility

Start on first cone, sprint forwards to middle cone,

go round the cone (facing fowards all the time), sprint to
next cone, go round the cone accelerate to last cone.

6 runs (2 x 50%, 2 x 75%, 2 x 100%) with a walk recovery

back to start. 2 sets of 6 runs.
SPEED Structure :
Position : Wide forward, Centre Forward
A wide forward is positioned between
Component : Explosive speed penalty box and centre circle level with six
yard line with a ball. 3 forwards are
Intensity : 100%
positioned on centre circle without a ball.
Duration : 5 seconds
Repetitions : 12 - 16 Activity 1: High intensity movement wide
Wide player moves ball forward out of feet
Sets : 1 - 2 from start cone to cone on edge of penalty
Work to rest ratio : 1:5 / 1:6 box. As wide player moves ball out of feet
forwards move to from their first cone to
second cone.

Activity 2, 3, 4 & 5: High intensity run

followed by sprint to attack cross
Wide player crosses ball first time beyond
second cone. Forwards attack areas marked
out at maximum speed (near post, middle
and far post)

Progression :

Start on opposite side of the pitch to ensure

players move and pass using both feet.

Coaches hint :

Does the wide player cross into an area as

opposed to aiming for players runs?
Do the attacking players time runs to get
through cones as ball arrives ?
SPEED ENDURANCE Structure :
Midfield player is positioned centrally midway in
Position : Midfielder own half with a ball.
A coach is positioned in centre circle, an attacker
Component : Anaerobic Power midway in opposite half, and a goalkeeper in
Intensity : 95 - 100% of maximum heart rate opposite goal.
A goal is set up on sidelines with a goalkeeper in
Duration : 20 seconds and another attacker is positioned in six yard box.

Repetitions : 8 Activity 1 & 2: high intensity one two pass

Midfield player makes a one two pass with the
Sets : 1- 2
coach.
Work to rest ratio : 1:2 / 1:3 Activity 3: high intensity pass and move
Midfield player passes firmly into attacker and
overlaps.
Activity 4, 5, 6: Lay off and forward pass
Attacker lays ball off to coach who passes ball into
the path of the on running midfield player.
Activity 7 & 8: Shot & high intensity recovery run.
Midfield player shoots inside box then recovers
back to wide position over half way line as if to
prevent counter attack

Progression:
On return to half way line midfielder crosses ball to
attacker who sprints from position in six yard box.
After laying ball off to coach attacker/attacking
midfield player runs to six yard box and then attacks
cross from midfield player.

Coaches hints:
Does the midfield player pay attention to the quality
of pass, shot and cross performing at high
intensity ?
Do the attackers time runs to ensure maximum
speed is reached at same time as ball arrives ?
 PRE-SEASON
WEEK 4 DAY 3

• REST DAY
• GYM - STRENGTH SESSIONS 4
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 PRE-SEASON
WEEK 4 DAY 4
• INTENSIVE ENDURANCE (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 4 laps, ½ pace on lengths, slow jog recovery on widths.
• Heart rate check

Intensive Endurance (Small-sided games 40 x 20 yds) : 3 v 3 / 4 v 4

Reps x Duration Total

1) 6 x 3 min games / 3 min recovery 18 mins

2) 4 x 5 min games / 2 min recovery 20 mins
3) 6 x 3 min games / 2.5 min recovery 18 mins
4) 4 X 5 min games / 2.5 min recovery 20 mins
5) 6 X 3 min games / 2 min recovery 18 mins
6) 4 X 5 min games / 2 min recovery 20 mins
 PRE-SEASON
WEEK 4 DAY 5
• AEROBIC SESSIONS 12 (2 hours)

• Warm Up
• 5 mins ¼ pace jog
• Stretch
• Heart rate check

• Stretch
• 5 mins ½ pace jog

• 2 laps – work hard on lengths, jog widths

• 2 laps – work hard on 1 length and width, jog diagonal back to start
• 2 laps – work hard on 1 length, width and length (3 sides), jog width
• Heart rate check
 Speed Circuit

• Place cones around pitch or

similar sized area, each station
represents an area where the
player works hard, then jogs to
next station. It is important that
the player works hard at each
station, there should be distinct
differences in effort between
work done at a station and the
jog recovery. Do not run too
hard on the jog recovery as it
will take away your ability to
work hard at the next station.

• At early part of speed

endurance phase, (pre-season,
or early season), aim for 5 mins
continuous run with 3 mins walk
recovery, repeat 3 times. During
later stages of speed endurance
phase, during season for
example, aim for 3-4 mins
circuits, with 3 mins recovery.
SPEED ENDURANCE Structure :
A 15m inner square is marked out inside a 30m
Position : Centre forward outer square with goals at each end.
A coach is positioned at bottom left of outer square
Component : Anaerobic Power with a server at top right of inner square.
Intensity : 95 - 100% of maximum heart rate Centre forward starts at bottom left of inner square.

Duration : 20 seconds Activity 1 & 2: high intensity one two pass, spin off
and shot at goal.
Repetitions : 8 Centre forward plays a one two pass with the coach,
spins outside square and sprints onto a ball passed
Sets : 1-2
by server to shoot at goal
Work to rest ratio : 1:2 / 1:3 Activity 3, 4 & 5: high intensity counter movement
and shot at goal
Centre forward turns in direction of opposite goal,
sprints towards near post then checks run towards
far post to attack pass from coach.
Activity 6 & 7: high intensity diagonal run and shot
at goal. Attacker turns in direction of opposite goal,
sprints diagonally across square onto straight pass
from coach to shoot at goal.

Progression:
Start on opposite side to ensure movements and
shots incorporate both feet.

Coaches hints:
Does the attacker identify where the movements
apply in a game situation:
Run 1: fast spin off to receive a ball that has gone
past him
Run 2: fast counter movement to lose defender and
attack cross
Run 3: Arched run between defenders to stay onside
from a reverse pass
Do the attackers time runs to ensure maximum
speed is reached at same time as ball arrives ?
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 Pre-Season Training
Week 5
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Match Dynamic Warm Up Dynamic
Analysis Warm Up Warm Up
Aerobic
Dynamic Aerobic intervals Aerobic
Warm Up intervals Session
Tactical
Extensive Meeting
Speed Test Anaerobic Endurance 3v3
Gym Session
intervals Possession Dynamic
AM
‘T’ Test 2 x 10 mins Football
Lower Body
Recovery Recovery 2 x 15 mins Recovery Warm Up
Workout
Rest &
Recovery
MATCH DAY
High Intensity Flexibility 6v6
4 x 4 min Circuit Possession
3 x 10 mins Cool Down
Possession Swimming
3 x 15 mins
Possession Set Plays
PM 3 x 20 mins Recovery
Cool Down Rest &
Games
Recovery Cool Down
Cool Down
Recovery Cool Down
Recovery Recovery
Recovery
 PRE-SEASON
WEEK 5 DAY 1
• FITNESS TESTING SESSION
• 10m / 30m Sprint Test
• Purpose

To measure 10m and 30m sprint times. This test is relevant for all positions and reflects players'
acceleration performance for football. Sprint tests are also useful for measuring reconditioning after
rehabilitation of an injury. If a player's sprint times are significantly slower than they were originally
(by 15 percent or more), the player should continue reconditioning rather than returning to
competition.

• Equipment and Area : Measured track or 50 meters of flat running surface

• Procedure

1. Warm up thoroughly. 2. Start with one hand and the opposite foot on the start line. If using a touch
pad, your lead hand must be on the pad. Start when you are ready. 3. Sprint as quickly as possible
for 30 meters. During the sprint, the time taken to cover 10 meters is recorded; the 30-meter time is
also recorded. 4. Perform three trials, taking time for a full recovery between each trial. Your best
times are your scores.  
 • FITNESS TESTING SESSION
• ‘T’ Test (Arrow Test)
Purpose :
To measure speed and agility. This test is appropriate for all players. It
measures the time taken to complete a course that includes forward, lateral,
and backward running.
Equipment and Area :

- Grass or indoor surface of 10 square meters - Two coaches

- Four cones - Stopwatch or electronic sprint timing gates
Procedure :
1. Warm up thoroughly.
2. Start with one hand and the opposite foot on the start line.
3. From start cone, sprint forward to cone A and touch the base of it with your
right hand.
4. Facing forward and not crossing your feet, shuffle left to cone and touch its
base with your left hand.
5. Shuffle 10 meters to cone and touch its base with your right hand.
6. Shuffle back to cone A and touch it with your left hand.
7. Run backward as quickly as possible past start cone , the finish.
8. The test score is the best time of three trials.
Alternative : Arrow Test – Take out Cone A and use Cone B
( more specific to football movement )
 A High Intensity Aerobic Session
4 x 4 min – Overloaded Aerobic Power (OAP) possession game

Key:
Pass

Player Run
Additional Information :
Wall Players
Coaches must stress that the players are constantly moving on the pitch for the 4 mins
Cones
duration. Having made a pass or any other involvement with the ball then the players must
Player move around the wall players on the outside. This may become slightly unrealistic,
however the session is designed to be for specific conditioning. It is the ability of the
players to constantly be on the move which leads to an increased VO2max level which
correlates to a greater work output when in competitive matches.
Heart Rate Zone: >90% HRM for optimum levels of improvements.
 PRE-SEASON
WEEK 5 DAY 2
• AEROBIC SESSIONS 13 (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 8 laps, work hard on lengths, jog recovery on widths.
• Heart rate check

• 5 mins ½ pace jog

• 2 laps – work hard on lengths, jog widths
• 2 laps – work hard on 1 length and width, jog diagonal back to start
• 2 laps – work hard on 1 length, width and length (3 sides), jog width
• Heart rate check
 Practice : A Moderate Intensity Aerobic Session

50m

Start

10m

30m

10m

Key:
Backward
Dribble Additional Information:
Hurdle
The course of the dribbling circuit can be based upon the width of
Cones a full sized playing pitch, or through the use of the above
measurements. This type of session can be conducted with both
Poles groups & individuals.
Forward Dribble
Players should perform the circuit twice a week for 4 minutes @
90% and 3 minutes @ 70% X 4.
 Practice : A Moderate Intensity Aerobic Session
-Conditioned Possession Game –
Press & Score

Additional Information :
Key: Players play a continuous possession game on a large pitch (40x30m). The
Attackers aim is for team in possession to score. If they score then, they keep
possession until the opposition win possession & score to make game equal.
Player Run When the game is equal – the team in possession aims to score.
Pass
This sequence is followed for the duration of the game.
Duration to equate to >30mins. (e.g. 6x5min games; 5x6min games; 8x4min
Defenders games; 3x10min games; 4x8min games).This type of game with >3players per
team should have a duration of 10mins to allow players HR to increase & be
maintained for at least 4mins.
 PRE-SEASON
WEEK 5 DAY 3

• REST DAY
• GYM - STRENGTH SESSIONS 5
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 PRE-SEASON
WEEK 5 DAY 4
• EXTENSIVE ENDURANCE (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 4 laps, ½ pace on lengths, slow jog recovery on widths.
• Heart rate check

Extensive Endurance (Small-sided games): 7 v 7 – 11 v 11

Reps x Duration Total

1) 2 x 10min games 20mins

2) 2 x 15min games 30mins
3) 3 x 10min games 30mins
4) 3 x 15min games 45mins
5) 3 x 20min games 60mins
 PRE-SEASON
WEEK 5 DAY 5
• AEROBIC SESSIONS 14 (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• Stretch
• Interval Running x 5
• Heart rate check

Speed and Agility

Start on first cone, sprint forwards to third code, side to side left, run
backwards, side to side right, then sprint to last cone. Should be facing
forwards at all times. Aim is to keep close to cones and not run too wide,
move quickly at all times.
Place start cone 2 to 3 metres away from cone square and place all other
cones approximately 5 metres apart.
Early part of speed training phase, do 6-8 runs with a fast walk/jog recover,
later in speed training phase, do flat out runs, 2 sets of 4 - 6 runs with a very
slow jog recovery.
 Aerobic Session
- 3 v 3 sessions 6 x 4 mins games

Key:
Additional Information :
Goalkeepers
Players play a 3v3 small-sided conditioned game with goalkeepers.
Player Run Aim is for the players to maintain possession and if possible/ can use
the players on the outside to maintain possession. Players on the
Player outside are limited to 1 touch to allow the continuation of the session
inside the area. The players on the outside are not allowed to to play to
other outside players.
 Aerobic Session
-Conditioned Possession Game –
Press & Score 6 v 6

Key: Additional Information :

Attackers
Players play a continuous possession game on a large pitch (40x30m). The aim is for
team in possession to score. If they score then, they keep possession until the opposition
Player Run win possession & score to make game equal. When the game is equal – the team in
possession aims to score.
Pass This sequence is followed for the duration of the game.
Duration to equate to >30mins. (e.g. 6x5min games; 5x6min games; 8x4min games;
Defenders 3x10min games; 4x8min games).This type of game with >3players per team should have a
duration of 10mins to allow players HR to increase & be maintained for at least 4mins.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 Pre-Season Training
Week 6
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Match Dynamic Warm Up Dynamic
Analysis Warm Up Warm Up
Aerobic
Dynamic Speed intervals Aerobic
Warm Up Sessions x 3 Session
Tactical
Intensive Meeting
Speed Test Set Plays Endurance Set Plays
Gym Session
Corners Free Kicks Dynamic
AM
‘T’ Test 6 x 3 mins Football
Upper Body
Recovery Recovery 4 x 5 mins Recovery Warm Up
Workout
Rest &
Recovery
MATCH DAY
High Intensity Set Plays Flexibility Set Plays
4 x 4 min Corners Free Kicks
6 x 3 mins Cool Down
Possession Swimming
4 x 5 mins
PM Cool Down 6 x 3 mins Cool Down
Recovery
Cool Down Rest &
4 x 5 mins
Recovery
Recovery Games Recovery
Recovery
Cool Down

Recovery
 PRE-SEASON
WEEK 6 DAY 1
• FITNESS TESTING SESSION
• 10m / 30m Sprint Test
• Purpose

To measure 10m and 30m sprint times. This test is relevant for all positions and reflects players'
acceleration performance for football. Sprint tests are also useful for measuring reconditioning after
rehabilitation of an injury. If a player's sprint times are significantly slower than they were originally
(by 15 percent or more), the player should continue reconditioning rather than returning to
competition.

• Equipment and Area : Measured track or 50 meters of flat running surface

• Procedure

1. Warm up thoroughly. 2. Start with one hand and the opposite foot on the start line. If using a touch
pad, your lead hand must be on the pad. Start when you are ready. 3. Sprint as quickly as possible
for 30 meters. During the sprint, the time taken to cover 10 meters is recorded; the 30-meter time is
also recorded. 4. Perform three trials, taking time for a full recovery between each trial. Your best
times are your scores.  
 • FITNESS TESTING SESSION
• ‘T’ Test (Arrow Test)
Purpose :
To measure speed and agility. This test is appropriate for all players. It
measures the time taken to complete a course that includes forward, lateral,
and backward running.
Equipment and Area :

- Grass or indoor surface of 10 square meters - Two coaches

- Four cones - Stopwatch or electronic sprint timing gates
Procedure :
1. Warm up thoroughly.
2. Start with one hand and the opposite foot on the start line.
3. From start cone, sprint forward to cone A and touch the base of it with your
right hand.
4. Facing forward and not crossing your feet, shuffle left to cone and touch its
base with your left hand.
5. Shuffle 10 meters to cone and touch its base with your right hand.
6. Shuffle back to cone A and touch it with your left hand.
7. Run backward as quickly as possible past start cone , the finish.
8. The test score is the best time of three trials.
Alternative : Arrow Test – Take out Cone A and use Cone B
( more specific to football movement )
 A High Intensity Aerobic Session
4 x 4 min – Overloaded Aerobic Power (OAP) possession game

Key:
Pass

Player Run
Additional Information :
Wall Players
Coaches must stress that the players are constantly moving on the pitch for the 4 mins
Cones
duration. Having made a pass or any other involvement with the ball then the players must
Player move around the wall players on the outside. This may become slightly unrealistic,
however the session is designed to be for specific conditioning. It is the ability of the
players to constantly be on the move which leads to an increased VO2max level which
correlates to a greater work output when in competitive matches.
Heart Rate Zone: >90% HRM for optimum levels of improvements.
 PRE-SEASON
WEEK 6 DAY 2
• SPEED SESSIONS (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 8 laps, work hard on lengths, jog recovery on widths.
• Heart rate check

Use a fast foot ladder technique (eg 2 feet in each

rung),
then two foot step over each hurdle and sprint to cone.

Early part of speed training phase, do 6-8 runs with a

fast walk / jog recover, later in speed training phase,
do flat out runs, 2 sets of 4 - 6 runs.
•Start with a backwards run (red), sprint forwards
(white) at the 1st cone, at 2nd cone step side to
side to left (alternate to right) across to the other
cone around and back around the first cone, then
sprint to the final cone.

Place cones 2 to 5 metres apart, with 10 metres to

the last cone. 6 runs (2 x 50%, 2 x 75%, 2 x
100%) with a walk recovery back to start. 2 sets
of 6 runs.

Sprint to the cone on left, go round and run

backwards to starting cone, sprint to cone on
right, go round and run backwards to starting
cone, now sprint forwards to last cone.

Place left and right cones 2 to 3 metres away from

start cone and last cone 5 to 10 metres from start
cone. Place cones 2 to 5 metres apart, with 10
metres to the last cone. 6 runs (2 x 50%, 2 x 75%,
2 x 100%) with a walk recovery back to start. 2
sets of 6 runs.
 Set Pieces - Corner Kicks

Bending Into The Box

• The idea here is to create diversion away from the

ball, then deliver a short ball, which can then be
served to an attacking player in the middle of the box.

• The attack on the far post has to begin just before the
short corner kick. The player taking the kick should
look ready to centre a ball into the goal, raise his
hand or shout out a number or colour. That's when
the attack occurs, before the ball is kicked, distracting
the defenders on the far post and possible distracting
the defenders on the near post momentarily.

• This is a play suitable for 14 and up, since they most

likely can't accurately serve a ball on the frame for a
possible header or volley.

Offense :
• Players A and B line up to take the kick. Players
C,D,E stand in a line just off to the far post of middle.
Players F, G and H are just outside the box, probably
3 to 5 yards. Player A gives a signal, and C, D and E
begin looping runs into the box. Simultaneously A
passes short to B, who one-touches the ball into
open space for A to make a crisp pass into the box to
the attacking players. Players F, G and H delay
momentarily then attack looking for rebounds or balls
in the air.
•
 Set Pieces - Corner Kicks

Short Give 'n Go

This one requires two strong ball handlers and diagonal runs on
the part of the supporting attackers to fool the defence.
Offence :

• Player A is in position to put the ball in play. Player B is near the

near post. Players C, D, E and F are positioned along the middle of
the box, about 3 yards apart, just outside the box. 1 initiates play
with some predetermined signal. B shows for the ball and A
delivers a crisp pass to B, who then makes a one-touch pass into
open grass near the near-point of the penalty box.

• Player A uses his momentum to sprint to the corner of the box to

take a shot on goal or serve to an unmarked support player.
Players C and F should make diagonal runs, using their bodies to
screen the defenders for players D and E who are making runs
straight onto the goal. Players C and F should be just outside the
posts looking for any trash the goalie throws out.

• It is important that the runs and passes of player A and B be crisp

and accurate or the defence will have time to intercept the pass to
the open grass.

Defence :

• The key to breaking up this play is to disrupt B's ability to make a

quick accurate one-touch pass. If a defender stays with him as he
shows, it will be difficult for him to leave a soft ball back for A.
There should be a defender on each post protecting against the
players making diagonal runs from finding any rebounds. The
central defenders have to beat D and E to any balls that might be
served and certainly stay goal-side of the them.
 PRE-SEASON
WEEK 6 DAY 3

• REST DAY
• GYM - STRENGTH SESSIONS 6
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 PRE-SEASON
WEEK 6 DAY 4
• INTENSIVE ENDURANCE (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• 4 laps, ½ pace on lengths, slow jog recovery on widths.
• Heart rate check

Intensive Endurance (Small-sided games 40 x 20 yds) : 3 v 3 / 4 v 4

Reps x Duration Total

1) 6 x 3 min games / 3 min recovery 18 mins

2) 4 x 5 min games / 2 min recovery 20 mins
3) 6 x 3 min games / 2.5 min recovery 18 mins
4) 4 X 5 min games / 2.5 min recovery 20 mins
5) 6 X 3 min games / 2 min recovery 18 mins
6) 4 X 5 min games / 2 min recovery 20 mins
 PRE-SEASON
WEEK 6 DAY 5
• AEROBIC SESSIONS 15 (2 hours)
• Warm Up
• 5 mins ¼ pace jog
• Stretch
• Heart rate check

• Stretch
• 5 mins ½ pace jog

• 2 laps – work hard on lengths, jog widths

• 2 laps – work hard on 1 length and width, jog diagonal back to start
• 2 laps – work hard on 1 length, width and length (3 sides), jog width
• Heart rate check
 Set Pieces - Free Kicks

Going Around the Wall

• This set piece involves 3 players with other midfielders and forwards present looking for
rebounds. It is intended primarily for Indirect kicks (but works just as well for Direct kicks) in
or near the penalty box.

• Offence: Players A and B line up as if both are ready to take the kick. Player C is near the
far corner of the box. On a set cue, either raising a hand or yelling out a number, A moves to
the ball as if taking the shot but instead steps over the ball and continues to the near post
side of the wall. At the same time, C begins a sprint toward the far-post end of the wall. B
approaches the ball and makes a firm pass to B who then one-touches it to A, who by this
time is just behind the wall and takes a one-touch shot on goal.

• Note: B also has the choice of shooting on goal if the wall 'falls-apart' by the deception of A.

• B also has the option of turning and shooting if there is a viable lane, but the centre of the
box will most likely be clogged with defenders. The real trick to this piece is the firm,
controllable passes. They must be quick and on-target. This is a game-winning piece that
works well with practice, practice, practice.

• Defence: The trick to defending this piece is getting the wall in place very quickly and not
letting the initial fake pull the wall apart. The near-post defender will have a tendency to peel
off to mark A, thus shortening the wall and leaving a possible near-post shot on goal by B.
 Set Pieces - Free Kicks

Angles on the Wall

• This play is for 3 or 4 players (you can omit the initial fake shot
on goal by player A) for a direct or indirect free-kick anywhere
in and around the penalty box. This is a fairly simple piece all
teams can utilize.

• Offence : Players A and B line up to take the shot. C is 7 to 10

yards to the right or left of the ball, 3 to 4 yards goal-side of the
ball. Player D is in front of the wall on the near post side. Player
A fakes the shot on goal and continues toward the far side of
the wall. Player B then makes a short quick pass in front of
player C to take the shot on goal. Player D and player A
effectively 'pinch' the wall, freezing them for a second. Player A
must be sure to stay wall-side of the ball and in the way of any
attacking defenders, without intentionally obstructing, of course!
Timing Player A's run, player D spins and sprints behind the
wall looking for rebounds. Player C, taking the shot, should
concentrate his shot low and on the near-post (from the initial
ball position).

• Defence : Get set up quick with the tallest player near post.
Don't let the fake shot crumble the wall. And don't forget to
mark player D once he makes his move to goal.
 Set Pieces - Free Kicks

Tee It Up !

This play is designed specifically for a Direct kick in or near the

penalty box. It requires 3 or 4 players and is simple enough to be
executed by almost any team. You will need one accurate passer,
one player with a good 1st touch and one that can spank it in the net !
Deception and speed is the key !
Offence : Players A and B are near the ball in position to take the
free kick. C is near the middle of the field, as unmarked as possible.
Player D is 5 -7 yards behind C. One a cue, A runs to take the kick,
but instead fakes the shot and moves up field, near-post of the wall.
Player B follows quickly and makes a sharp, accurate pass square to
C whose only job is to trap the ball leaving it motionless for D. Player
D, who was timing the pass, takes the shot on goal. Player A is now
in position to look for any near-post rebounds and D will follow up to
look for rebounds on the far-post.
Variation : A variation of this, especially if D moves too soon and the
Defence realizes the play, is for C to make a quick one touch pass
back to A on the near post.
Variation : If your playing small-sided youth games and can't commit
4 players that far up field, you can opt not to use the initial fake by
player A. Instead have B move to the near-post after the pass.
Defence : Tallest players should be near-post of the ball. Getting the
wall set up quickly is key. The wall should cover the near post while
the goalie sets up far post. Don't let the wall crumble by the deception
of player A !
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 7
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Develop the Spring Develop the Workout
effectiveness Rest &
effectiveness MATCH DAY
of defending Recovery
505 Agility of defending
with a Flexibility
with a Sweeper
Sweeper Cool Down
High Tempo Set Plays
Swimming Throw In’s
Possession Cool Down
Cool Down Recovery
PM Games
Rest & Cool Down
Recovery
Recovery Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 7 DAY 1

Develop the Effectiveness of

Defending with a Sweeper
 Develop the effectiveness of defending with a Sweeper

•Organisation : 2 v 3 + GK Focus on :

•Servers feed strikers, defending team •Starting position of Sweeper

attempt to get the ball to target •Markers to mark outside
•Playing Area : ½ pitch •Communication
•Decision making

X O
GK
X O
O
X

O
 Develop the effectiveness of defending with a Sweeper

•Organisation : 10 v 6 Focus on :

•Defending team attempt to win ball Wing Backs to force the ball inside
and pass to target striker (CF) MF Sweeper - to be between ball and goal /
•Playing Area : ¾ pitch provide cover to MF
MF to make play predictable

X O

X O O
X
GK X
X O
O X S
X X

X O
 Develop the effectiveness of defending with a Sweeper

•Organisation : 11 v 11 Focus on :

•Playing Area : Full pitch •1st Striker forcing play one side
•2nd Striker drop into MF
•Attempt to force attacking team to play
long

X O
X X
O X O
X
X X O
O
X O
O
O

X O
 IN-SEASON

WEEK 7 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 7 DAY 3

Develop the Effectiveness of

Defending with a Sweeper (2)
 Develop the effectiveness of defending with a Sweeper (2)

•Organisation : 2 v 3 + GK (Use different Focus on :

players than Day 1) •Starting position of Sweeper
•Servers feed strikers, defending team attempt •Markers to mark outside, make opposition
to get the ball to target play in field towards extra player
•Rotate back 3 so each players experiences •Communication
sweeper role
•Decision making
•Playing Area : ½ pitch
•Tempo

X O
GK
X O
O
X

O
 Develop the effectiveness of defending with a Sweeper (2)

•Organisation : 10 v 6 Focus on :

•Defending team attempt to win ball Wing Backs to force the ball inside
and pass to target striker (CF) If Yellow CF is allowed to play on the outside
•Playing Area : ¾ pitch of a CB the Sweeper is taken out of play. Force
play towards the Sweeper
MF to make play predictable, passive pressure

X O

X O O
X
GK X
X O
O X S
X X

X O
 Develop the effectiveness of defending with a Sweeper (2)
Focus on :
•Organisation : 11 v 11
•Quality of pass to CF’s
•Both teams could play with Sweeper
•Sweeper position to player and ball
•High Tempo game
•Communication between Sweeper, CB’s and GK
•Playing Area : Full pitch

X O
X X
O X O
X
X X O
O
X O
O
O

X O
 IN-SEASON
WEEK 7 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 7
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 7 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces – Throw In

• Designed for a throw in near the midfield third of the pitch.

Especially useful against tightly marking defences who
aggressively defend the midfield line. Its simple and effective for
players of almost any age. This play involves 3 players. The two
possible receivers of the ball simply switch position, but in such
a way as to screen the defenders.

• Full Back A is in position for the throw in. B is up field as far as

possible for a quick throw. (No more than 20 yards). Player C is
square with A about 10 yards of the sideline. B starts the play by
'showing' or running to A for the ball. Player C immediately
sprints, passing just in front of B. This will briefly screen the
defender. The ball should be delivered between C and the
sideline so that the ball can be shielded from the defence.
 Set Pieces – Throw In

• A simple little Throw-In play primarily for the little guys and girls! Its simple, easy and usually pretty effective, since the little guys don't pay enough attention anyway. You will primarily want to use this in the attacking third of the field. You
need two players, one to throw it in long and a speedy one to receive the ball.

• Full Back A gets in position to make the throw. B shouts loudly that he will take the throw and begins to jog toward A to take the ball. A has to play along and lower the ball in a non-threatening position (or even start to put it down) to get
the defence to switch off. About 3 to 5 yards from A, B rolls and sprints towards goal. A has to make a long and accurate ball into the space in front of the sprinting B.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 8
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Coach Coach Workout
Attackers as Rest &
30m Sprint Attackers as MATCH DAY
First Line of Recovery
Fatigue First Line of
Defence Flexibility
Defence
Cool Down
High Tempo Set Plays
Cool Down Swimming Free kicks
Possession Cool Down
Recovery
PM Games
Recovery Rest & Cool Down
Recovery
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 8 DAY 1

Coach Attackers as First

Line of Defence
 Coach Attackers as First Line of Defence
• Organisation 18yd box to half way line Focus on :

• Playing Area : Pitch is organised to aid transfer to •Starting position

11 v 11 •Pressure on the ball
• 4 defenders attempt to move the ball to far end of •Angle and distance of support
the line and score by breaking through centrally
•Body position
• 2 attackers work together to regain possession
•Decision
• Allow attackers to score by forcing defenders
•Work as a unit
outside of box
• Allow attackers to shoot at goal if possession is •Communication
regained

S2 X4

S1
X5
 Coach Attackers as First Line of Defence
Focus on :
•Organisation : Half Pitch
•Starting position
•GK, 4 defenders & 4 midfield attempt to move the
•Pressure on the ball
ball to goal gates on half way line.
•Angle and distance of support
•2 attackers & 3 midfielders work together to regain
possession or force ball inside towards midfield •Body position
•Inside midfield player to cover and pressures ball •Decision
•Win ball and counter quickly

•Practice can be mirrored at other

end of pitch, progress to 11 v 11 to
incorporate all players S5 X4
X10
•High tempo pressure S2
S6
•It is vital that midfield back up
Attackers pressure
S1
• Think about when to pressure the
X8
ball (set traps) S4 X5

X3
X6
 IN-SEASON

WEEK 8 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 8 DAY 3

Coach Attackers as First

Line of Defence (2)
 Coach Attackers as First Line of Defence (2)
• Organisation 18yd box to half way line Focus on :

• Playing Area : Pitch is organised to aid transfer to •Starting position

11 v 11 •Pressure on the ball
• 4 defenders attempt to move the ball to far end of •Angle and distance of support
the line and score by breaking through centrally
•Body position
• 2 attackers work together to regain possession
•Decision
• Allow attackers to score by forcing defenders
•Work as a unit
outside of box
• Allow attackers to shoot at goal if possession is •Communication
regained

S2 X4

S1
X5
 Coach Attackers as First Line of Defence (2)
Focus on :
•Organisation : Half Pitch
•Starting position
•GK, 4 defenders & 4 midfield attempt to move the
•Pressure on the ball
ball to goal gates on half way line.
•Angle and distance of support
•2 attackers & 3 midfielders work together to regain
possession or force ball inside towards midfield •Body position
•Inside midfield player to cover and pressures ball •Decision
•Win ball and counter quickly

•Practice can be mirrored at other

end of pitch, progress to 11 v 11 to
incorporate all players S5 X4
X10
•High tempo pressure S2
S6
•It is vital that midfield back up
Attackers pressure
S1
• Think about when to pressure the
X8
ball (set traps) S4 X5

X3
X6
 IN-SEASON
WEEK 8 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 8
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 8 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces - Free Kicks

Going Around the Wall

• This set piece involves 3 players with other midfielders and forwards present looking for
rebounds. It is intended primarily for Indirect kicks (but works just as well for Direct
kicks) in or near the penalty box.

• Offence: Players A and B line up as if both are ready to take the kick. Player C is near the
far corner of the box. On a set cue, either raising a hand or yelling out a number, A
moves to the ball as if taking the shot but instead steps over the ball and continues to
the near post side of the wall. At the same time, C begins a sprint toward the far-post end
of the wall. B approaches the ball and makes a firm pass to B who then one-touches it to
A, who by this time is just behind the wall and takes a one-touch shot on goal.

• Note: B also has the choice of shooting on goal if the wall 'falls-apart' by the deception of
A.

• B also has the option of turning and shooting if there is a viable lane, but the centre of
the box will most likely be clogged with defenders. The real trick to this piece is the firm,
controllable passes. They must be quick and on-target. This is a game-winning piece that
works well with practice, practice, practice.

• Defence: The trick to defending this piece is getting the wall in place very quickly and
not letting the initial fake pull the wall apart. The near-post defender will have a tendency
to peel off to mark A, thus shortening the wall and leaving a possible near-post shot on
goal by B.
 Set Pieces - Free Kicks

Angles on the Wall

• This play is for 3 or 4 players (you can omit the initial fake shot
on goal by player A) for a direct or indirect free-kick anywhere
in and around the penalty box. This is a fairly simple piece all
teams can utilize.

• Offence : Players A and B line up to take the shot. C is 7 to 10

yards to the right or left of the ball, 3 to 4 yards goal-side of the
ball. Player D is in front of the wall on the near post side. Player
A fakes the shot on goal and continues toward the far side of
the wall. Player B then makes a short quick pass in front of
player C to take the shot on goal. Player D and player A
effectively 'pinch' the wall, freezing them for a second. Player A
must be sure to stay wall-side of the ball and in the way of any
attacking defenders, without intentionally obstructing, of
course! Timing Player A's run, player D spins and sprints
behind the wall looking for rebounds. Player C, taking the shot,
should concentrate his shot low and on the near-post (from the
initial ball position).

• Defence : Get set up quick with the tallest player near post.
Don't let the fake shot crumble the wall. And don't forget to
mark player D once he makes his move to goal.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 9
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Improve Build Spring Improve Build Workout
Up Play Rest &
Up Play MATCH DAY
within a Team Recovery
505 Agility within a Team
Flexibility
Cool Down
Cool Down Set Plays
High Tempo Cool Down
Swimming Throw In’s
Possession
Recovery
PM Recovery Games Recovery
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 9 DAY 1

Improve Build Up Play

within a Team
 Improve Build Up Play within a Team

•Organisation : 18 – 18 yard box Focus on :

•8v8 Possession

• 4 - goal - game Identify opportunities to score goals

Decision making

8v8
 Improve Build Up Play within a Team

•Organisation : Practice involving 10 V 10 Focus on :

•Playing Area : Half Pitch Keeping possession

•Score in either end goal or side goal When to forward / when to go sideways / back wards
Width / depth

X 0X
0

X
X O 0
O
GK X X O
O
0
X
X
X O
O
 Improve Build Up Play within a Team

•Organisation : 11 V 11 Focus on :

•Playing Area : Full Pitch Keeping possession

When to forward / when to go sideways / back wards
Width / depth

X 0X
0

X
X O 0
O X

GK O X X O
O
0
X
X
X O
O
 IN-SEASON

WEEK 9 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 9 DAY 3

Improve Build Up Play

within a Team
 Improve Build Up Play within a Team

•Organisation : 18 – 18 yard box Focus on :

•8v8 Possession

• 4 - goal - game Identify opportunities to score goals

Decision making

8v8
 Improve Build Up Play within a Team

•Organisation : Practice involving 10 V 10 Focus on :

•Playing Area : Half Pitch Keeping possession

•Score in either end goal or side goal When to forward / when to go sideways / back wards
Width / depth

X 0X
0

X
X O 0
O
GK X X O
O
0
X
X
X O
O
 Improve Build Up Play within a Team

•Organisation : 11 V 11 Focus on :

•Playing Area : Full Pitch Keeping possession

When to forward / when to go sideways / back wards
Width / depth

X 0X
0

X
X O 0
O X

GK O X X O
O
0
X
X
X O
O
 IN-SEASON
WEEK 9 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 9
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 9 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces – Throw In

Clearing Some Grass

• Designed for a throw in near the midfield third of the pitch. Especially useful
against tightly marking defences who aggressively defend the midfield line.
Its simple and effective for players of almost any age. This play involves 3
players. The two possible receivers of the ball simply switch position, but in
such a way as to screen the defenders.

• Offence: A is in position for the throw in. B is up field as far as possible for
a quick throw. (No more than 20 yards). Player C is square with A about 10
yards of the sideline. B starts the play by 'showing' or running to A for the
ball. Player C immediately sprints, passing just in front of B. This will briefly
screen the defender. The ball should be delivered between C and the
sideline so that the ball can be shielded from the defence.

• Defence: The defenders are probably best off to stay in their position and
switch their marks. They'll stand a better shot of intercepting the ball !
 Set Pieces – Throw In

Fake Out
• A simple little Throw-In play primarily for the little guys and girls! Its simple, easy and usually pretty effective, since the little guys don't pay enough attention anyway. You will primarily want to use this in the attacking
third of the field. You need two players, one to throw it in long and a speedy one to receive the ball. And you might get a laugh if you sing it to the tune of Freak Out.

• Offence: A gets in position to make the throw. B shouts loudly that he will take the throw and begins to jog toward A to take the ball. A has to play along and lower the ball in a non-threatening position (or even start to
put it down) to get the defence to go flat-footed for an instant. About 3 to 5 yards from A, B rolls and sprints towards goal. A has to make a long and accurate ball into the space in front of the sprinting B. Be sure there is
a forward or midfielder far-post to look for the rebound.

• Defence: Just pay attention. Always follow your mark! If playing more of a zone, be sure the defender B is approaching is paying attention to him.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 10
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Improve Improve Direct Workout
Direct Play Rest &
30m Sprint Play within a MATCH DAY
within a Team Recovery
Fatigue Team
Flexibility
Cool Down Cool Down
High Tempo Cool Down Set Plays
Swimming Free kicks
Possession
Recovery Recovery
PM Games Recovery
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 10 DAY 1

Improve Direct Play

within a Team
 Improve Direct Play within a Team

•Organisation : 4 v 4 in central zone, neutral Focus on :

players on ends Playing ball from one zone to another
•Playing Area : 60 x 40 area split into 3 zones Play direct
Body positions / mentality

X O
Y Y
X
X X
O
O Y
Y O
 Improve Direct Play within a Team

•Organisation : 2 / 3 Pitch Practice Focus on :

•9v8 Direct play

When to play short / long
Angles/ distance / support

X
O 0
X

X O X
O

GK X X
O O
X

X
0 o
 Improve Direct Play within a Team

•Organisation : Full Pitch Practice 11 v 11 Focus on :

Direct play
When to play short / long
Angles/ distance / support

X
O 0
X

X O X 0
O X

GK X X o
O O X
X 0

X
0 o
 IN-SEASON

WEEK 10 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 10 DAY 3

Improve Direct Play

within a Team
 Improve Direct Play within a Team

•Organisation : 4 v 4 in central zone, neutral Focus on :

players on ends Playing ball from one zone to another
•Playing Area : 60 x 40 area split into 3 zones Play direct
Body positions / mentality

X O
Y Y
X
X X
O
O Y
Y O
 Improve Direct Play within a Team

•Organisation : 2 / 3 Pitch Practice Focus on :

•9v8 Direct play

When to play short / long
Angles/ distance / support

X
O 0
X

X O X
O

GK X X
O O
X

X
0 o
 Improve Direct Play within a Team

•Organisation : Full Pitch Practice 11 v 11 Focus on :

Direct play
When to play short / long
Angles/ distance / support

X
O 0
X

X O X 0
O X

GK X X o
O O X
X 0

X
0 o
 IN-SEASON
WEEK 10 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 10
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 10 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces - Free Kicks

Going Around the Wall

• This set piece involves 3 players with other midfielders and forwards present looking for
rebounds. It is intended primarily for Indirect kicks (but works just as well for Direct kicks) in
or near the penalty box.

• Offence: Players A and B line up as if both are ready to take the kick. Player C is near the
far corner of the box. On a set cue, either raising a hand or yelling out a number, A moves to
the ball as if taking the shot but instead steps over the ball and continues to the near post
side of the wall. At the same time, C begins a sprint toward the far-post end of the wall. B
approaches the ball and makes a firm pass to B who then one-touches it to A, who by this
time is just behind the wall and takes a one-touch shot on goal.

• Note: B also has the choice of shooting on goal if the wall 'falls-apart' by the deception of A.

• B also has the option of turning and shooting if there is a viable lane, but the centre of the
box will most likely be clogged with defenders. The real trick to this piece is the firm,
controllable passes. They must be quick and on-target. This is a game-winning piece that
works well with practice, practice, practice.

• Defence: The trick to defending this piece is getting the wall in place very quickly and not
letting the initial fake pull the wall apart. The near-post defender will have a tendency to peel
off to mark A, thus shortening the wall and leaving a possible near-post shot on goal by B.
 Set Pieces - Free Kicks

Angles on the Wall

• This play is for 3 or 4 players (you can omit the initial fake shot
on goal by player A) for a direct or indirect free-kick anywhere
in and around the penalty box. This is a fairly simple piece all
teams can utilize.

• Offence : Players A and B line up to take the shot. C is 7 to 10

yards to the right or left of the ball, 3 to 4 yards goal-side of the
ball. Player D is in front of the wall on the near post side. Player
A fakes the shot on goal and continues toward the far side of
the wall. Player B then makes a short quick pass in front of
player C to take the shot on goal. Player D and player A
effectively 'pinch' the wall, freezing them for a second. Player A
must be sure to stay wall-side of the ball and in the way of any
attacking defenders, without intentionally obstructing, of course!
Timing Player A's run, player D spins and sprints behind the
wall looking for rebounds. Player C, taking the shot, should
concentrate his shot low and on the near-post (from the initial
ball position).

• Defence : Get set up quick with the tallest player near post.
Don't let the fake shot crumble the wall. And don't forget to
mark player D once he makes his move to goal.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 11
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Attacking Free Spring Attacking Free Workout
Kicks Rest &
Kicks MATCH DAY
& Recovery
505 Agility &
Defending Flexibility
Defending
Attacking Cool Down
High Tempo Attacking Set Plays
Free Kicks Swimming Throw In’s
Possession Free Kicks
Recovery
PM Games
Cool Down Rest & Cool Down
Cool Down
Recovery
Cool Down
Recovery Recovery
Recovery
Recovery
 IN-SEASON

WEEK 11 DAY 1

Attacking Free Kicks

&
Defending Attacking
Free Kicks
 Attacking Free Kicks

•Organisation : Mental Qualities

•1 Goalkeeper - 10 players Discipline - Concentration-Alertness-Determination-

Read the Delivery-Anticipate Movements/Deflections.
•Direct and Indirect Plays
When does attacking commence
•Delivery
Where does attacking commence
•Starting Positions
How does attacking commence
•Movement
What is involved in attacking
•Balance

XXX

XXX
 Defending Attacking Free Kicks

•Organisation : Mental Qualities

•1 Goalkeeper - 10 players Discipline - Concentration-Alertness-Determination-

Read the Delivery-Anticipate Movements/Deflections.
•Direct and Indirect Plays
Marking Space
•Organisation
Marking Men
•Marking space marking men
Balance
•Walls
First Contact
•Second contact / Covering / Balance

XXX

XXX
 IN-SEASON

WEEK 11 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 11 DAY 3

Attacking Free Kicks

&
Defending Attacking
Free Kicks
 Attacking Free Kicks

•Organisation : Mental Qualities

•1 Goalkeeper - 10 players Discipline - Concentration-Alertness-Determination-

Read the Delivery-Anticipate Movements/Deflections.
•Direct and Indirect Plays
When does attacking commence
•Delivery
Where does attacking commence
•Starting Positions
How does attacking commence
•Movement
What is involved in attacking
•Balance

XXX

XXX
 Defending Attacking Free Kicks

•Organisation : Mental Qualities

•1 Goalkeeper - 10 players Discipline - Concentration-Alertness-Determination-

Read the Delivery-Anticipate Movements/Deflections.
•Direct and Indirect Plays
Marking Space
•Organisation
Marking Men
•Marking space marking men
Balance
•Walls
First Contact
•Second contact / Covering / Balance

XXX

XXX
 IN-SEASON
WEEK 11 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 11
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 11 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces – Throw In

Clearing Some Grass

• Designed for a throw in near the midfield third of the pitch. Especially useful
against tightly marking defences who aggressively defend the midfield line.
Its simple and effective for players of almost any age. This play involves 3
players. The two possible receivers of the ball simply switch position, but in
such a way as to screen the defenders.

• Offence: A is in position for the throw in. B is up field as far as possible for
a quick throw. (No more than 20 yards). Player C is square with A about 10
yards of the sideline. B starts the play by 'showing' or running to A for the
ball. Player C immediately sprints, passing just in front of B. This will briefly
screen the defender. The ball should be delivered between C and the
sideline so that the ball can be shielded from the defence.

• Defence: The defenders are probably best off to stay in their position and
switch their marks. They'll stand a better shot of intercepting the ball !
 Set Pieces – Throw In

Fake Out
• A simple little Throw-In play primarily for the little guys and girls! Its simple, easy and usually pretty effective, since the little guys don't pay enough attention anyway. You will primarily want to use this in the attacking
third of the field. You need two players, one to throw it in long and a speedy one to receive the ball. And you might get a laugh if you sing it to the tune of Freak Out.

• Offence: A gets in position to make the throw. B shouts loudly that he will take the throw and begins to jog toward A to take the ball. A has to play along and lower the ball in a non-threatening position (or even start to
put it down) to get the defence to go flat-footed for an instant. About 3 to 5 yards from A, B rolls and sprints towards goal. A has to make a long and accurate ball into the space in front of the sprinting B. Be sure there is
a forward or midfielder far-post to look for the rebound.

• Defence: Just pay attention. Always follow your mark! If playing more of a zone, be sure the defender B is approaching is paying attention to him.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 12
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Coach Coach Workout
Switching the Rest &
30m Sprint Switching the MATCH DAY
Point of Recovery
Fatigue Point of Attack
Attack Flexibility
Cool Down
High Tempo Set Plays
Cool Down Swimming Free kicks
Possession Cool Down Recovery
PM Games
Recovery Rest & Cool Down
Recovery Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 12 DAY 1

Coach Switching the

Point of Attack
 Coach Switching the Point of Attack

•Organisation : Pattern of Play involving 4 X2 passes to X5, who delivers to X3. X3 sets for X4
Defenders switching play in the defensive third who plays to X4.
of the field Key factors : Create Space, Body Position, Type of
•Playing Area : Open area to provide the pass, Angle & Distance of support, M’ment on & off
players the opportunity to discover realistic the ball.
positioning.

X3

X4

X5

X2
 Coach Switching the Point of Attack

•Organisation : Add two central midfielders to X2 passes to X5, who delivers to X3. X3 sets for X4
support the process of transfer. who plays to X4.

•Playing Area : Open area to provide the Key factors : Create Space, Body Position, Type of
players the opportunity to discover realistic pass, Angle & Distance of support, Movement on &
positioning. off the ball, Decision.

X3

X4

X6

X8

X5

X2
 Coach Switching the Point of Attack

•Organisation : Focus on a pattern of play Key factors : Create Space, Body Position, Type of
establishing passing priorities. pass, Angle & Distance of support, Movement on &
off the ball, Decision.
•Playing Area : Open area to provide the
players the opportunity to discover realistic
positioning.
Progress to 11 Vs 11.

X3 X11

X4

X6 X9

GK
X8 X10

X5

X2 X7
 IN-SEASON

WEEK 12 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 12 DAY 3

Coach Switching the

Point of Attack
 Coach Switching the Point of Attack

•Organisation : Pattern of Play involving 4 X2 passes to X5, who delivers to X3. X3 sets for X4
Defenders switching play in the defensive third who plays to X4.
of the field Key factors : Create Space, Body Position, Type of
•Playing Area : Open area to provide the pass, Angle & Distance of support, M’ment on & off
players the opportunity to discover realistic the ball.
positioning.

X3

X4

X5

X2
 Coach Switching the Point of Attack

•Organisation : Add two central midfielders to X2 passes to X5, who delivers to X3. X3 sets for X4
support the process of transfer. who plays to X4.

•Playing Area : Open area to provide the Key factors : Create Space, Body Position, Type of
players the opportunity to discover realistic pass, Angle & Distance of support, Movement on &
positioning. off the ball, Decision.

X3

X4

X6

X8

X5

X2
 Coach Switching the Point of Attack

•Organisation : Focus on a pattern of play Key factors : Create Space, Body Position, Type of
establishing passing priorities. pass, Angle & Distance of support, Movement on &
off the ball, Decision.
•Playing Area : Open area to provide the
players the opportunity to discover realistic
positioning.
Progress to 11 Vs 11.

X3 X11

X4

X6 X9

GK
X8 X10

X5

X2 X7
 IN-SEASON
WEEK 12 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 12
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 12 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces - Free Kicks

Going Around the Wall

• This set piece involves 3 players with other midfielders and forwards present looking for
rebounds. It is intended primarily for Indirect kicks (but works just as well for Direct kicks) in
or near the penalty box.

• Offence: Players A and B line up as if both are ready to take the kick. Player C is near the
far corner of the box. On a set cue, either raising a hand or yelling out a number, A moves to
the ball as if taking the shot but instead steps over the ball and continues to the near post
side of the wall. At the same time, C begins a sprint toward the far-post end of the wall. B
approaches the ball and makes a firm pass to B who then one-touches it to A, who by this
time is just behind the wall and takes a one-touch shot on goal.

• Note: B also has the choice of shooting on goal if the wall 'falls-apart' by the deception of A.

• B also has the option of turning and shooting if there is a viable lane, but the centre of the
box will most likely be clogged with defenders. The real trick to this piece is the firm,
controllable passes. They must be quick and on-target. This is a game-winning piece that
works well with practice, practice, practice.

• Defence: The trick to defending this piece is getting the wall in place very quickly and not
letting the initial fake pull the wall apart. The near-post defender will have a tendency to peel
off to mark A, thus shortening the wall and leaving a possible near-post shot on goal by B.
 Set Pieces - Free Kicks

Angles on the Wall

• This play is for 3 or 4 players (you can omit the initial fake shot
on goal by player A) for a direct or indirect free-kick anywhere
in and around the penalty box. This is a fairly simple piece all
teams can utilize.

• Offence : Players A and B line up to take the shot. C is 7 to 10

yards to the right or left of the ball, 3 to 4 yards goal-side of the
ball. Player D is in front of the wall on the near post side. Player
A fakes the shot on goal and continues toward the far side of
the wall. Player B then makes a short quick pass in front of
player C to take the shot on goal. Player D and player A
effectively 'pinch' the wall, freezing them for a second. Player A
must be sure to stay wall-side of the ball and in the way of any
attacking defenders, without intentionally obstructing, of course!
Timing Player A's run, player D spins and sprints behind the
wall looking for rebounds. Player C, taking the shot, should
concentrate his shot low and on the near-post (from the initial
ball position).

• Defence : Get set up quick with the tallest player near post.
Don't let the fake shot crumble the wall. And don't forget to
mark player D once he makes his move to goal.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 13
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Analysis Warm Up Tactical
Training Game
Fitness with starting 11
Warm Up
Testing based around
Static & Warm Up next match
Dynamic Static & Gym Session opponents Dynamic
Bleep Dynamic
AM Football
Coach Warm Up
Lower Body Recovery
attacking Play Spring Coach Workout
in a 4-3-3 Rest &
attacking Play MATCH DAY
formation Recovery
505 Agility in a 4-3-3
Flexibility
formation
Cool Down Cool Down
High Tempo Set Plays
Swimming Throw In’s
Possession Cool Down
Recovery Recovery
PM Games
Rest & Cool Down
Recovery
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 13 DAY 1

Coach attacking Play

in a 4-3-3 formation
 Coach attacking Play in a 4-3-3 formation

•Organisation : Pattern of Play involving 4 Players in possession focus on making decisions to

Defenders in the defensive third of the field. transfer the ball out of the defending third.
Server plays into the GK, Back four combine to Key factors : Create Space, Body Position, Type of
transfer back to the server. pass, Angle & Distance of support, Movement on &
•Playing Area : Open area to provide the off the ball.
players the opportunity to discover realistic
positioning.

X3

X4
O11

GK s
O9

X5

X2
 Coach attacking Play in a 4-3-3 formation

•Organisation : As per example one with 3 Players in possession focus on making decisions to
added players. 4 Vs 4 with added Deep lying transfer the ball out of the defending third.
central midfielder to combine to transfer out of Key factors : Create Space, Body Position, Type of
the defending area. pass, Angle & Distance of support, Movement on &
•Playing Area : Open area to provide the off the ball.
players the opportunity to discover realistic
positioning.

X3 O10

X4
O11

X6
GK s
O9

X5
O8
X2
 Coach attacking Play in a 4-3-3 formation

•Organisation : Developed towards 11 Vs 11 Key factors : Create Space, Body Position, Type of
focusing on the roles and responsibilities of pass, Angle & Distance of support, Movement on &
midfield and front three. off the ball.
•Playing Area : Full Pitch.

X3 O10
X10
O2
X4
O11 X7 O6
O4
X6 X9
GK
O9 O7
O5
X8
X5
O8 X11 O3
X2
 IN-SEASON

WEEK 13 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 13 DAY 3

Coach attacking Play

in a 4-3-3 formation
 Coach attacking Play in a 4-3-3 formation

•Organisation : Pattern of Play involving 4 Players in possession focus on making decisions to

Defenders in the defensive third of the field. transfer the ball out of the defending third.
Server plays into the GK, Back four combine to Key factors : Create Space, Body Position, Type of
transfer back to the server. pass, Angle & Distance of support, Movement on &
•Playing Area : Open area to provide the off the ball.
players the opportunity to discover realistic
positioning.

X3

X4
O11

GK s
O9

X5

X2
 Coach attacking Play in a 4-3-3 formation

•Organisation : As per example one with 3 Players in possession focus on making decisions to
added players. 4 Vs 4 with added Deep lying transfer the ball out of the defending third.
central midfielder to combine to transfer out of Key factors : Create Space, Body Position, Type of
the defending area. pass, Angle & Distance of support, Movement on &
•Playing Area : Open area to provide the off the ball.
players the opportunity to discover realistic
positioning.

X3 O10

X4
O11

X6
GK s
O9

X5
O8
X2
 Coach attacking Play in a 4-3-3 formation

•Organisation : Developed towards 11 Vs 11 Key factors : Create Space, Body Position, Type of
focusing on the roles and responsibilities of pass, Angle & Distance of support, Movement on &
midfield and front three. off the ball.
•Playing Area : Full Pitch.

X3 O10
X10
O2
X4
O11 X7 O6
O4
X6 X9
GK
O9 O7
O5
X8
X5
O8 X11 O3
X2
 IN-SEASON
WEEK 13 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 13
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 13 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces – Throw In

Fake Out
• A simple little Throw-In play primarily for the little guys and girls! Its simple, easy and usually pretty effective, since the little guys don't pay enough attention anyway. You will primarily want to use this in the attacking
third of the field. You need two players, one to throw it in long and a speedy one to receive the ball. And you might get a laugh if you sing it to the tune of Freak Out.

• Offence: A gets in position to make the throw. B shouts loudly that he will take the throw and begins to jog toward A to take the ball. A has to play along and lower the ball in a non-threatening position (or even start to
put it down) to get the defence to go flat-footed for an instant. About 3 to 5 yards from A, B rolls and sprints towards goal. A has to make a long and accurate ball into the space in front of the sprinting B. Be sure there is
a forward or midfielder far-post to look for the rebound.

• Defence: Just pay attention. Always follow your mark! If playing more of a zone, be sure the defender B is approaching is paying attention to him.
 Set Pieces – Throw In

Clearing Some Grass

• Designed for a throw in near the midfield third of the pitch. Especially useful
against tightly marking defences who aggressively defend the midfield line.
Its simple and effective for players of almost any age. This play involves 3
players. The two possible receivers of the ball simply switch position, but in
such a way as to screen the defenders.

• Offence: A is in position for the throw in. B is up field as far as possible for
a quick throw. (No more than 20 yards). Player C is square with A about 10
yards of the sideline. B starts the play by 'showing' or running to A for the
ball. Player C immediately sprints, passing just in front of B. This will briefly
screen the defender. The ball should be delivered between C and the
sideline so that the ball can be shielded from the defence.

• Defence: The defenders are probably best off to stay in their position and
switch their marks. They'll stand a better shot of intercepting the ball !
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 14
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Crossing & Crossing & Workout
Finishing Rest &
30m Sprint Finishing MATCH DAY Recovery
Fatigue
Flexibility
Cool Down
Cool Down Cool Down
High Tempo Set Plays
Swimming Corner kicks
Recovery Possession Recovery Recovery
PM Games
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 14 DAY 1

Crossing & Finishing

 Crossing & Finishing

•Organisation : Focus on :
•Functional practice focusing on wide and Quality of cross : Target area, type of delivery etc
central areas.
Create space : Both wide & central
•Players in wide positions work alternately to
Body Position
deliver the ball for pairs of central attackers.
Angle & timing of movement
•Option One : Winger runs & checks past the
cone. End product

X2

X6 X3
GK

X5 X4

X7
 Crossing & Finishing

•Organisation : Focus on :
•Functional practice focusing on wide and Quality of cross : Target area, type of delivery etc
central areas.
Create space : Both wide & central
Option Two : Add passive defender for winger
Body Position
to beat.
Angle & timing of movement
Option Three : Add player to allow 1-2 to be
played in wide positions. End product

03 X2

X6 X3
GK

X5 X4

X7
O2
X9
 Crossing & Finishing

•Organisation : Focus on a pattern of play Key factors : Create Space, Body Position, Type of
establishing passing priorities. pass, Angle & Distance of support, Movement on &
off the ball, Decision.
•Playing Area : Open area to provide the
players the opportunity to discover realistic Quality of cross : Target area, type of delivery etc
positioning.
Progress to 11 Vs 11.

X3 X11

X4

X6 X9

GK
X8
X10

X5

X2 X7
 IN-SEASON

WEEK 14 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 14 DAY 3

Crossing & Finishing

 Crossing & Finishing

•Organisation : Focus on :
•Functional practice focusing on wide and Quality of cross : Target area, type of delivery etc
central areas.
Create space : Both wide & central
•Players in wide positions work alternately to
Body Position
deliver the ball for pairs of central attackers.
Angle & timing of movement
•Option One : Winger runs & checks past the
cone. End product

X2

X6 X3
GK

X5 X4

X7
 Crossing & Finishing

•Organisation : Focus on :
•Functional practice focusing on wide and Quality of cross : Target area, type of delivery etc
central areas.
Create space : Both wide & central
Option Two : Add passive defender for winger
Body Position
to beat.
Angle & timing of movement
Option Three : Add player to allow 1-2 to be
played in wide positions. End product

03 X2

X6 X3
GK

X5 X4

X7
O2
X9
 Crossing & Finishing

•Organisation : Focus on a pattern of play Key factors : Create Space, Body Position, Type of
establishing passing priorities. pass, Angle & Distance of support, Movement on &
off the ball, Decision.
•Playing Area : Open area to provide the
players the opportunity to discover realistic Quality of cross : Target area, type of delivery etc
positioning.
Progress to 11 Vs 11.

X3 X11

X4

X6 X9

GK
X8
X10

X5

X2 X7
 IN-SEASON
WEEK 14 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 14
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 14 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 SET PIECES - DEFENDING THE CORNER KICK DELIVERED TO AND BEYOND THE FAR POST
• No defence can ever be totally sure what the attacking side has in mind when they win a corner kick, and so they have to line up
preparing for any eventuality.
• The near post has to be covered, as in diagram (i) by (D2), (D4) and (D5).
• They must be ready to check a ball played back to an attacking defender a long the touchline (A2) - Hence the position of (D10).
• While (D9) has to be ready should (A1) direct the corner to the edge of the penalty area and or (A9).
So with (D3) committed to guarding the goal line on the far post eight players already have set tasks.
• So what about the corner kick played long towards the far point of the 6 yard area with attackers (A6) and (A8) coming in hoping
to get a header or goal?
CLEARLY THEY MUST BE MARKED - GOAL SIDE BY (D6) AND (D7).
1. These two defenders must be strong in the air ready to challenge in any aerial duel.
2. Both must man for man mark their attacker i.e. (D6) with (A6), (D7) with (A8) until the ball is cleared.
3. (D8) must mark (A3) (on the edge of the 6 yard area) should there be any knock down into the danger area.
4. (D3) and (D2) should stay on the line either side of the goalkeeper (G) to protect the goal, acting as a last line of defence should
(A6) or (A8) get in a header.
5. Similarly (D5) stays with (A5), and (D4) with (A4) - until the threat is cleared.
POINTS TO NOTE
1. Once again all defenders must keep their discipline and be ready to attack should the angle of attack change, i.e. once the ball has
passed over them (D4), (D5) and (D8) should all be ready to readjust to more central positions - keeping goal side of the attacker
they are marking.
2. (D6) and (D7) are key players they must be strong, forceful and good in the air totally committed to winning any aerial battle. -
TRYING IF POSSIBLE (Should they win the heading duel) NOT TO HEAD THE BALL TOWARDS THE CENTRAL SECTION OF
THE PENALTY AREA.
3. Once the danger is cleared (G) should encourage all defenders especially (D3) and (D2) to clear the area quickly.
 SET PIECES - DEFENDING THE CORNER KICK PLAYED BACK TO A SUPPORTING PLAYER

• A1 plays the ball back (almost level with the touchline) to A2 who has moved forward quickly.
• This often happens when teams aren't having success in aerial duels, and so they look to take a quick dead ball kick. The whole
point being that: -
• 1. A2 can centre the ball changing the angle of attack.
2. A2 can hold the ball and try and get within a position to drive at goal.
3. A2 can move forward before playing a pass ball to A3 moving up for a shot at goal.
• With attackers moving around - defenders must keep their discipline. To defend against this, as
• Soon as A1 plays the ball back to A2 - defenders should be on their way out of the 6 yard area, clearing the space for the
goalkeeper to see and hopefully control should a cross ball arrive in from A2.
• THIS ENSURES ATTACKERS HAVE TO MOVE OUT AS WELL OR THEY WILL BE CAUGHT OFFSIDE.
• D10 sets off immediately to challenge A2 - to try and stop the early cross into the penalty area. D10 should try to 'hold up' the
pace of the attack.
• D7 should move to check any move by A2 down the flank - or by A2 if he tries to move towards the penalty area.
• D8 should be ready if A2 plays to A3 running up for a shot at goal - D8 must react to the situation, holding his ground if A2 goes
down the flank.
• Defenders 2-7 should clear the 6-yard area ensuring they mark attackers all the time. No attacker should be left free as A2 may
simply knock the ball into the danger area first time.
• If one of the defenders does manage to clear the ball out of the penalty area then all defenders should move out together.
• ONE OF THE KEY ISSUES FOR DEFENDERS IS TO WORK AS A UNIT.
• A2 has options but he will try and catch the defenders moving out together. As a result the defenders must be alert to any
eventuality - it is a disciplined reaction that is needed, stressing the importance of picking up any opponent in the penalty area.
• THE GOALKEEPER IS A KEY PLAYER - HE HAS THE BEST VIEW OF ALL THE DEFENDERS (ESPECIALLY IF THE 6-YARD
AREA IS CLEARED) SO HE SHOULD INSTRUCT, (BY SHOUTING), TO HIS TEAM-MATES WHERE THE DANGER POINT IS
- AND WHEN TO CLEAR THE AREA. 
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 15
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Regaining Spring Regaining Workout
possession Rest &
possession MATCH DAY
through a Recovery
505 Agility through a
retreating Flexibility
retreating
defence Cool Down
defence Set Plays
High Tempo
Swimming Throw In’s
Cool Down Possession
Cool Down Recovery
PM Games
Rest & Cool Down
Recovery Recovery
Cool Down Recovery
Recovery
Recovery
 IN-SEASON

WEEK 15 DAY 1

Regaining possession through

a retreating defence
 Regaining possession through a retreating defence

•Organisation :18 – 18 yard box Focus on :

•7 v 7 game Retreating

•Cond. – Can only regain possession in own half Positions / roles in team

X
X O
GK X X GK
X
O O O
X

O
 Regaining possession through a retreating defence

•Organisation : Full pitch Focus on :

•11 v 11 Retreating

•Can only win the ball back in wn half Roles / responsibilities in own half

•Progression When to drop off / press

X 0
0
X

X X o
O 0 X

GK X X GK
O 0
X
o
X

X 0
0
 IN-SEASON

WEEK 15 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 15 DAY 3

Regaining possession through

a retreating defence
 Regaining possession through a retreating defence

•Organisation :18 – 18 yard box Focus on :

•7 v 7 game Retreating

•Cond. – Can only regain possession in own half Positions / roles in team

X
X O
GK X X GK
X
O O O
X

O
 Regaining possession through a retreating defence

•Organisation : Full pitch Focus on :

•11 v 11 Retreating

•Can only win the ball back in wn half Roles / responsibilities in own half

•Progression When to drop off / press

X 0
0
X

X X o
O 0 X

GK X X GK
O 0
X
o
X

X 0
0
 IN-SEASON
WEEK 15 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 15
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 15 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Plays at a Throw-in (attacking)

• In the diagram the (X’s) are the attacking side with (X4) taking the throw-in.
• (X4) throws the ball towards (X9) who is marked by (D5)
• But as the ball approaches him (X9) sets off to his left as in the diagram expecting
that (D5) will (in view of the proximity to goal) follow him.  This leaves the ball going
on to (X8) who is directly behind him in line as in the diagram.
• To add to the movement, and to maintain the pressure on the defence (X7) sets off
into the penalty area, with (D3) in pursuit.
• This creates a space on the right flank which (X9) will run into.
• So when the ball arrives at (X8) he plays it first time into the space in front of (X9)
who will then be in a dangerous attacking position.
• The success depends on: -
• The accuracy of the throw-in, also the right pace on the throw into (X8)
• The timing of (X9)’s run; and that of (X7)
 Set Plays at a Throw-in (attacking) 2

• A simple but effective move, much depending on the movement OFF the ball by the
attacking players.
• THE PRINCIPLE IS TO GET THE THROWER T IN POSSESSION OF THE BALL
GOING FORWARD.
• Practice (with T ready to throw-in)
• (A1) marked by X2 darts quickly as if to move infield.  But he checks quickly and
moves back to a position (B) where he is free, as X2 cannot react as quickly.
• T throws the ball at the head of (A1), who then heads the ball down the touchline for
T to run on to.
• To assist attacker (A2) comes close at first but as T is about to throw, he turns and
sets off down the line, and X3 will follow – this then creates the space for (A1) to
head the ball forward to meet T’s run.
• Other attackers such as (A3) turn away also taking defenders with them.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 16
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Central Central Workout
Midfielders Rest &
30m Sprint Midfielders MATCH DAY
Defending / Recovery
Fatigue Defending /
Defending as Flexibility
Defending as a
a Team in a Cool Down
Team in a Set Plays
4-4-2 High Tempo
4-4-2 Swimming Corner kicks
Possession
Recovery
PM Games
Cool Down Rest &
Cool Down Cool Down
Recovery
Cool Down
Recovery
Recovery Recovery
Recovery
 IN-SEASON

WEEK 16 DAY 1

Central Midfielders Defending /

Defending as a Team in a 4 -
4-2
 Central Midfielders Defending / Defending as a Team in
a4-4-2

•Organisation : 1 / 2 Pitch Focus on :

• 3 x 4 groups of players Midfield shape

Work as an Unit

X Y
O

X O Y
GK

O Y
X

X O Y
 Central Midfield Defending / Defending as a Team in a 4
-4-2

•Organisation : Full Pitch Practice Focus on :

• 11 v 11 Midfield 4 working as an Unit
Back 4 shape
Roles / responsibilities of strikers

O
O
X
O
X X O O

O O X
X O
X
X
o
X X

O X
X
o
 IN-SEASON

WEEK 16 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 16 DAY 3

Central Midfielders Defending /

Defending as a Team in a 4 -
4-2
 Central Midfielders Defending / Defending as a Team in
a4-4-2

•Organisation : 1 / 2 Pitch Focus on :

• 3 x 4 groups of players Midfield shape

Work as an Unit

X Y
O

X O Y
GK

O Y
X

X O Y
 Central Midfield Defending / Defending as a Team in a 4
-4-2

•Organisation : Full Pitch Practice Focus on :

• 11 v 11 Midfield 4 working as an Unit
Back 4 shape
Roles / responsibilities of strikers

O
O
X
O
X X O O

O O X
X O
X
X
o
X X

O X
X
o
 IN-SEASON
WEEK 16 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 16
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 16 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 SET PIECES - DEFENDING THE CORNER KICK DELIVERED TO AND BEYOND THE FAR POST
• No defence can ever be totally sure what the attacking side has in mind when they win a corner kick, and so they have to line up
preparing for any eventuality.
• The near post has to be covered, as in diagram (i) by (D2), (D4) and (D5).
• They must be ready to check a ball played back to an attacking defender a long the touchline (A2) - Hence the position of (D10).
• While (D9) has to be ready should (A1) direct the corner to the edge of the penalty area and or (A9).
So with (D3) committed to guarding the goal line on the far post eight players already have set tasks.
• So what about the corner kick played long towards the far point of the 6 yard area with attackers (A6) and (A8) coming in hoping
to get a header or goal?
CLEARLY THEY MUST BE MARKED - GOAL SIDE BY (D6) AND (D7).
1. These two defenders must be strong in the air ready to challenge in any aerial duel.
2. Both must man for man mark their attacker i.e. (D6) with (A6), (D7) with (A8) until the ball is cleared.
3. (D8) must mark (A3) (on the edge of the 6 yard area) should there be any knock down into the danger area.
4. (D3) and (D2) should stay on the line either side of the goalkeeper (G) to protect the goal, acting as a last line of defence should
(A6) or (A8) get in a header.
5. Similarly (D5) stays with (A5), and (D4) with (A4) - until the threat is cleared.
POINTS TO NOTE
1. Once again all defenders must keep their discipline and be ready to attack should the angle of attack change, i.e. once the ball has
passed over them (D4), (D5) and (D8) should all be ready to readjust to more central positions - keeping goal side of the attacker
they are marking.
2. (D6) and (D7) are key players they must be strong, forceful and good in the air totally committed to winning any aerial battle. -
TRYING IF POSSIBLE (Should they win the heading duel) NOT TO HEAD THE BALL TOWARDS THE CENTRAL SECTION OF
THE PENALTY AREA.
3. Once the danger is cleared (G) should encourage all defenders especially (D3) and (D2) to clear the area quickly.
 SET PIECES - DEFENDING THE CORNER KICK PLAYED BACK TO A SUPPORTING PLAYER

• A1 plays the ball back (almost level with the touchline) to A2 who has moved forward quickly.
• This often happens when teams aren't having success in aerial duels, and so they look to take a quick dead ball kick. The whole
point being that: -
• 1. A2 can centre the ball changing the angle of attack.
2. A2 can hold the ball and try and get within a position to drive at goal.
3. A2 can move forward before playing a pass ball to A3 moving up for a shot at goal.
• With attackers moving around - defenders must keep their discipline. To defend against this, as
• Soon as A1 plays the ball back to A2 - defenders should be on their way out of the 6 yard area, clearing the space for the
goalkeeper to see and hopefully control should a cross ball arrive in from A2.
• THIS ENSURES ATTACKERS HAVE TO MOVE OUT AS WELL OR THEY WILL BE CAUGHT OFFSIDE.
• D10 sets off immediately to challenge A2 - to try and stop the early cross into the penalty area. D10 should try to 'hold up' the
pace of the attack.
• D7 should move to check any move by A2 down the flank - or by A2 if he tries to move towards the penalty area.
• D8 should be ready if A2 plays to A3 running up for a shot at goal - D8 must react to the situation, holding his ground if A2 goes
down the flank.
• Defenders 2-7 should clear the 6-yard area ensuring they mark attackers all the time. No attacker should be left free as A2 may
simply knock the ball into the danger area first time.
• If one of the defenders does manage to clear the ball out of the penalty area then all defenders should move out together.
• ONE OF THE KEY ISSUES FOR DEFENDERS IS TO WORK AS A UNIT.
• A2 has options but he will try and catch the defenders moving out together. As a result the defenders must be alert to any
eventuality - it is a disciplined reaction that is needed, stressing the importance of picking up any opponent in the penalty area.
• THE GOALKEEPER IS A KEY PLAYER - HE HAS THE BEST VIEW OF ALL THE DEFENDERS (ESPECIALLY IF THE 6-YARD
AREA IS CLEARED) SO HE SHOULD INSTRUCT, (BY SHOUTING), TO HIS TEAM-MATES WHERE THE DANGER POINT IS
- AND WHEN TO CLEAR THE AREA. 
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 17
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Defending Spring Defending Workout
Corners Rest &
Corners MATCH DAY Recovery
505 Agility
Flexibility
Cool Down
Cool Down Cool Down
High Tempo Set Plays
Swimming Throw In’s
Recovery Possession Recovery Recovery
PM Games
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 17 DAY 1

Defending Corners
 Defending Corners

Focus on :
•Organisation : Starting Position of all players
•Start with a game, after two minutes stop it, Body Position of defenders
clear the pitch of players and begin to organise
into defensive positions Attitude to defend – Attack Ball
•Start with the GK and first element of zonal Pressure on ball following clearance
defence Communication
Type of clearance / Blocking / Movement of players

X3 X6
GK

X5

X4
X2
X7

O1
 Defending Corners
Focus on :
•Organisation : Starting Position of all players
•Start with a game, after two minutes stop it, Body Position of defenders
clear the pitch of players and begin to organise
into defensive positions Attitude to defend – Attack Ball
•Add 2nd Zonal element Pressure on ball following clearance
Communication
Type of clearance / Blocking / Movement of players

X3 X6
X8
GK

X5
X9
X4
X2
X7

O1
 Defending Corners
Focus on :
•Organisation : Starting Position of all players
•Start with a game, after two minutes stop it, Body Position of defenders
clear the pitch of players and begin to organise
into defensive positions Attitude to defend – Attack Ball
•Position all members of the team and add Pressure on ball following clearance
attacking team to defend against Communication
Type of clearance / Blocking / Movement of players

X3 X6
X8
GK

X5 X11
X9
X4
X2
X7

X10

O1
 IN-SEASON

WEEK 17 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 17 DAY 3

Defending Corners
 Defending Corners

Focus on :
•Organisation : Starting Position of all players
•Start with a game, after two minutes stop it, Body Position of defenders
clear the pitch of players and begin to organise
into defensive positions Attitude to defend – Attack Ball
•Start with the GK and first element of zonal Pressure on ball following clearance
defence Communication
Type of clearance / Blocking / Movement of players

X3 X6
GK

X5

X4
X2
X7

O1
 Defending Corners
Focus on :
•Organisation : Starting Position of all players
•Start with a game, after two minutes stop it, Body Position of defenders
clear the pitch of players and begin to organise
into defensive positions Attitude to defend – Attack Ball
•Add 2nd Zonal element Pressure on ball following clearance
Communication
Type of clearance / Blocking / Movement of players

X3 X6
X8
GK

X5
X9
X4
X2
X7

O1
 Defending Corners
Focus on :
•Organisation : Starting Position of all players
•Start with a game, after two minutes stop it, Body Position of defenders
clear the pitch of players and begin to organise
into defensive positions Attitude to defend – Attack Ball
•Position all members of the team and add Pressure on ball following clearance
attacking team to defend against Communication
Type of clearance / Blocking / Movement of players

X3 X6
X8
GK

X5 X11
X9
X4
X2
X7

X10

O1
 IN-SEASON
WEEK 17 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 17
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 17 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Plays at a Throw-in (attacking)

• In the diagram the (X’s) are the attacking side with (X4) taking the throw-in.
• (X4) throws the ball towards (X9) who is marked by (D5)
• But as the ball approaches him (X9) sets off to his left as in the diagram expecting
that (D5) will (in view of the proximity to goal) follow him.  This leaves the ball going
on to (X8) who is directly behind him in line as in the diagram.
• To add to the movement, and to maintain the pressure on the defence (X7) sets off
into the penalty area, with (D3) in pursuit.
• This creates a space on the right flank which (X9) will run into.
• So when the ball arrives at (X8) he plays it first time into the space in front of (X9)
who will then be in a dangerous attacking position.
• The success depends on: -
• The accuracy of the throw-in, also the right pace on the throw into (X8)
• The timing of (X9)’s run; and that of (X7)
 Set Plays at a Throw-in (attacking) 2

• A simple but effective move, much depending on the movement OFF the ball by the
attacking players.
• THE PRINCIPLE IS TO GET THE THROWER T IN POSSESSION OF THE BALL
GOING FORWARD.
• Practice (with T ready to throw-in)
• (A1) marked by X2 darts quickly as if to move infield.  But he checks quickly and
moves back to a position (B) where he is free, as X2 cannot react as quickly.
• T throws the ball at the head of (A1), who then heads the ball down the touchline for
T to run on to.
• To assist attacker (A2) comes close at first but as T is about to throw, he turns and
sets off down the line, and X3 will follow – this then creates the space for (A1) to
head the ball forward to meet T’s run.
• Other attackers such as (A3) turn away also taking defenders with them.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 18
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Match Dynamic Warm Up
Analysis Warm Up
Tactical
Warm Up Fitness Training Game
Static & Testing with starting 11
Dynamic based around
Warm Up next match
300 Yd Shuttle Static & Gym Session opponents Dynamic
Shot Stopping Dynamic
AM / Dealing with Football
Illinios Test Warm Up
1v1 situations Upper Body Recovery
in a Shot Stopping / Workout
Rest &
Functional 30m Sprint Dealing with MATCH DAY Recovery
Practice Fatigue 1v1 situations
Flexibility
in a Functional
Cool Down
High Tempo Practice Set Plays
Support & Swimming
Distribution of Possession Corner kicks
Recovery
PM the Games Cool Down
Goalkeeper Rest & Cool Down
Recovery
Cool Down Recovery
Cool Down Recovery
Recovery
Recovery
 IN-SEASON

WEEK 18 DAY 1

Shot Stopping / Dealing with

1v1 situations
in a Functional Practice

Support & Distribution of the

Goalkeeper
 Shot Stopping / Dealing with 1v1 situations
in a Functional Practice

•Organisation : Practice involving 2 Goalkeepers plus 6 v 6. Focus on

The ball is played by coach on half way line.
•Key factors with shot stopping/1 v 1situations
•Possession play aiming for one player to break out of middle
third to attack at either goal. •Starting Position of the defenders
•Progression : Breakout player can be tracked by defender (can •Pressure by defenders
only attack one goal)
•Cover & Support for the pressurising players
•1 and than 2 defenders already out of area. Breakout players
attack with 2 and 3 players with a tracking defender •Body Position / Where to pressure & Why
•Progress to 11 v 11 using full width of pitch •Recovery runs & Tracking players

O O
X X X
GK
GK OO
X X
O
X O
 Support & Distribution of the Goalkeeper

Focus on :
•Organisation : Half Pitch + 15 Yards, 3 goals,
server from wide (X) and GK. •GK starting position in relation to ball
•Playing Area : Half Pitch, one goal central15 •Quality of the goalkeepers distribution
yards past half way, two goals wide 40 yards •Throwing/kicking techniques.
from by-line.
•Support play after the distribution
•GK receives cross from wide and looks to
distribute by throwing to goal 1 or 2 or kicking to
goal 3.

X 1

GK 3

2
 Support & Distribution of the Goalkeeper

•Organisation : Two thirds of a pitch involving 9 Focus on :

Vs 9 + GK1 starting behind goal. •Area to hit/Best options (Strengths/weaknesses or you and
•GK1 serves into forward (O) by distributing opposition)
from the floor. •Quality of passing (Distance/Accuracy)
•Play game situation (O) attack GK3, (X) attack •Throwing/kicking technique
GK2. (3,3,2)
•Support (Starting Positions/movements of support)
•GK2/GK3 options of distribution will be by
Depth of the defenders
either throwing or kicking.

X
X
O O
X
O

GK
GK

X
GK
X O
O
O X
X O O

X
 IN-SEASON

WEEK 18 DAY 2

FITNESS TESTING
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 18 DAY 3

Shot Stopping / Dealing with

1v1 situations
in a Functional Practice

Support & Distribution of the

Goalkeeper
 Shot Stopping / Dealing with 1v1 situations
in a Functional Practice

•Organisation : Practice involving 2 Goalkeepers plus 6 v 6. Focus on

The ball is played by coach on half way line.
•Key factors with shot stopping/1 v 1situations
•Possession play aiming for one player to break out of middle
third to attack at either goal. •Starting Position of the defenders
•Progression : Breakout player can be tracked by defender (can •Pressure by defenders
only attack one goal)
•Cover & Support for the pressurising players
•1 and than 2 defenders already out of area. Breakout players
attack with 2 and 3 players with a tracking defender •Body Position / Where to pressure & Why
•Progress to 11 v 11 using full width of pitch •Recovery runs & Tracking players

O O
X X X
GK
GK OO
X X
O
X O
 Support & Distribution of the Goalkeeper

Focus on :
•Organisation : Half Pitch + 15 Yards, 3 goals,
server from wide (X) and GK. •GK starting position in relation to ball
•Playing Area : Half Pitch, one goal central15 •Quality of the goalkeepers distribution
yards past half way, two goals wide 40 yards •Throwing/kicking techniques.
from by-line.
•Support play after the distribution
•GK receives cross from wide and looks to
distribute by throwing to goal 1 or 2 or kicking to
goal 3.

X 1

GK 3

2
 Support & Distribution of the Goalkeeper

•Organisation : Two thirds of a pitch involving 9 Focus on :

Vs 9 + GK1 starting behind goal. •Area to hit/Best options (Strengths/weaknesses or you and
•GK1 serves into forward (O) by distributing opposition)
from the floor. •Quality of passing (Distance/Accuracy)
•Play game situation (O) attack GK3, (X) attack •Throwing/kicking technique
GK2. (3,3,2)
•Support (Starting Positions/movements of support)
•GK2/GK3 options of distribution will be by
Depth of the defenders
either throwing or kicking.

X
X
O O
X
O

GK
GK

X
GK
X O
O
O X
X O O

X
 IN-SEASON
WEEK 18 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 18
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 18 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 SET PIECES - DEFENDING THE CORNER KICK DELIVERED TO AND BEYOND THE FAR POST
• No defence can ever be totally sure what the attacking side has in mind when they win a corner kick, and so they have to line up
preparing for any eventuality.
• The near post has to be covered, as in diagram (i) by (D2), (D4) and (D5).
• They must be ready to check a ball played back to an attacking defender a long the touchline (A2) - Hence the position of (D10).
• While (D9) has to be ready should (A1) direct the corner to the edge of the penalty area and or (A9).
So with (D3) committed to guarding the goal line on the far post eight players already have set tasks.
• So what about the corner kick played long towards the far point of the 6 yard area with attackers (A6) and (A8) coming in hoping
to get a header or goal?
CLEARLY THEY MUST BE MARKED - GOAL SIDE BY (D6) AND (D7).
1. These two defenders must be strong in the air ready to challenge in any aerial duel.
2. Both must man for man mark their attacker i.e. (D6) with (A6), (D7) with (A8) until the ball is cleared.
3. (D8) must mark (A3) (on the edge of the 6 yard area) should there be any knock down into the danger area.
4. (D3) and (D2) should stay on the line either side of the goalkeeper (G) to protect the goal, acting as a last line of defence should
(A6) or (A8) get in a header.
5. Similarly (D5) stays with (A5), and (D4) with (A4) - until the threat is cleared.
POINTS TO NOTE
1. Once again all defenders must keep their discipline and be ready to attack should the angle of attack change, i.e. once the ball has
passed over them (D4), (D5) and (D8) should all be ready to readjust to more central positions - keeping goal side of the attacker
they are marking.
2. (D6) and (D7) are key players they must be strong, forceful and good in the air totally committed to winning any aerial battle. -
TRYING IF POSSIBLE (Should they win the heading duel) NOT TO HEAD THE BALL TOWARDS THE CENTRAL SECTION OF
THE PENALTY AREA.
3. Once the danger is cleared (G) should encourage all defenders especially (D3) and (D2) to clear the area quickly.
 SET PIECES - DEFENDING THE CORNER KICK PLAYED BACK TO A SUPPORTING PLAYER

• A1 plays the ball back (almost level with the touchline) to A2 who has moved forward quickly.
• This often happens when teams aren't having success in aerial duels, and so they look to take a quick dead ball kick. The whole
point being that: -
• 1. A2 can centre the ball changing the angle of attack.
2. A2 can hold the ball and try and get within a position to drive at goal.
3. A2 can move forward before playing a pass ball to A3 moving up for a shot at goal.
• With attackers moving around - defenders must keep their discipline. To defend against this, as
• Soon as A1 plays the ball back to A2 - defenders should be on their way out of the 6 yard area, clearing the space for the
goalkeeper to see and hopefully control should a cross ball arrive in from A2.
• THIS ENSURES ATTACKERS HAVE TO MOVE OUT AS WELL OR THEY WILL BE CAUGHT OFFSIDE.
• D10 sets off immediately to challenge A2 - to try and stop the early cross into the penalty area. D10 should try to 'hold up' the
pace of the attack.
• D7 should move to check any move by A2 down the flank - or by A2 if he tries to move towards the penalty area.
• D8 should be ready if A2 plays to A3 running up for a shot at goal - D8 must react to the situation, holding his ground if A2 goes
down the flank.
• Defenders 2-7 should clear the 6-yard area ensuring they mark attackers all the time. No attacker should be left free as A2 may
simply knock the ball into the danger area first time.
• If one of the defenders does manage to clear the ball out of the penalty area then all defenders should move out together.
• ONE OF THE KEY ISSUES FOR DEFENDERS IS TO WORK AS A UNIT.
• A2 has options but he will try and catch the defenders moving out together. As a result the defenders must be alert to any
eventuality - it is a disciplined reaction that is needed, stressing the importance of picking up any opponent in the penalty area.
• THE GOALKEEPER IS A KEY PLAYER - HE HAS THE BEST VIEW OF ALL THE DEFENDERS (ESPECIALLY IF THE 6-YARD
AREA IS CLEARED) SO HE SHOULD INSTRUCT, (BY SHOUTING), TO HIS TEAM-MATES WHERE THE DANGER POINT IS
- AND WHEN TO CLEAR THE AREA. 
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 19
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
4-3-3 Spring 4-3-3 formation Workout
formation with Rest &
with a Winger MATCH DAY
a Winger Recovery
505 Agility
Flexibility
Cool Down Cool Down
Cool Down Set Plays
High Tempo
Swimming Throw In’s
Possession Recovery
Recovery Recovery
PM Games
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 19 DAY 1

4-3-3 formation with a Winger

 4-3-3 formation with a Winger

•Organisation : Pattern of Play involving 4 Players in possession focus on making decisions to

Defenders in the defensive third of the field. transfer the ball out of the defending third.
Server plays into the GK, Back four combine to Key factors : Create Space, Body Position, Type of
transfer back to the server. pass, Angle & Distance of support, Movement on &
•Playing Area : Open area to provide the off the ball.
players the opportunity to discover realistic
positioning.

X3

X4
O11

GK s
O9

X5

X2
 4-3-3 formation with a winger

•Organisation : As per example one with 3 Players in possession focus on making decisions to
added players. 4 Vs 4 with added Deep lying transfer the ball out of the defending third.
central midfielder to combine to transfer out of Key factors : Create Space, Body Position, Type of
the defending area. pass, Angle & Distance of support, Movement on &
•Playing Area : Open area to provide the off the ball.
players the opportunity to discover realistic
positioning.

X3 O10

X4
O11

X6
GK s
O9

X5
O8
X2
 IN-SEASON

WEEK 19 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 19 DAY 3

4-3-3 formation with a Winger

 4-3-3 formation with a Winger

•Organisation : Pattern of Play involving 4 Players in possession focus on making decisions to

Defenders in the defensive third of the field. transfer the ball out of the defending third.
Server plays into the GK, Back four combine to Key factors : Create Space, Body Position, Type of
transfer back to the server. pass, Angle & Distance of support, Movement on &
•Playing Area : Open area to provide the off the ball.
players the opportunity to discover realistic
positioning.

X3

X4
O11

GK s
O9

X5

X2
 4-3-3 formation with a winger

•Organisation : As per example one with 3 Players in possession focus on making decisions to
added players. 4 Vs 4 with added Deep lying transfer the ball out of the defending third.
central midfielder to combine to transfer out of Key factors : Create Space, Body Position, Type of
the defending area. pass, Angle & Distance of support, Movement on &
•Playing Area : Open area to provide the off the ball.
players the opportunity to discover realistic
positioning.

X3 O10

X4
O11

X6
GK s
O9

X5
O8
X2
 IN-SEASON
WEEK 19 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 19
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 19 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Plays at a Throw-in (attacking)

• In the diagram the (X’s) are the attacking side with (X4) taking the throw-in.
• (X4) throws the ball towards (X9) who is marked by (D5)
• But as the ball approaches him (X9) sets off to his left as in the diagram expecting
that (D5) will (in view of the proximity to goal) follow him.  This leaves the ball going
on to (X8) who is directly behind him in line as in the diagram.
• To add to the movement, and to maintain the pressure on the defence (X7) sets off
into the penalty area, with (D3) in pursuit.
• This creates a space on the right flank which (X9) will run into.
• So when the ball arrives at (X8) he plays it first time into the space in front of (X9)
who will then be in a dangerous attacking position.
• The success depends on: -
• The accuracy of the throw-in, also the right pace on the throw into (X8)
• The timing of (X9)’s run; and that of (X7)
 Set Plays at a Throw-in (attacking) 2

• A simple but effective move, much depending on the movement OFF the ball by the
attacking players.
• THE PRINCIPLE IS TO GET THE THROWER T IN POSSESSION OF THE BALL
GOING FORWARD.
• Practice (with T ready to throw-in)
• (A1) marked by X2 darts quickly as if to move infield.  But he checks quickly and
moves back to a position (B) where he is free, as X2 cannot react as quickly.
• T throws the ball at the head of (A1), who then heads the ball down the touchline for
T to run on to.
• To assist attacker (A2) comes close at first but as T is about to throw, he turns and
sets off down the line, and X3 will follow – this then creates the space for (A1) to
head the ball forward to meet T’s run.
• Other attackers such as (A3) turn away also taking defenders with them.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 20
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Tactical
Match Fitness Training Game
Analysis Testing with starting 11
based around
Warm Up next match
Warm Up 300 Yd Shuttle Static & Gym Session opponents Dynamic
Static & Dynamic Football
AM
Dynamic Illinios Test Warm Up
Upper Body Recovery
Developing Workout
Developing Rest &
30m Sprint Defensive MATCH DAY
Defensive Recovery
Fatigue Responsibilitie
Responsibiliti Flexibility
s in a 4-5-1
es in a 4-5-1 Cool Down
High Tempo Set Plays
Swimming Corner kicks
Possession Cool Down
Cool Down Recovery
PM Games
Rest & Cool Down
Recovery
Recovery Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 20 DAY 1

Developing Defensive
Responsibilities in a 4-5-1
 Developing Defensive Responsibilities in a 4-5-1

•Organisation : 2 Vs 2 at the back. , Remaining Key factors :

players in wide areas
• Wide players can work up and down for both Starting position of defenders
teams. Communication
Cover & support
•Starting Point : Ball is played by the GK to the
fullbacks.

o X
o X

o O
x x
GK

GK
ox ox

o X
o X
 Developing Defensive Responsibilities in a 4-5-1

•Organisation : 2 Vs 2 at the back. , Remaining Key factors :

players in wide areas
•Add deep lying midfield player Starting position of defenders
Role of deep lying mid field player
• Wide players can work up and down for both Communication
teams. Cover & support
•Starting Point : Ball is played by the GK to the
fullbacks.

o X
o X

o O
x x
o x
GK

GK
ox ox

o X
o X
 Developing Defensive Responsibilities in a 4-5-1

•Organisation : 11 v 11 Key factors :

Balance and position of defenders in relation to the
•Add deep lying midfield player ball
• Wide players can work up and down for both Role of wide mid field
teams. Cover of inside mid field players
Role of striker
•Starting Point : Ball is played by the GK to the Team strategy
fullbacks. Dealing with breaks through midfield
Communication
Cover & support

o X
O
X
O
o x
x o
x
GK

GK
ox O O

X
x
o O

X
X
 IN-SEASON

WEEK 20 DAY 2

FITNESS TESTING
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 20 DAY 3

Developing Defensive
Responsibilities in a 4-5-1
 Developing Defensive Responsibilities in a 4-5-1

•Organisation : 2 Vs 2 at the back. , Remaining Key factors :

players in wide areas
• Wide players can work up and down for both Starting position of defenders
teams. Communication
Cover & support
•Starting Point : Ball is played by the GK to the
fullbacks.

o X
o X

o O
x x
GK

GK
ox ox

o X
o X
 Developing Defensive Responsibilities in a 4-5-1

•Organisation : 2 Vs 2 at the back. , Remaining Key factors :

players in wide areas
•Add deep lying midfield player Starting position of defenders
Role of deep lying mid field player
• Wide players can work up and down for both Communication
teams. Cover & support
•Starting Point : Ball is played by the GK to the
fullbacks.

o X
o X

o O
x x
o x
GK

GK
ox ox

o X
o X
 Developing Defensive Responsibilities in a 4-5-1

•Organisation : 11 v 11 Key factors :

Balance and position of defenders in relation to the
•Add deep lying midfield player ball
• Wide players can work up and down for both Role of wide mid field
teams. Cover of inside mid field players
Role of striker
•Starting Point : Ball is played by the GK to the Team strategy
fullbacks. Dealing with breaks through midfield
Communication
Cover & support

o X
O
X
O
o x
x o
x
GK

GK
ox O O

X
x
o O

X
X
 IN-SEASON
WEEK 20 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 20
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 20 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 SET PIECES - DEFENDING THE CORNER KICK DELIVERED TO AND BEYOND THE FAR POST
• No defence can ever be totally sure what the attacking side has in mind when they win a corner kick, and so they have to line up
preparing for any eventuality.
• The near post has to be covered, as in diagram (i) by (D2), (D4) and (D5).
• They must be ready to check a ball played back to an attacking defender a long the touchline (A2) - Hence the position of (D10).
• While (D9) has to be ready should (A1) direct the corner to the edge of the penalty area and or (A9).
So with (D3) committed to guarding the goal line on the far post eight players already have set tasks.
• So what about the corner kick played long towards the far point of the 6 yard area with attackers (A6) and (A8) coming in hoping
to get a header or goal?
CLEARLY THEY MUST BE MARKED - GOAL SIDE BY (D6) AND (D7).
1. These two defenders must be strong in the air ready to challenge in any aerial duel.
2. Both must man for man mark their attacker i.e. (D6) with (A6), (D7) with (A8) until the ball is cleared.
3. (D8) must mark (A3) (on the edge of the 6 yard area) should there be any knock down into the danger area.
4. (D3) and (D2) should stay on the line either side of the goalkeeper (G) to protect the goal, acting as a last line of defence should
(A6) or (A8) get in a header.
5. Similarly (D5) stays with (A5), and (D4) with (A4) - until the threat is cleared.
POINTS TO NOTE
1. Once again all defenders must keep their discipline and be ready to attack should the angle of attack change, i.e. once the ball has
passed over them (D4), (D5) and (D8) should all be ready to readjust to more central positions - keeping goal side of the attacker
they are marking.
2. (D6) and (D7) are key players they must be strong, forceful and good in the air totally committed to winning any aerial battle. -
TRYING IF POSSIBLE (Should they win the heading duel) NOT TO HEAD THE BALL TOWARDS THE CENTRAL SECTION OF
THE PENALTY AREA.
3. Once the danger is cleared (G) should encourage all defenders especially (D3) and (D2) to clear the area quickly.
 SET PIECES - DEFENDING THE CORNER KICK PLAYED BACK TO A SUPPORTING PLAYER

• A1 plays the ball back (almost level with the touchline) to A2 who has moved forward quickly.
• This often happens when teams aren't having success in aerial duels, and so they look to take a quick dead ball kick. The whole
point being that: -
• 1. A2 can centre the ball changing the angle of attack.
2. A2 can hold the ball and try and get within a position to drive at goal.
3. A2 can move forward before playing a pass ball to A3 moving up for a shot at goal.
• With attackers moving around - defenders must keep their discipline. To defend against this, as
• Soon as A1 plays the ball back to A2 - defenders should be on their way out of the 6 yard area, clearing the space for the
goalkeeper to see and hopefully control should a cross ball arrive in from A2.
• THIS ENSURES ATTACKERS HAVE TO MOVE OUT AS WELL OR THEY WILL BE CAUGHT OFFSIDE.
• D10 sets off immediately to challenge A2 - to try and stop the early cross into the penalty area. D10 should try to 'hold up' the
pace of the attack.
• D7 should move to check any move by A2 down the flank - or by A2 if he tries to move towards the penalty area.
• D8 should be ready if A2 plays to A3 running up for a shot at goal - D8 must react to the situation, holding his ground if A2 goes
down the flank.
• Defenders 2-7 should clear the 6-yard area ensuring they mark attackers all the time. No attacker should be left free as A2 may
simply knock the ball into the danger area first time.
• If one of the defenders does manage to clear the ball out of the penalty area then all defenders should move out together.
• ONE OF THE KEY ISSUES FOR DEFENDERS IS TO WORK AS A UNIT.
• A2 has options but he will try and catch the defenders moving out together. As a result the defenders must be alert to any
eventuality - it is a disciplined reaction that is needed, stressing the importance of picking up any opponent in the penalty area.
• THE GOALKEEPER IS A KEY PLAYER - HE HAS THE BEST VIEW OF ALL THE DEFENDERS (ESPECIALLY IF THE 6-YARD
AREA IS CLEARED) SO HE SHOULD INSTRUCT, (BY SHOUTING), TO HIS TEAM-MATES WHERE THE DANGER POINT IS
- AND WHEN TO CLEAR THE AREA. 
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 21
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Analysis Warm Up Tactical
Training Game
Fitness with starting 11
Warm Up
Testing based around
Static & Warm Up next match
Dynamic Static & Gym Session opponents Dynamic
Bleep Dynamic
AM Football
Creating Goal Warm Up
Lower Body Recovery
Scoring Spring Creating Goal Workout
Opportunities Rest &
Scoring MATCH DAY Recovery
505 Agility Opportunities
Flexibility
Cool Down
Cool Down
High Tempo Cool Down Set Plays
Swimming Throw In’s
Recovery Possession
Recovery
PM Games Recovery
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 21 DAY 1

Creating Goal Scoring

Opportunities
 CREATING GOAL SCORING OPPORTUNITIES

20 x 25 yard area or as needed. 2v2 + 1 with goalkeepers in two full-size goals as shown in Diagram below. The remaining players are positioned on
the end-lines as shown. A supply of balls is placed next to each goal to maintain the flow of the activity. Neutral player plays for team in possession.

• Aggressive and positive mentality to

go to goal.
• When to pass, shoot or dribble?
• Supporting angle and distance to
ball.
• Combination play.
• Unbalancing the defence.
• Are players constantly active ?
• Is the area big enough ?
• Are players concentrating on the
quality of 1st touch and pass ?

Objective:

Players rotate attack between the Yellow and Red teams each time – Example: Red team attacks and
Yellow defends, once the Red team shoots or scores etc. the Yellow team receives the next ball and
become the attackers as two NEW Red’s enter the field to act as defenders – flying changes.
 CREATING GOAL SCORING OPPORTUNITIES

30 x 40 yard playing area. 4 v 4 with goalkeepers in two

full-size goals as shown in Diagram below.

Progression:
(1) Add two neutral players (one on
each half of the grid) who can
combine with the team in
possession of the ball.
(2) Note: limit the neutral players to
one or two touch to maintain a
realistic speed of play.
Coaching Points :
• Correct attacking shape and
balance of team.
• Frame the goal.
• Find a way to score.
• Resiliency – rebound mentality.
• All technical aspects of finishing.

Objective:

Both teams compete for possession of the ball and attempt to score in their opponents goal.  Players
are encouraged to be aggressive and positive in front of goal.  No restrictions are placed on the
players during this phase.  In Diagram (d) above, player (A) passes to teammate (B).  Player (B) lays the
ball off for a shot by player (C).
 IN-SEASON

WEEK 21 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 21 DAY 3

Creating Goal Scoring

Opportunities
 CREATING GOAL SCORING OPPORTUNITIES

20 x 25 yard area or as needed. 2v2 + 1 with goalkeepers in two full-size goals as shown in Diagram below. The remaining players are positioned on
the end-lines as shown. A supply of balls is placed next to each goal to maintain the flow of the activity. Neutral player plays for team in possession.

• Aggressive and positive mentality to

go to goal.
• When to pass, shoot or dribble?
• Supporting angle and distance to
ball.
• Combination play.
• Unbalancing the defence.
• Are players constantly active ?
• Is the area big enough ?
• Are players concentrating on the
quality of 1st touch and pass ?

Objective:

Players rotate attack between the Yellow and Red teams each time – Example: Red team attacks and
Yellow defends, once the Red team shoots or scores etc. the Yellow team receives the next ball and
become the attackers as two NEW Red’s enter the field to act as defenders – flying changes.
 CREATING GOAL SCORING OPPORTUNITIES

30 x 40 yard playing area. 4 v 4 with goalkeepers in two

full-size goals as shown in Diagram below.

Progression:
(1) Add two neutral players (one on
each half of the grid) who can
combine with the team in
possession of the ball.
(2) Note: limit the neutral players to
one or two touch to maintain a
realistic speed of play.
Coaching Points :
• Correct attacking shape and
balance of team.
• Frame the goal.
• Find a way to score.
• Resiliency – rebound mentality.
• All technical aspects of finishing.

Objective:

Both teams compete for possession of the ball and attempt to score in their opponents goal.  Players
are encouraged to be aggressive and positive in front of goal.  No restrictions are placed on the
players during this phase.  In Diagram (d) above, player (A) passes to teammate (B).  Player (B) lays the
ball off for a shot by player (C).
 IN-SEASON
WEEK 21 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 21
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 21 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Plays at a Throw-in (attacking)

• In the diagram the (X’s) are the attacking side with (X4) taking the throw-in.
• (X4) throws the ball towards (X9) who is marked by (D5)
• But as the ball approaches him (X9) sets off to his left as in the diagram expecting
that (D5) will (in view of the proximity to goal) follow him.  This leaves the ball going
on to (X8) who is directly behind him in line as in the diagram.
• To add to the movement, and to maintain the pressure on the defence (X7) sets off
into the penalty area, with (D3) in pursuit.
• This creates a space on the right flank which (X9) will run into.
• So when the ball arrives at (X8) he plays it first time into the space in front of (X9)
who will then be in a dangerous attacking position.
• The success depends on: -
• The accuracy of the throw-in, also the right pace on the throw into (X8)
• The timing of (X9)’s run; and that of (X7)
 Set Plays at a Throw-in (attacking) 2

• A simple but effective move, much depending on the movement OFF the ball by the
attacking players.
• THE PRINCIPLE IS TO GET THE THROWER T IN POSSESSION OF THE BALL
GOING FORWARD.
• Practice (with T ready to throw-in)
• (A1) marked by X2 darts quickly as if to move infield.  But he checks quickly and
moves back to a position (B) where he is free, as X2 cannot react as quickly.
• T throws the ball at the head of (A1), who then heads the ball down the touchline for
T to run on to.
• To assist attacker (A2) comes close at first but as T is about to throw, he turns and
sets off down the line, and X3 will follow – this then creates the space for (A1) to
head the ball forward to meet T’s run.
• Other attackers such as (A3) turn away also taking defenders with them.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 22
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Coach the Spring Coach the Workout
Team to play Rest &
Team to play MATCH DAY
through Recovery
505 Agility through
Central Flexibility
Central
Midfield Cool Down
Midfield Set Plays
High Tempo
Swimming Throw In’s
Possession
Cool Down Recovery
PM Games
Cool Down Rest & Cool Down
Recovery
Cool Down Recovery
Recovery
Recovery
Recovery
 IN-SEASON

WEEK 22 DAY 1

Coach the Team to play

through Central Midfield
 Coach a team to play through Central Midfield

•Organisation : Pattern of Play involving 6 O1 passes to X1 who delivers to X3.

Players building to 11 Vs 11 X3 has the option to play into X5.
•Playing Area : Quarter of the field with no Build up play by adding players and by focusing on
markers the specific roles of players.
Key factors : Create Space, Body Position, Type of
pass, Angle & Distance of support, M’ment on & off
the ball, Decision of Central midfielder

X4

X3

X5

X1 X9
O1
 Coach a Team to play through Central Midfield

•Organisation : Pattern of Play involving 9 X1 passes to X5 who transfers to preferred option.

Players building to 11 Vs 11 X3 has the option to play into supporting midfielders.
•Playing Area : Central area of the field with no Build up play by adding players and by focusing on
markers the specific roles of players.
Key factors : Create Space, Body Position, Type of
pass, Angle & Distance of support, Movement on &
off the ball

X4

X3

X5 X9

X1
x6
x10

x2
x7
 Coach a Team to play through Central Midfield

•Organisation : Coaching within a game Key factors

focusing on 11 Vs 11.
Create Space, Body Position, Type of pass, Angle &
•Initial start point involves O7 playing into O9 Distance of support, Movement on & off the ball
•Vary starting position to focus on attacking
play.

X11
X3 O8 02

X4 X6 X10
O6 04
GK O9
GK
X9
X7 07
05
X5 O10

X2 011 X8 03
 IN-SEASON

WEEK 22 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 22 DAY 3

Coach the Team to play

through Central Midfield
 Coach a team to play through Central Midfield

•Organisation : Pattern of Play involving 6 O1 passes to X1 who delivers to X3.

Players building to 11 Vs 11 X3 has the option to play into X5.
•Playing Area : Quarter of the field with no Build up play by adding players and by focusing on
markers the specific roles of players.
Key factors : Create Space, Body Position, Type of
pass, Angle & Distance of support, M’ment on & off
the ball, Decision of Central midfielder

X4

X3

X5

X1 X9
O1
 Coach a Team to play through Central Midfield

•Organisation : Pattern of Play involving 9 X1 passes to X5 who transfers to preferred option.

Players building to 11 Vs 11 X3 has the option to play into supporting midfielders.
•Playing Area : Central area of the field with no Build up play by adding players and by focusing on
markers the specific roles of players.
Key factors : Create Space, Body Position, Type of
pass, Angle & Distance of support, Movement on &
off the ball

X4

X3

X5 X9

X1
x6
x10

x2
x7
 Coach a Team to play through Central Midfield

•Organisation : Coaching within a game Key factors

focusing on 11 Vs 11.
Create Space, Body Position, Type of pass, Angle &
•Initial start point involves O7 playing into O9 Distance of support, Movement on & off the ball
•Vary starting position to focus on attacking
play.

X11
X3 O8 02

X4 X6 X10
O6 04
GK O9
GK
X9
X7 07
05
X5 O10

X2 011 X8 03
 IN-SEASON
WEEK 22 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 7
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 22 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces – Throw In

Clearing Some Grass

• Designed for a throw in near the midfield third of the pitch. Especially useful
against tightly marking defences who aggressively defend the midfield line.
Its simple and effective for players of almost any age. This play involves 3
players. The two possible receivers of the ball simply switch position, but in
such a way as to screen the defenders.

• Offence: A is in position for the throw in. B is up field as far as possible for
a quick throw. (No more than 20 yards). Player C is square with A about 10
yards of the sideline. B starts the play by 'showing' or running to A for the
ball. Player C immediately sprints, passing just in front of B. This will briefly
screen the defender. The ball should be delivered between C and the
sideline so that the ball can be shielded from the defence.

• Defence: The defenders are probably best off to stay in their position and
switch their marks. They'll stand a better shot of intercepting the ball !
 Set Pieces – Throw In

Fake Out
• A simple little Throw-In play primarily for the little guys and girls! Its simple, easy and usually pretty effective, since the little guys don't pay enough attention anyway. You will primarily want to use this in the attacking
third of the field. You need two players, one to throw it in long and a speedy one to receive the ball. And you might get a laugh if you sing it to the tune of Freak Out.

• Offence: A gets in position to make the throw. B shouts loudly that he will take the throw and begins to jog toward A to take the ball. A has to play along and lower the ball in a non-threatening position (or even start to
put it down) to get the defence to go flat-footed for an instant. About 3 to 5 yards from A, B rolls and sprints towards goal. A has to make a long and accurate ball into the space in front of the sprinting B. Be sure there is
a forward or midfielder far-post to look for the rebound.

• Defence: Just pay attention. Always follow your mark! If playing more of a zone, be sure the defender B is approaching is paying attention to him.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 23
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Winger and Winger and Workout
Full Back Rest &
30m Sprint Full Back MATCH DAY
to Combine Recovery
Fatigue to Combine
Flexibility
Cool Down
Cool Down High Tempo Set Plays
Cool Down
Swimming Free kicks
Possession
Recovery
PM Recovery Games Recovery
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 23 DAY 1

Winger and Full Back

to Combine
 Winger and Full Back to combine
Focus on :
•Organisation : Create space
•Players are organised into an open area – no Body position
markers.
Quality of pass
•The ball is played from the full back to the
winger who attempt to combine to get behind Creating personal space
the opposing full back Decision
End product

X
O
X

X
 Winger and Full Back to combine
Focus on :
•Organisation : Create space
•To progress add players to build towards Body position
•11 Vs 11. Quality of pass
•As shown Creating personal space
Decision
End product

X
O
X

O X

GK X

O X
 Winger and full back to combine

•Organisation : Coaching within a game Key factors

focusing on 11 Vs 11.
Create Space, Body Position, Type of pass, Angle &
•Initial start point involves O7 playing into O9 Distance of support, Movement on & off the ball,
•Vary starting position to focus on attacking Decision.
play.

X11
X3 O8 02

X4 X6 X10
O6 04
GK O9
GK
X9
X7 07
05
X5 O10

X2 011 X8 03
 IN-SEASON

WEEK 23 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 23 DAY 3

Winger and Full Back

to Combine
 Winger and Full Back to combine
Focus on :
•Organisation : Create space
•Players are organised into an open area – no Body position
markers.
Quality of pass
•The ball is played from the full back to the
winger who attempt to combine to get behind Creating personal space
the opposing full back Decision
End product

X
O
X

X
 Winger and Full Back to combine
Focus on :
•Organisation : Create space
•To progress add players to build towards Body position
•11 Vs 11. Quality of pass
•As shown Creating personal space
Decision
End product

X
O
X

O X

GK X

O X
 Winger and full back to combine

•Organisation : Coaching within a game Key factors

focusing on 11 Vs 11.
Create Space, Body Position, Type of pass, Angle &
•Initial start point involves O7 playing into O9 Distance of support, Movement on & off the ball,
•Vary starting position to focus on attacking Decision.
play.

X11
X3 O8 02

X4 X6 X10
O6 04
GK O9
GK
X9
X7 07
05
X5 O10

X2 011 X8 03
 IN-SEASON
WEEK 23 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 8
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 23 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces - Free Kicks

Going Around the Wall

• This set piece involves 3 players with other midfielders and forwards present looking for
rebounds. It is intended primarily for Indirect kicks (but works just as well for Direct kicks) in
or near the penalty box.

• Offence: Players A and B line up as if both are ready to take the kick. Player C is near the
far corner of the box. On a set cue, either raising a hand or yelling out a number, A moves to
the ball as if taking the shot but instead steps over the ball and continues to the near post
side of the wall. At the same time, C begins a sprint toward the far-post end of the wall. B
approaches the ball and makes a firm pass to B who then one-touches it to A, who by this
time is just behind the wall and takes a one-touch shot on goal.

• Note: B also has the choice of shooting on goal if the wall 'falls-apart' by the deception of A.

• B also has the option of turning and shooting if there is a viable lane, but the centre of the
box will most likely be clogged with defenders. The real trick to this piece is the firm,
controllable passes. They must be quick and on-target. This is a game-winning piece that
works well with practice, practice, practice.

• Defence: The trick to defending this piece is getting the wall in place very quickly and not
letting the initial fake pull the wall apart. The near-post defender will have a tendency to peel
off to mark A, thus shortening the wall and leaving a possible near-post shot on goal by B.
 Set Pieces - Free Kicks

Angles on the Wall

• This play is for 3 or 4 players (you can omit the initial fake shot
on goal by player A) for a direct or indirect free-kick anywhere
in and around the penalty box. This is a fairly simple piece all
teams can utilize.

• Offence : Players A and B line up to take the shot. C is 7 to 10

yards to the right or left of the ball, 3 to 4 yards goal-side of the
ball. Player D is in front of the wall on the near post side. Player
A fakes the shot on goal and continues toward the far side of
the wall. Player B then makes a short quick pass in front of
player C to take the shot on goal. Player D and player A
effectively 'pinch' the wall, freezing them for a second. Player A
must be sure to stay wall-side of the ball and in the way of any
attacking defenders, without intentionally obstructing, of course!
Timing Player A's run, player D spins and sprints behind the
wall looking for rebounds. Player C, taking the shot, should
concentrate his shot low and on the near-post (from the initial
ball position).

• Defence : Get set up quick with the tallest player near post.
Don't let the fake shot crumble the wall. And don't forget to
mark player D once he makes his move to goal.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 24
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
In a 4-4-2 Spring In a 4-4-2 Workout
Coach Team Rest &
Coach Team to MATCH DAY
to Support & Recovery
505 Agility Support &
Change Flexibility
Change Places
Places Cool Down
High Tempo Set Plays
Swimming Throw In’s
Possession Cool Down
Cool Down Recovery
PM Games
Rest & Cool Down
Recovery
Recovery Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 24 DAY 1

In a 4-4-2 Coach Team to

Support & Change Places
 In a 4-4-2 coach a team to support & change places

•Organisation : 8 v 8 + two common players Focus on :

develop practice into an 11 v 11
Angles & distance of support
•Playing Area : Penalty box to penalty box
Support of forward pass – how far? when?
Body position
Roles of CM & CF’s
Interchange between CM players and CB’s

x3 CP
O2

x5 04
09
x9
06
x8
010 x10
x6
08

x4 05

x2 O3
CP
 In a 4-4-2 coach a team to support & change places

•Organisation : 9 v 9 + two common players Focus on :

develop practice into an 11 v 11 Angles & distance of support
•Playing Area : Penalty box to penalty box Support of forward pass – how far? when?
Body position
Quality of passing - forward
Use of triggers

x3 CP
O2

04
x5 09
06
x8
x4 010 GK
GK

x6 08
x2
05

CP O3
 In a 4-4-2 coach a team to support & change places

•Organisation : 9 v 9 + two common players Focus on :

develop practice into an 11 v 11 Angles & distance of support
•Playing Area : Penalty box to penalty box Support of forward pass – how far? when?
Body position
Roles of CM & CF’s
Wide player needs to engage fullback
Timing of midfield run

x3 CP
O2

04
x5
09 06
x8
GK GK
x4
x6 08
010
05

CP O3
 In a 4-4-2 coach a team to support & change places

•Organisation : 9 v 9 + two common players Focus on :

develop practice into an 11 v 11 Angles & distance of support
•Playing Area : Penalty box to penalty box Support of forward pass – how far? when?
Body position – Dynamic movement
Quality of passing - forward
Use of triggers

x3 CP
O2

06 04
x5 09 x8
x4
010 GK
GK
x6
x2 08

05

CP O3
 IN-SEASON

WEEK 24 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 24 DAY 3

In a 4-4-2 Coach Team to

Support & Change Places
 In a 4-4-2 coach a team to support & change places

•Organisation : 8 v 8 + two common players Focus on :

develop practice into an 11 v 11
Angles & distance of support
•Playing Area : Penalty box to penalty box
Support of forward pass – how far? when?
Body position
Roles of CM & CF’s
Interchange between CM players and CB’s

x3 CP
O2

x5 04
09
x9
06
x8
010 x10
x6
08

x4 05

x2 O3
CP
 In a 4-4-2 coach a team to support & change places

•Organisation : 9 v 9 + two common players Focus on :

develop practice into an 11 v 11 Angles & distance of support
•Playing Area : Penalty box to penalty box Support of forward pass – how far? when?
Body position
Quality of passing - forward
Use of triggers

x3 CP
O2

04
x5 09
06
x8
x4 010 GK
GK

x6 08
x2
05

CP O3
 In a 4-4-2 coach a team to support & change places

•Organisation : 9 v 9 + two common players Focus on :

develop practice into an 11 v 11 Angles & distance of support
•Playing Area : Penalty box to penalty box Support of forward pass – how far? when?
Body position
Roles of CM & CF’s
Wide player needs to engage fullback
Timing of midfield run

x3 CP
O2

04
x5
09 06
x8
GK GK
x4
x6 08
010
05

CP O3
 In a 4-4-2 coach a team to support & change places

•Organisation : 9 v 9 + two common players Focus on :

develop practice into an 11 v 11 Angles & distance of support
•Playing Area : Penalty box to penalty box Support of forward pass – how far? when?
Body position – Dynamic movement
Quality of passing - forward
Use of triggers

x3 CP
O2

06 04
x5 09 x8
x4
010 GK
GK
x6
x2 08

05

CP O3
 IN-SEASON
WEEK 24 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 9
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 24 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces – Throw In

Clearing Some Grass

• Designed for a throw in near the midfield third of the pitch. Especially useful
against tightly marking defences who aggressively defend the midfield line.
Its simple and effective for players of almost any age. This play involves 3
players. The two possible receivers of the ball simply switch position, but in
such a way as to screen the defenders.

• Offence: A is in position for the throw in. B is up field as far as possible for
a quick throw. (No more than 20 yards). Player C is square with A about 10
yards of the sideline. B starts the play by 'showing' or running to A for the
ball. Player C immediately sprints, passing just in front of B. This will briefly
screen the defender. The ball should be delivered between C and the
sideline so that the ball can be shielded from the defence.

• Defence: The defenders are probably best off to stay in their position and
switch their marks. They'll stand a better shot of intercepting the ball !
 Set Pieces – Throw In

Fake Out
• A simple little Throw-In play primarily for the little guys and girls! Its simple, easy and usually pretty effective, since the little guys don't pay enough attention anyway. You will primarily want to use this in the attacking
third of the field. You need two players, one to throw it in long and a speedy one to receive the ball. And you might get a laugh if you sing it to the tune of Freak Out.

• Offence: A gets in position to make the throw. B shouts loudly that he will take the throw and begins to jog toward A to take the ball. A has to play along and lower the ball in a non-threatening position (or even start to
put it down) to get the defence to go flat-footed for an instant. About 3 to 5 yards from A, B rolls and sprints towards goal. A has to make a long and accurate ball into the space in front of the sprinting B. Be sure there is
a forward or midfielder far-post to look for the rebound.

• Defence: Just pay attention. Always follow your mark! If playing more of a zone, be sure the defender B is approaching is paying attention to him.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 25
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Coach Coach Strikers Workout
Strikers to Rest &
30m Sprint to Play for and MATCH DAY
Play for and Recovery
Fatigue with each other
with each Flexibility
other Cool Down
High Tempo Cool Down Set Plays
Swimming Free kicks
Possession
Recovery
PM Games Recovery
Cool Down Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
Recovery
 IN-SEASON

WEEK 25 DAY 1

Coach Strikers to Play for and

with each other
 Coach strikers to play for & with each other
Focus on :
•Organisation : Functional Practice
Creation of space
•Players are organised into two areas to attack
Angle / timing of runs
•Play 1 Vs 1 and progress by removing central Decision
cones to play 2 Vs2
Attitude to turn
Combination work

X2

X9 O2

GK
X10 O3

X1
 Coach strikers to play for & with each other

Focus on :
•Organisation : Functional Practice
Creation of space
•Remove central cones to play 2 Vs2
Angle / timing of runs
•Focus on combinations that can take place in Decision
this environment.
Attitude to turn
Combination work

X2

X9
O2

GK
X10 O3

X1
 Coach strikers to play for and with each other

•Organisation : Coaching within a game Focus on :

focusing on 11 Vs 11.
•Initial start point involves O7 playing into O9 Creation of space
Angle / timing of runs
•Vary starting position to focus on attacking Decision
play. Combination work
End Product

X11
X3 O8 02

X4 X6 X10
O6 04
GK O9
GK
X9
X7 07
05
X5 O10

X2 011 X8 03
 IN-SEASON

WEEK 25 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 25 DAY 3

Coach Strikers to Play for and

with each other
 Coach strikers to play for & with each other
Focus on :
•Organisation : Functional Practice
Creation of space
•Players are organised into two areas to attack
Angle / timing of runs
•Play 1 Vs 1 and progress by removing central Decision
cones to play 2 Vs2
Attitude to turn
Combination work

X2

X9 O2

GK
X10 O3

X1
 Coach strikers to play for & with each other

Focus on :
•Organisation : Functional Practice
Creation of space
•Remove central cones to play 2 Vs2
Angle / timing of runs
•Focus on combinations that can take place in Decision
this environment.
Attitude to turn
Combination work

X2

X9
O2

GK
X10 O3

X1
 Coach strikers to play for and with each other

•Organisation : Coaching within a game Focus on :

focusing on 11 Vs 11.
•Initial start point involves O7 playing into O9 Creation of space
Angle / timing of runs
•Vary starting position to focus on attacking Decision
play. Combination work
End Product

X11
X3 O8 02

X4 X6 X10
O6 04
GK O9
GK
X9
X7 07
05
X5 O10

X2 011 X8 03
 IN-SEASON
WEEK 25 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 10
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 25 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces - Free Kicks

Going Around the Wall

• This set piece involves 3 players with other midfielders and forwards present looking for
rebounds. It is intended primarily for Indirect kicks (but works just as well for Direct kicks) in
or near the penalty box.

• Offence: Players A and B line up as if both are ready to take the kick. Player C is near the
far corner of the box. On a set cue, either raising a hand or yelling out a number, A moves to
the ball as if taking the shot but instead steps over the ball and continues to the near post
side of the wall. At the same time, C begins a sprint toward the far-post end of the wall. B
approaches the ball and makes a firm pass to B who then one-touches it to A, who by this
time is just behind the wall and takes a one-touch shot on goal.

• Note: B also has the choice of shooting on goal if the wall 'falls-apart' by the deception of A.

• B also has the option of turning and shooting if there is a viable lane, but the centre of the
box will most likely be clogged with defenders. The real trick to this piece is the firm,
controllable passes. They must be quick and on-target. This is a game-winning piece that
works well with practice, practice, practice.

• Defence: The trick to defending this piece is getting the wall in place very quickly and not
letting the initial fake pull the wall apart. The near-post defender will have a tendency to peel
off to mark A, thus shortening the wall and leaving a possible near-post shot on goal by B.
 Set Pieces - Free Kicks

Angles on the Wall

• This play is for 3 or 4 players (you can omit the initial fake shot
on goal by player A) for a direct or indirect free-kick anywhere
in and around the penalty box. This is a fairly simple piece all
teams can utilize.

• Offence : Players A and B line up to take the shot. C is 7 to 10

yards to the right or left of the ball, 3 to 4 yards goal-side of the
ball. Player D is in front of the wall on the near post side. Player
A fakes the shot on goal and continues toward the far side of
the wall. Player B then makes a short quick pass in front of
player C to take the shot on goal. Player D and player A
effectively 'pinch' the wall, freezing them for a second. Player A
must be sure to stay wall-side of the ball and in the way of any
attacking defenders, without intentionally obstructing, of course!
Timing Player A's run, player D spins and sprints behind the
wall looking for rebounds. Player C, taking the shot, should
concentrate his shot low and on the near-post (from the initial
ball position).

• Defence : Get set up quick with the tallest player near post.
Don't let the fake shot crumble the wall. And don't forget to
mark player D once he makes his move to goal.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 26
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Coach Spring Coach Workout
Defensive Rest &
Defensive MATCH DAY
Compactness Recovery
505 Agility Compactness
as a Team in a Flexibility
as a Team in a
4–3–3 Cool Down
4–3–3 Set Plays
Formation High Tempo
Formation Swimming Throw In’s
Possession
Recovery
PM Cool Down Games
Cool Down Rest & Cool Down
Recovery
Recovery Cool Down
Recovery Recovery
Recovery
 IN-SEASON

WEEK 26 DAY 1

Coach Defensive
Compactness as a Team in a
4 – 3 – 3 Formation
 Coach Defensive Compactness as a Team in a 4 – 3 – 3
Formation

•Organisation : Half Pitch Practice involving 6 + Focus on :

2 Vs 8. Starting Position of the defenders
•Playing Area : Half Pitch with the defending Pressure by defenders
team attempting to play back out to the central
Cover & Support for the pressurising players
players.
Body Position / Where to pressure & Why
Recovery runs & Tracking players

X8 06

X7
05
X3 X9 o
O2

GK X4 X6 04
O1
X2
o
X5
03
 Coach Defensive Compactness as a Team in a 4 - 3 - 3
Formation

•Organisation : Full pitch Focus on :

• 11 v 11 Roles & responsibilities of back 4
Role of MF sweeper

O X
X
O
O
O
O X X
GK X X GK
O X
O O
X

O
O X X
 IN-SEASON

WEEK 26 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 26 DAY 3

Coach Defensive
Compactness as a Team in a
4 – 3 – 3 Formation
 Coach Defensive Compactness as a Team in a 4 – 3 – 3
Formation

•Organisation : Half Pitch Practice involving 6 + Focus on :

2 Vs 8. Starting Position of the defenders
•Playing Area : Half Pitch with the defending Pressure by defenders
team attempting to play back out to the central
Cover & Support for the pressurising players
players.
Body Position / Where to pressure & Why
Recovery runs & Tracking players

X8 06

X7
05
X3 X9 o
O2

GK X4 X6 04
O1
X2
o
X5
03
 Coach Defensive Compactness as a Team in a 4 - 3 - 3
Formation

•Organisation : Full pitch Focus on :

• 11 v 11 Roles & responsibilities of back 4
Role of MF sweeper

O X
X
O
O
O
O X X
GK X X GK
O X
O O
X

O
O X X
 IN-SEASON
WEEK 26 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 11
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 26 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces – Throw In

Clearing Some Grass

• Designed for a throw in near the midfield third of the pitch. Especially useful
against tightly marking defences who aggressively defend the midfield line.
Its simple and effective for players of almost any age. This play involves 3
players. The two possible receivers of the ball simply switch position, but in
such a way as to screen the defenders.

• Offence: A is in position for the throw in. B is up field as far as possible for
a quick throw. (No more than 20 yards). Player C is square with A about 10
yards of the sideline. B starts the play by 'showing' or running to A for the
ball. Player C immediately sprints, passing just in front of B. This will briefly
screen the defender. The ball should be delivered between C and the
sideline so that the ball can be shielded from the defence.

• Defence: The defenders are probably best off to stay in their position and
switch their marks. They'll stand a better shot of intercepting the ball !
 Set Pieces – Throw In

Fake Out
• A simple little Throw-In play primarily for the little guys and girls! Its simple, easy and usually pretty effective, since the little guys don't pay enough attention anyway. You will primarily want to use this in the attacking
third of the field. You need two players, one to throw it in long and a speedy one to receive the ball. And you might get a laugh if you sing it to the tune of Freak Out.

• Offence: A gets in position to make the throw. B shouts loudly that he will take the throw and begins to jog toward A to take the ball. A has to play along and lower the ball in a non-threatening position (or even start to
put it down) to get the defence to go flat-footed for an instant. About 3 to 5 yards from A, B rolls and sprints towards goal. A has to make a long and accurate ball into the space in front of the sprinting B. Be sure there is
a forward or midfielder far-post to look for the rebound.

• Defence: Just pay attention. Always follow your mark! If playing more of a zone, be sure the defender B is approaching is paying attention to him.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 27
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Counter Counter Workout
Attacking as a Rest &
30m Sprint Attacking as a MATCH DAY
Team Recovery
Fatigue Team
Flexibility
Cool Down Cool Down
High Tempo Cool Down Set Plays
Swimming Free kicks
Possession
Recovery Recovery
PM Games Recovery
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 27 DAY 1

Counter Attacking as a Team

 Counter Attacking as a Team

•Organisation : 4 V 4 + 1 Focus on :

• 30 X 30 AREA Playing forward early

• Score a goal on the break MF to break quickly

O
X
O Y Y O GK
X X
O O
X
 Counter Attacking as a Team

•Organisation : 11 v 11 Focus on :

• Full pitch with wide areas zoned off Playing forward early

• Score a goal on the break MF to break quickly

Show inside when defending

O X
X
O O
O
X X X
GK O O GK
O O X
X
X
O
O X
X
 Counter Attacking as a Team

•Organisation : 11 v 11 Focus on :

• Full pitch Playing forward early

• Score a goal on the break MF to break quickly

Show inside when defending

O X
X
O O
O
X X X
GK O O GK
O O X
X
X
O
O X
X
 IN-SEASON

WEEK 27 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 27 DAY 3

Counter Attacking as a Team

 Counter Attacking as a Team

•Organisation : 4 V 4 + 1 Focus on :

• 30 X 30 AREA Playing forward early

• Score a goal on the break MF to break quickly

O
X
O Y Y O GK
X X
O O
X
 Counter Attacking as a Team

•Organisation : 11 v 11 Focus on :

• Full pitch with wide areas zoned off Playing forward early

• Score a goal on the break MF to break quickly

Show inside when defending

O X
X
O O
O
X X X
GK O O GK
O O X
X
X
O
O X
X
 Counter Attacking as a Team

•Organisation : 11 v 11 Focus on :

• Full pitch Playing forward early

• Score a goal on the break MF to break quickly

Show inside when defending

O X
X
O O
O
X X X
GK O O GK
O O X
X
X
O
O X
X
 IN-SEASON
WEEK 27 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 12
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 27 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces - Free Kicks

Going Around the Wall

• This set piece involves 3 players with other midfielders and forwards present looking for
rebounds. It is intended primarily for Indirect kicks (but works just as well for Direct kicks) in
or near the penalty box.

• Offence: Players A and B line up as if both are ready to take the kick. Player C is near the
far corner of the box. On a set cue, either raising a hand or yelling out a number, A moves to
the ball as if taking the shot but instead steps over the ball and continues to the near post
side of the wall. At the same time, C begins a sprint toward the far-post end of the wall. B
approaches the ball and makes a firm pass to B who then one-touches it to A, who by this
time is just behind the wall and takes a one-touch shot on goal.

• Note: B also has the choice of shooting on goal if the wall 'falls-apart' by the deception of A.

• B also has the option of turning and shooting if there is a viable lane, but the centre of the
box will most likely be clogged with defenders. The real trick to this piece is the firm,
controllable passes. They must be quick and on-target. This is a game-winning piece that
works well with practice, practice, practice.

• Defence: The trick to defending this piece is getting the wall in place very quickly and not
letting the initial fake pull the wall apart. The near-post defender will have a tendency to peel
off to mark A, thus shortening the wall and leaving a possible near-post shot on goal by B.
 Set Pieces - Free Kicks

Angles on the Wall

• This play is for 3 or 4 players (you can omit the initial fake shot
on goal by player A) for a direct or indirect free-kick anywhere
in and around the penalty box. This is a fairly simple piece all
teams can utilize.

• Offence : Players A and B line up to take the shot. C is 7 to 10

yards to the right or left of the ball, 3 to 4 yards goal-side of the
ball. Player D is in front of the wall on the near post side. Player
A fakes the shot on goal and continues toward the far side of
the wall. Player B then makes a short quick pass in front of
player C to take the shot on goal. Player D and player A
effectively 'pinch' the wall, freezing them for a second. Player A
must be sure to stay wall-side of the ball and in the way of any
attacking defenders, without intentionally obstructing, of course!
Timing Player A's run, player D spins and sprints behind the
wall looking for rebounds. Player C, taking the shot, should
concentrate his shot low and on the near-post (from the initial
ball position).

• Defence : Get set up quick with the tallest player near post.
Don't let the fake shot crumble the wall. And don't forget to
mark player D once he makes his move to goal.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 28
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Analysis Warm Up Tactical
Training Game
Fitness with starting 11
Warm Up
Testing based around
Static & Warm Up next match
Dynamic Static & Gym Session opponents Dynamic
Bleep Dynamic
AM Football
Develop the Warm Up
Lower Body Recovery
Effectiveness Spring Develop the Workout
of forward runs Rest &
Effectiveness MATCH DAY
in a 4-5-1 Recovery
505 Agility of forward runs
Flexibility
in a 4-5-1
Cool Down Cool Down
High Tempo Set Plays
Swimming Throw In’s
Possession Cool Down
Recovery Recovery
PM Games
Rest & Cool Down
Recovery
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 28 DAY 1

Develop the Effectiveness of

forward runs in a 4-5-1
 Develop the effectiveness of forward runs in a 4-5-1

•Organisation : Half Pitch Functional Practice Focus on :

involving 2 Central Midfield Players, 1 striker Starting Position of the 2 F/B’s
and 2 full backs
Position of striker
•Starting Position ball played to full back
Timing and support from Central midfield
•Objective of practise attackers to get over end-
Body Position and first touch of receiver
line

O3

X8

O6
X5

SP
09
X4
X6
08

04
 Develop the effectiveness of forward runs in a 4-5-1
Focus on :

•Organisation : Half Pitch Functional Practice Starting Position of the 2 F/B’s

involving 5 Midfield Players, 1 striker and 2 full Position of striker
backs against back and midfield 8
Position and movement of wide midfield player
•Starting Position ball played to full back
Timing and support from Central midfield
•Objective of practise attackers to get over end-
Role of deep lying midfield player
line
Type of delivery
Recognition and alternative movements

X3 O7
X11 O3

X8

O6
X5

O10
09
X4
X6
08

X7

X2 O11
04
 Develop the effectiveness of forward runs in a 4-5-1

Focus on :

•Organisation : Full pitch 11 v 11 Position of deep lying M/Field

•Roles and responsibilities of all players Striker occupying centre halves

•Quality of forward passes run from central midfield

•Recycling possession Balance of team

•Running from midfield with and with out the ball Position of back 4
Alternative delivery
Creating overloads

X3 O7
X11 O2

O6
X8 O4
X9
X5 O10
GK
GK
09
X4
X6
08 O5
X10
X7

X2
03
O11
 IN-SEASON

WEEK 28 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 28 DAY 3

Develop the Effectiveness of

forward runs in a 4-5-1
 Develop the effectiveness of forward runs in a 4-5-1

•Organisation : Half Pitch Functional Practice Focus on :

involving 2 Central Midfield Players, 1 striker Starting Position of the 2 F/B’s
and 2 full backs
Position of striker
•Starting Position ball played to full back
Timing and support from Central midfield
•Objective of practise attackers to get over end-
Body Position and first touch of receiver
line

O3

X8

O6
X5

SP
09
X4
X6
08

04
 Develop the effectiveness of forward runs in a 4-5-1
Focus on :

•Organisation : Half Pitch Functional Practice Starting Position of the 2 F/B’s

involving 5 Midfield Players, 1 striker and 2 full Position of striker
backs against back and midfield 8
Position and movement of wide midfield player
•Starting Position ball played to full back
Timing and support from Central midfield
•Objective of practise attackers to get over end-
Role of deep lying midfield player
line
Type of delivery
Recognition and alternative movements

X3 O7
X11 O3

X8

O6
X5

O10
09
X4
X6
08

X7

X2 O11
04
 Develop the effectiveness of forward runs in a 4-5-1

Focus on :

•Organisation : Full pitch 11 v 11 Position of deep lying M/Field

•Roles and responsibilities of all players Striker occupying centre halves

•Quality of forward passes run from central midfield

•Recycling possession Balance of team

•Running from midfield with and with out the ball Position of back 4
Alternative delivery
Creating overloads

X3 O7
X11 O2

O6
X8 O4
X9
X5 O10
GK
GK
09
X4
X6
08 O5
X10
X7

X2
03
O11
 IN-SEASON
WEEK 28 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 13
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 28 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Pieces – Throw In

Fake Out
• A simple little Throw-In play primarily for the little guys and girls! Its simple, easy and usually pretty effective, since the little guys don't pay enough attention anyway. You will primarily want to use this in the attacking
third of the field. You need two players, one to throw it in long and a speedy one to receive the ball. And you might get a laugh if you sing it to the tune of Freak Out.

• Offence: A gets in position to make the throw. B shouts loudly that he will take the throw and begins to jog toward A to take the ball. A has to play along and lower the ball in a non-threatening position (or even start to
put it down) to get the defence to go flat-footed for an instant. About 3 to 5 yards from A, B rolls and sprints towards goal. A has to make a long and accurate ball into the space in front of the sprinting B. Be sure there is
a forward or midfielder far-post to look for the rebound.

• Defence: Just pay attention. Always follow your mark! If playing more of a zone, be sure the defender B is approaching is paying attention to him.
 Set Pieces – Throw In

Clearing Some Grass

• Designed for a throw in near the midfield third of the pitch. Especially useful
against tightly marking defences who aggressively defend the midfield line.
Its simple and effective for players of almost any age. This play involves 3
players. The two possible receivers of the ball simply switch position, but in
such a way as to screen the defenders.

• Offence: A is in position for the throw in. B is up field as far as possible for
a quick throw. (No more than 20 yards). Player C is square with A about 10
yards of the sideline. B starts the play by 'showing' or running to A for the
ball. Player C immediately sprints, passing just in front of B. This will briefly
screen the defender. The ball should be delivered between C and the
sideline so that the ball can be shielded from the defence.

• Defence: The defenders are probably best off to stay in their position and
switch their marks. They'll stand a better shot of intercepting the ball !
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 29
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
In a 3-5-2 In a 3-5-2 Workout
coach the Rest &
30m Sprint coach the MATCH DAY
midfield to Recovery
Fatigue midfield to
defend as a Flexibility
defend as a
unit Cool Down
unit Set Plays
High Tempo
Swimming Corner kicks
Possession
Cool Down Recovery
PM Games
Cool Down Rest & Cool Down
Recovery
Cool Down Recovery
Recovery
Recovery
Recovery
 IN-SEASON

WEEK 29 DAY 1

In a 3-5-2 coach the midfield

to defend as a unit
 In a 3-5-2 coach the midfield to defend as a unit

•Organisation : 3/4 Pitch Practice involving 8 + Focus on :

GK Vs 9. Progressing to 11 v 11 Starting Position of the defenders/Midfielders
•Playing Area : 3/4 Pitch. Progressing 11 v 11 Pressure by defenders/Midfielders
Cover & Support for the pressurising players
Body Position / Where to pressure & Why
Recovery runs & Tracking players

06 02
X8
X7
X3 05
O2 X9
X4
GK X2 O1 X6 04 01

X5

03 02
 In a 3-5-2 coach the midfield to defend as a unit

•Organisation : 11 v 11 Focus on :

•Playing Area : Full pitch Starting Position of the defenders/Midfielders/CF’s

Point of Retreat
Pressure by defenders/Midfielders/CF’s
Cover & Support for the pressurising players
Body Position / Where to pressure & Why
Recovery runs & Tracking players

07 02
X3
X11
X5 06
O9 X8 X9 04
X4
GK GK
X6 O10 08 X10
X7

X2 05

011 02
 IN-SEASON

WEEK 29 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 29 DAY 3

In a 3-5-2 coach the midfield

to defend as a unit
 In a 3-5-2 coach the midfield to defend as a unit

•Organisation : 3/4 Pitch Practice involving 8 + Focus on :

GK Vs 9. Progressing to 11 v 11 Starting Position of the defenders/Midfielders
•Playing Area : 3/4 Pitch. Progressing 11 v 11 Pressure by defenders/Midfielders
Cover & Support for the pressurising players
Body Position / Where to pressure & Why
Recovery runs & Tracking players

06 02
X8
X7
X3 05
O2 X9
X4
GK X2 O1 X6 04 01

X5

03 02
 In a 3-5-2 coach the midfield to defend as a unit

•Organisation : 11 v 11 Focus on :

•Playing Area : Full pitch Starting Position of the defenders/Midfielders/CF’s

Point of Retreat
Pressure by defenders/Midfielders/CF’s
Cover & Support for the pressurising players
Body Position / Where to pressure & Why
Recovery runs & Tracking players

07 02
X3
X11
X5 06
O9 X8 X9 04
X4
GK GK
X6 O10 08 X10
X7

X2 05

011 02
 IN-SEASON
WEEK 29 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 14
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 29 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 SET PIECES - DEFENDING THE CORNER KICK DELIVERED TO AND BEYOND THE FAR POST
• No defence can ever be totally sure what the attacking side has in mind when they win a corner kick, and so they have to line up
preparing for any eventuality.
• The near post has to be covered, as in diagram (i) by (D2), (D4) and (D5).
• They must be ready to check a ball played back to an attacking defender a long the touchline (A2) - Hence the position of (D10).
• While (D9) has to be ready should (A1) direct the corner to the edge of the penalty area and or (A9).
So with (D3) committed to guarding the goal line on the far post eight players already have set tasks.
• So what about the corner kick played long towards the far point of the 6 yard area with attackers (A6) and (A8) coming in hoping
to get a header or goal?
CLEARLY THEY MUST BE MARKED - GOAL SIDE BY (D6) AND (D7).
1. These two defenders must be strong in the air ready to challenge in any aerial duel.
2. Both must man for man mark their attacker i.e. (D6) with (A6), (D7) with (A8) until the ball is cleared.
3. (D8) must mark (A3) (on the edge of the 6 yard area) should there be any knock down into the danger area.
4. (D3) and (D2) should stay on the line either side of the goalkeeper (G) to protect the goal, acting as a last line of defence should
(A6) or (A8) get in a header.
5. Similarly (D5) stays with (A5), and (D4) with (A4) - until the threat is cleared.
POINTS TO NOTE
1. Once again all defenders must keep their discipline and be ready to attack should the angle of attack change, i.e. once the ball has
passed over them (D4), (D5) and (D8) should all be ready to readjust to more central positions - keeping goal side of the attacker
they are marking.
2. (D6) and (D7) are key players they must be strong, forceful and good in the air totally committed to winning any aerial battle. -
TRYING IF POSSIBLE (Should they win the heading duel) NOT TO HEAD THE BALL TOWARDS THE CENTRAL SECTION OF
THE PENALTY AREA.
3. Once the danger is cleared (G) should encourage all defenders especially (D3) and (D2) to clear the area quickly.
 SET PIECES - DEFENDING THE CORNER KICK PLAYED BACK TO A SUPPORTING PLAYER

• A1 plays the ball back (almost level with the touchline) to A2 who has moved forward quickly.
• This often happens when teams aren't having success in aerial duels, and so they look to take a quick dead ball kick. The whole
point being that: -
• 1. A2 can centre the ball changing the angle of attack.
2. A2 can hold the ball and try and get within a position to drive at goal.
3. A2 can move forward before playing a pass ball to A3 moving up for a shot at goal.
• With attackers moving around - defenders must keep their discipline. To defend against this, as
• Soon as A1 plays the ball back to A2 - defenders should be on their way out of the 6 yard area, clearing the space for the
goalkeeper to see and hopefully control should a cross ball arrive in from A2.
• THIS ENSURES ATTACKERS HAVE TO MOVE OUT AS WELL OR THEY WILL BE CAUGHT OFFSIDE.
• D10 sets off immediately to challenge A2 - to try and stop the early cross into the penalty area. D10 should try to 'hold up' the
pace of the attack.
• D7 should move to check any move by A2 down the flank - or by A2 if he tries to move towards the penalty area.
• D8 should be ready if A2 plays to A3 running up for a shot at goal - D8 must react to the situation, holding his ground if A2 goes
down the flank.
• Defenders 2-7 should clear the 6-yard area ensuring they mark attackers all the time. No attacker should be left free as A2 may
simply knock the ball into the danger area first time.
• If one of the defenders does manage to clear the ball out of the penalty area then all defenders should move out together.
• ONE OF THE KEY ISSUES FOR DEFENDERS IS TO WORK AS A UNIT.
• A2 has options but he will try and catch the defenders moving out together. As a result the defenders must be alert to any
eventuality - it is a disciplined reaction that is needed, stressing the importance of picking up any opponent in the penalty area.
• THE GOALKEEPER IS A KEY PLAYER - HE HAS THE BEST VIEW OF ALL THE DEFENDERS (ESPECIALLY IF THE 6-YARD
AREA IS CLEARED) SO HE SHOULD INSTRUCT, (BY SHOUTING), TO HIS TEAM-MATES WHERE THE DANGER POINT IS
- AND WHEN TO CLEAR THE AREA. 
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 30
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Attacking Spring Attacking from Workout
from Deep Rest &
Deep positions MATCH DAY
positions in a Recovery
505 Agility in a 3-5-2
3-5-2 Flexibility
Cool Down
High Tempo Cool Down Set Plays
Swimming Throw In’s
Possession
Cool Down Recovery
PM Games Recovery
Rest & Cool Down
Recovery Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 30 DAY 1

Attacking from Deep

positions in a 3-5-2
 Attacking from Deep positions in a 3-5-2
•Organisation : 18 yd Box to 18yd box. Focus on;

•11 Vs 6 Overloaded practice. Five midfielders Create Space – Wide & Long
(S) play for both teams. One team builds up Angle & Distance of Support
play and attacks oppositions goal. Once an
Body Position
attempt on goal has been made the opposing
team attack the other goal. Individual & Collective roles within a 3-5-2

S
x
O
O S
x

GK
GK

x S O
x
O
S
x O

S
 Attacking from Deep positions in a 3-5-2
•Organisation : 18 yd Box to 18yd box. Focus on;

•11 Vs 6 Overloaded practice. Five midfielders Create Space – Wide & Long
(S) play for both teams. Angle & Distance of Support
•Develop the practice by focusing on roles & Body Position
responsibilities and a pattern of play.
Individual & Collective roles within a 3-5-2

S
x
O
O S
x

GK
GK

x S O
x
O
S
x O

S
 Attacking from Deep positions in a 3-5-2
Focus on :
Organisation : Coaching within a game
focusing on 11 Vs 11.
Create Space – Wide & Long
Initial start point involves O2 playing into
Angle & Distance of Support
GK.
Body Position
Vary starting position to focus on
Individual & Collective roles within a 3-5-2
attacking play.

X3

06
02
X6
X7 X9 05
O2 07

GK X4 X11 X10 GK
O1 08 04
X8
X5 03
09
X2
 IN-SEASON

WEEK 30 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 30 DAY 3

Attacking from Deep

positions in a 3-5-2
 Attacking from Deep positions in a 3-5-2
•Organisation : 18 yd Box to 18yd box. Focus on;

•11 Vs 6 Overloaded practice. Five midfielders Create Space – Wide & Long
(S) play for both teams. One team builds up Angle & Distance of Support
play and attacks oppositions goal. Once an
Body Position
attempt on goal has been made the opposing
team attack the other goal. Individual & Collective roles within a 3-5-2

S
x
O
O S
x

GK
GK

x S O
x
O
S
x O

S
 Attacking from Deep positions in a 3-5-2
•Organisation : 18 yd Box to 18yd box. Focus on;

•11 Vs 6 Overloaded practice. Five midfielders Create Space – Wide & Long
(S) play for both teams. Angle & Distance of Support
•Develop the practice by focusing on roles & Body Position
responsibilities and a pattern of play.
Individual & Collective roles within a 3-5-2

S
x
O
O S
x

GK
GK

x S O
x
O
S
x O

S
 Attacking from Deep positions in a 3-5-2
Focus on :
Organisation : Coaching within a game
focusing on 11 Vs 11.
Create Space – Wide & Long
Initial start point involves O2 playing into
Angle & Distance of Support
GK.
Body Position
Vary starting position to focus on
Individual & Collective roles within a 3-5-2
attacking play.

X3

06
02
X6
X7 X9 05
O2 07

GK X4 X11 X10 GK
O1 08 04
X8
X5 03
09
X2
 IN-SEASON
WEEK 30 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 15
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 30 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Plays at a Throw-in (attacking)

• In the diagram the (X’s) are the attacking side with (X4) taking the throw-in.
• (X4) throws the ball towards (X9) who is marked by (D5)
• But as the ball approaches him (X9) sets off to his left as in the diagram expecting
that (D5) will (in view of the proximity to goal) follow him.  This leaves the ball going
on to (X8) who is directly behind him in line as in the diagram.
• To add to the movement, and to maintain the pressure on the defence (X7) sets off
into the penalty area, with (D3) in pursuit.
• This creates a space on the right flank which (X9) will run into.
• So when the ball arrives at (X8) he plays it first time into the space in front of (X9)
who will then be in a dangerous attacking position.
• The success depends on: -
• The accuracy of the throw-in, also the right pace on the throw into (X8)
• The timing of (X9)’s run; and that of (X7)
 Set Plays at a Throw-in (attacking) 2

• A simple but effective move, much depending on the movement OFF the ball by the
attacking players.
• THE PRINCIPLE IS TO GET THE THROWER T IN POSSESSION OF THE BALL
GOING FORWARD.
• Practice (with T ready to throw-in)
• (A1) marked by X2 darts quickly as if to move infield.  But he checks quickly and
moves back to a position (B) where he is free, as X2 cannot react as quickly.
• T throws the ball at the head of (A1), who then heads the ball down the touchline for
T to run on to.
• To assist attacker (A2) comes close at first but as T is about to throw, he turns and
sets off down the line, and X3 will follow – this then creates the space for (A1) to
head the ball forward to meet T’s run.
• Other attackers such as (A3) turn away also taking defenders with them.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 31
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Match Tactical
Analysis Fitness Training Game
Testing with starting 11
based around
Warm Up Warm Up next match
Static & 300 Yd Shuttle Static & Gym Session opponents Dynamic
Dynamic Dynamic
AM Football
Illinios Test Warm Up
Upper Body Recovery
Full backs Full backs Workout
defending Rest &
30m Sprint defending MATCH DAY Recovery
Fatigue
Flexibility
Cool Down
Cool Down Cool Down
High Tempo Set Plays
Swimming Corner kicks
Recovery Possession Recovery Recovery
PM Games
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 31 DAY 1

Full backs defending

 Full backs defending

Organisation : Full back (x) passes ball to wide Focus on : Full back:
player (x). As ball travels defending full back
Close down wide player quickly cutting off the line
pressurises ball.
preventing wide player getting into coned area.
Playing Area : Serving full back serves ball
Slow down within 2-3 yards to prevent wide player
from half way line. Defensive full back starts 10
getting past, but close enough to prevent building up
yards outside of 18 yard box.
speed
Jockey and lead with nearest foot if ball can be won.

x
x

GK
 Full backs defending (progression)

Organisation : Full back (x) passes ball to wide Full back: Having pressured wide player, if opposing
player (x). As ball travels defending full back (o) full back overlaps, defensive full back tracks
pressurises ball. Full back can now pass to overlapping run.
centre forward or overlapping full back.
If wide player passes or dribbles inside to centre
Defending centre back and wide player are
forward full back “tucks” in close to centre back.
added
Wide player: If full back overlaps, wide player to
Playing Area : Serving full back serves ball
pressurise opposing wide player and force ball down
from half way line. Defensive full back starts 10
line.
yards outside of 18 yard box.
Centre back: move within 10 yards of full back to
remain “compact” whilst positioning ball side of centre
forward.
.
x
O
x
O
O
x
GK
 Full backs defending in a 11 v 11
Organisation : Open play ensuring ball is Back 4: Within 10 yards of each other. When central
started from wide and central areas of play within width of 18 yard box. When wide, full back
defensive, midfield and attacking zones. on opposite side be in advance of centre backs. Move
forward as a unit when ball moves forward if there is
Playing Area : Full pitch
pressure on ball (until ball stops)
Midfield Unit: When central force play wide. When
wide pressure player on ball if overlap occurs. Keep
within 10 yards and keep play in front.
Forwards:.When central force play wide, and prevent
play back to central defender. When wide force play
inside for midfield to win ball ballside.

x x
O
O
x x
O O O
x x
GK
O O O x
x GK
O
O
x x
 IN-SEASON

WEEK 31 DAY 2

FITNESS TESTING
 300 YARDS SHUTTLE TEST

25 yards
Objective :

• The objective of this test is to monitor the athlete's intermediate anaerobic power (lactate
system).

Required resources to undertake this test :

• Two cones placed 25 yard (22.8 metres) apart

• Stop watch
• An assistant

How to conduct the test :

• The athlete starts at one cone

• The assistant gives the command to 'Go'
• The athlete performs 12 shuttle runs between the cones
• At each turn the athlete is to touch the cone
• The assistant records the time taken to complete the 12 shuttle runs
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 31 DAY 3

Full backs defending

 Full backs defending

Organisation : Full back (x) passes ball to wide Focus on : Full back:
player (x). As ball travels defending full back
Close down wide player quickly cutting off the line
pressurises ball.
preventing wide player getting into coned area.
Playing Area : Serving full back serves ball
Slow down within 2-3 yards to prevent wide player
from half way line. Defensive full back starts 10
getting past, but close enough to prevent building up
yards outside of 18 yard box.
speed
Jockey and lead with nearest foot if ball can be won.

x
x

GK
 Full backs defending (progression)

Organisation : Full back (x) passes ball to wide Full back: Having pressured wide player, if opposing
player (x). As ball travels defending full back (o) full back overlaps, defensive full back tracks
pressurises ball. Full back can now pass to overlapping run.
centre forward or overlapping full back.
If wide player passes or dribbles inside to centre
Defending centre back and wide player are
forward full back “tucks” in close to centre back.
added
Wide player: If full back overlaps, wide player to
Playing Area : Serving full back serves ball
pressurise opposing wide player and force ball down
from half way line. Defensive full back starts 10
line.
yards outside of 18 yard box.
Centre back: move within 10 yards of full back to
remain “compact” whilst positioning ball side of centre
forward.
.
x
O
x
O
O
x
GK
 Full backs defending in a 11 v 11
Organisation : Open play ensuring ball is Back 4: Within 10 yards of each other. When central
started from wide and central areas of play within width of 18 yard box. When wide, full back
defensive, midfield and attacking zones. on opposite side be in advance of centre backs. Move
forward as a unit when ball moves forward if there is
Playing Area : Full pitch
pressure on ball (until ball stops)
Midfield Unit: When central force play wide. When
wide pressure player on ball if overlap occurs. Keep
within 10 yards and keep play in front.
Forwards:.When central force play wide, and prevent
play back to central defender. When wide force play
inside for midfield to win ball ballside.

x x
O
O
x x
O O O
x x
GK
O O O x
x GK
O
O
x x
 IN-SEASON
WEEK 31 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 16
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 31 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 SET PIECES - DEFENDING THE CORNER KICK PLAYED BACK TO A SUPPORTING PLAYER

• A1 plays the ball back (almost level with the touchline) to A2 who has moved forward quickly.
• This often happens when teams aren't having success in aerial duels, and so they look to take a quick dead ball kick. The whole
point being that: -
• 1. A2 can centre the ball changing the angle of attack.
2. A2 can hold the ball and try and get within a position to drive at goal.
3. A2 can move forward before playing a pass ball to A3 moving up for a shot at goal.
• With attackers moving around - defenders must keep their discipline. To defend against this, as
• Soon as A1 plays the ball back to A2 - defenders should be on their way out of the 6 yard area, clearing the space for the
goalkeeper to see and hopefully control should a cross ball arrive in from A2.
• THIS ENSURES ATTACKERS HAVE TO MOVE OUT AS WELL OR THEY WILL BE CAUGHT OFFSIDE.
• D10 sets off immediately to challenge A2 - to try and stop the early cross into the penalty area. D10 should try to 'hold up' the
pace of the attack.
• D7 should move to check any move by A2 down the flank - or by A2 if he tries to move towards the penalty area.
• D8 should be ready if A2 plays to A3 running up for a shot at goal - D8 must react to the situation, holding his ground if A2 goes
down the flank.
• Defenders 2-7 should clear the 6-yard area ensuring they mark attackers all the time. No attacker should be left free as A2 may
simply knock the ball into the danger area first time.
• If one of the defenders does manage to clear the ball out of the penalty area then all defenders should move out together.
• ONE OF THE KEY ISSUES FOR DEFENDERS IS TO WORK AS A UNIT.
• A2 has options but he will try and catch the defenders moving out together. As a result the defenders must be alert to any
eventuality - it is a disciplined reaction that is needed, stressing the importance of picking up any opponent in the penalty area.
• THE GOALKEEPER IS A KEY PLAYER - HE HAS THE BEST VIEW OF ALL THE DEFENDERS (ESPECIALLY IF THE 6-YARD
AREA IS CLEARED) SO HE SHOULD INSTRUCT, (BY SHOUTING), TO HIS TEAM-MATES WHERE THE DANGER POINT IS
- AND WHEN TO CLEAR THE AREA. 
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 32
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Attacking Spring Attacking Workout
Corners Rest &
Corners MATCH DAY Recovery
505 Agility
Flexibility
Cool Down
Cool Down Cool Down
High Tempo Set Plays
Swimming Throw In’s
Recovery Possession Recovery Recovery
PM Games
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 32 DAY 1

Attacking Corners
 Attacking Corners
Focus on :
•Organisation : Starting positions
•Start with a game, after two minutes stop it, Type and quality of delivery
clear the pitch of players and begin to organise
into defensive positions Discipline - concentration - Alertness - Determination-
read the delivery-anticipate movements/deflections
•Start with the corner taker and 5 attcking
players in area Whenand how does attacking commence
What is involved in attacking

OO
O
GKO

O1
 Attacking Corners
Focus on :
•Organisation : Starting positions
•Start with a game, after two minutes stop it, Type and quality of delivery
clear the pitch of players and begin to organise
into defensive positions Discipline - concentration - Alertness - Determination-
read the delivery-anticipate movements/deflections
•Add players on outside of area
Whenand how does attacking commence
What is involved in attacking

OO
O
O
GKO

0
O

O1
 Attacking Corners

Focus on :
•Organisation : Starting positions
•Start with a game, after two minutes stop it, Type and quality of delivery
clear the pitch of players and begin to organise
into defensive positions Discipline - concentration - Alertness - Determination-
read the delivery-anticipate movements/deflections
•Position all members of the team and add a
defending team to defend against When and how does attacking commence
What is involved in attacking

X3 X6 OO
OX8 O
GKO

X5 X11
X9
GK
X4 O O
X2
OX7
O
X10 O

O1
 IN-SEASON

WEEK 32 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 32 DAY 3

Attacking Corners
 Attacking Corners
Focus on :
•Organisation : Starting positions
•Start with a game, after two minutes stop it, Type and quality of delivery
clear the pitch of players and begin to organise
into defensive positions Discipline - concentration - Alertness - Determination-
read the delivery-anticipate movements/deflections
•Start with the corner taker and 5 attcking
players in area Whenand how does attacking commence
What is involved in attacking

OO
O
GKO

O1
 Attacking Corners
Focus on :
•Organisation : Starting positions
•Start with a game, after two minutes stop it, Type and quality of delivery
clear the pitch of players and begin to organise
into defensive positions Discipline - concentration - Alertness - Determination-
read the delivery-anticipate movements/deflections
•Add players on outside of area
Whenand how does attacking commence
What is involved in attacking

OO
O
O
GKO

0
O

O1
 Attacking Corners

Focus on :
•Organisation : Starting positions
•Start with a game, after two minutes stop it, Type and quality of delivery
clear the pitch of players and begin to organise
into defensive positions Discipline - concentration - Alertness - Determination-
read the delivery-anticipate movements/deflections
•Position all members of the team and add a
defending team to defend against When and how does attacking commence
What is involved in attacking

X3 X6 OO
OX8 O
GKO

X5 X11
X9
GK
X4 O O
X2
OX7
O
X10 O

O1
 IN-SEASON
WEEK 32 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 17
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 32 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Plays at a Throw-in (attacking)

• In the diagram the (X’s) are the attacking side with (X4) taking the throw-in.
• (X4) throws the ball towards (X9) who is marked by (D5)
• But as the ball approaches him (X9) sets off to his left as in the diagram expecting
that (D5) will (in view of the proximity to goal) follow him.  This leaves the ball going
on to (X8) who is directly behind him in line as in the diagram.
• To add to the movement, and to maintain the pressure on the defence (X7) sets off
into the penalty area, with (D3) in pursuit.
• This creates a space on the right flank which (X9) will run into.
• So when the ball arrives at (X8) he plays it first time into the space in front of (X9)
who will then be in a dangerous attacking position.
• The success depends on: -
• The accuracy of the throw-in, also the right pace on the throw into (X8)
• The timing of (X9)’s run; and that of (X7)
 Set Plays at a Throw-in (attacking) 2

• A simple but effective move, much depending on the movement OFF the ball by the
attacking players.
• THE PRINCIPLE IS TO GET THE THROWER T IN POSSESSION OF THE BALL
GOING FORWARD.
• Practice (with T ready to throw-in)
• (A1) marked by X2 darts quickly as if to move infield.  But he checks quickly and
moves back to a position (B) where he is free, as X2 cannot react as quickly.
• T throws the ball at the head of (A1), who then heads the ball down the touchline for
T to run on to.
• To assist attacker (A2) comes close at first but as T is about to throw, he turns and
sets off down the line, and X3 will follow – this then creates the space for (A1) to
head the ball forward to meet T’s run.
• Other attackers such as (A3) turn away also taking defenders with them.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 33
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Match Analysis Dynamic Warm Up

Warm Up
Warm Up Tactical
Static & Dynamic Fitness Training Game
Testing with starting 11
based around
Roles and Warm Up next match
Responsibilities 300 Yd
Static & Dynamic Gym opponents Dynamic
in a Zonal 3-5-2 Shuttle
AM Session Football
Formation
Roles and Recovery Warm Up
Illinios Test
Responsibilities Upper Body
Support & Rest &
in a Zonal 3-5-2 Workout MATCH DAY
Distribution of Recovery
30m Sprint Formation
the Goalkeeper
Fatigue
Flexibility Cool Down
Cool Down Set Plays
Cool Down Corner kicks
High Tempo
Swimming Recovery
PM Possession Recovery
Recovery Games Cool Down
Rest &
Recovery
Cool Down Recovery

Recovery
 IN-SEASON

WEEK 33 DAY 1

Roles and Responsibilities in

a Zonal 3-5-2 Formation
 Roles and Responsibilities in a Zonal 3-5-2 Formation

•Organisation : Half Pitch Practice involving 3 Focus on :

Vs 2. The ball is played by feeders into the two Starting Position of the defenders
strikers. Strikers can play back out and transfer
Pressure by defenders
through holding players.
•Playing Area : Half Pitch with the defending Cover & Support for the pressurising players
team attempting to play back out to the wide Body Position / Where to pressure & Why
players.
Recovery runs & Tracking players

X3 o
O2

GK X4
O1
X2
o
 Roles and Responsibilities in a Zonal 3-5-2 Formation

•Organisation : Half Pitch Practice involving 6 + Focus on :

2 Vs 8. Starting Position of the defenders
•Playing Area : Two thirds of pitch with the Pressure by defenders
defending team attempting to play back out to
Cover & Support for the pressurising players
the central players.
Body Position / Where, who & Why to pressure
Recovery runs & Tracking players

X8 06

X7
05
X3 o
X9
O2

GK X4 X6
O1 04
X2
o
X5
03
 Roles and Responsibilities in a Zonal 3-5-2 Formation

•Organisation : Progressing to 11 v 11 Focus on :

•Playing Area : Full Pitch Starting Position of the defenders

Pressure by defenders
Cover & Support for the pressurising players
Body Position / Where, who & Why to pressure
Recovery runs & Tracking players

X8 06 08

X7
X3 05
X9 0 10
O2 X10
X4 X10
GK O1
X2 X6 09
04

X5 07
03
 IN-SEASON

WEEK 33 DAY 2

FITNESS TESTING
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 33 DAY 3

Roles and Responsibilities in

a Zonal 3-5-2 Formation
 Roles and Responsibilities in a Zonal 3-5-2 Formation

•Organisation : Half Pitch Practice involving 3 Focus on :

Vs 2. The ball is played by feeders into the two Starting Position of the defenders
strikers. Strikers can play back out and transfer
Pressure by defenders
through holding players.
•Playing Area : Half Pitch with the defending Cover & Support for the pressurising players
team attempting to play back out to the wide Body Position / Where to pressure & Why
players.
Recovery runs & Tracking players

X3 o
O2

GK X4
O1
X2
o
 Roles and Responsibilities in a Zonal 3-5-2 Formation

•Organisation : Half Pitch Practice involving 6 + Focus on :

2 Vs 8. Starting Position of the defenders
•Playing Area : Two thirds of pitch with the Pressure by defenders
defending team attempting to play back out to
Cover & Support for the pressurising players
the central players.
Body Position / Where, who & Why to pressure
Recovery runs & Tracking players

X8 06

X7
05
X3 o
X9
O2

GK X4 X6
O1 04
X2
o
X5
03
 Roles and Responsibilities in a Zonal 3-5-2 Formation

•Organisation : Progressing to 11 v 11 Focus on :

•Playing Area : Full Pitch Starting Position of the defenders

Pressure by defenders
Cover & Support for the pressurising players
Body Position / Where, who & Why to pressure
Recovery runs & Tracking players

X8 06 08

X7
X3 05
X9 0 10
O2 X10
X4 X10
GK O1
X2 X6 09
04

X5 07
03
 IN-SEASON
WEEK 33 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 18
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 33 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 SET PIECES - DEFENDING THE CORNER KICK DELIVERED TO AND BEYOND THE FAR POST
• No defence can ever be totally sure what the attacking side has in mind when they win a corner kick, and so they have to line up
preparing for any eventuality.
• The near post has to be covered, as in diagram (i) by (D2), (D4) and (D5).
• They must be ready to check a ball played back to an attacking defender a long the touchline (A2) - Hence the position of (D10).
• While (D9) has to be ready should (A1) direct the corner to the edge of the penalty area and or (A9).
So with (D3) committed to guarding the goal line on the far post eight players already have set tasks.
• So what about the corner kick played long towards the far point of the 6 yard area with attackers (A6) and (A8) coming in hoping
to get a header or goal?
CLEARLY THEY MUST BE MARKED - GOAL SIDE BY (D6) AND (D7).
1. These two defenders must be strong in the air ready to challenge in any aerial duel.
2. Both must man for man mark their attacker i.e. (D6) with (A6), (D7) with (A8) until the ball is cleared.
3. (D8) must mark (A3) (on the edge of the 6 yard area) should there be any knock down into the danger area.
4. (D3) and (D2) should stay on the line either side of the goalkeeper (G) to protect the goal, acting as a last line of defence should
(A6) or (A8) get in a header.
5. Similarly (D5) stays with (A5), and (D4) with (A4) - until the threat is cleared.
POINTS TO NOTE
1. Once again all defenders must keep their discipline and be ready to attack should the angle of attack change, i.e. once the ball has
passed over them (D4), (D5) and (D8) should all be ready to readjust to more central positions - keeping goal side of the attacker
they are marking.
2. (D6) and (D7) are key players they must be strong, forceful and good in the air totally committed to winning any aerial battle. -
TRYING IF POSSIBLE (Should they win the heading duel) NOT TO HEAD THE BALL TOWARDS THE CENTRAL SECTION OF
THE PENALTY AREA.
3. Once the danger is cleared (G) should encourage all defenders especially (D3) and (D2) to clear the area quickly.
 SET PIECES - DEFENDING THE CORNER KICK PLAYED BACK TO A SUPPORTING PLAYER

• A1 plays the ball back (almost level with the touchline) to A2 who has moved forward quickly.
• This often happens when teams aren't having success in aerial duels, and so they look to take a quick dead ball kick. The whole
point being that: -
• 1. A2 can centre the ball changing the angle of attack.
2. A2 can hold the ball and try and get within a position to drive at goal.
3. A2 can move forward before playing a pass ball to A3 moving up for a shot at goal.
• With attackers moving around - defenders must keep their discipline. To defend against this, as
• Soon as A1 plays the ball back to A2 - defenders should be on their way out of the 6 yard area, clearing the space for the
goalkeeper to see and hopefully control should a cross ball arrive in from A2.
• THIS ENSURES ATTACKERS HAVE TO MOVE OUT AS WELL OR THEY WILL BE CAUGHT OFFSIDE.
• D10 sets off immediately to challenge A2 - to try and stop the early cross into the penalty area. D10 should try to 'hold up' the
pace of the attack.
• D7 should move to check any move by A2 down the flank - or by A2 if he tries to move towards the penalty area.
• D8 should be ready if A2 plays to A3 running up for a shot at goal - D8 must react to the situation, holding his ground if A2 goes
down the flank.
• Defenders 2-7 should clear the 6-yard area ensuring they mark attackers all the time. No attacker should be left free as A2 may
simply knock the ball into the danger area first time.
• If one of the defenders does manage to clear the ball out of the penalty area then all defenders should move out together.
• ONE OF THE KEY ISSUES FOR DEFENDERS IS TO WORK AS A UNIT.
• A2 has options but he will try and catch the defenders moving out together. As a result the defenders must be alert to any
eventuality - it is a disciplined reaction that is needed, stressing the importance of picking up any opponent in the penalty area.
• THE GOALKEEPER IS A KEY PLAYER - HE HAS THE BEST VIEW OF ALL THE DEFENDERS (ESPECIALLY IF THE 6-YARD
AREA IS CLEARED) SO HE SHOULD INSTRUCT, (BY SHOUTING), TO HIS TEAM-MATES WHERE THE DANGER POINT IS
- AND WHEN TO CLEAR THE AREA. 
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 34
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Warm Up Tactical
Analysis Training Game
Fitness with starting 11
Testing based around
Warm Up Warm Up next match
Static & Static & Gym Session opponents Dynamic
Dynamic Bleep Dynamic
AM Football
Lower Body Recovery Warm Up
Coach Spring Coach Workout
attacking Play Rest &
attacking Play MATCH DAY
in a Recovery
505 Agility in a
4-3-3 Flexibility
4-3-3 formation
formation Cool Down
High Tempo Set Plays
Swimming Throw In’s
Possession Cool Down
Cool Down Recovery
PM Games
Rest & Cool Down
Recovery
Recovery Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 34 DAY 1

Coach attacking Play in a

4-3-3 formation
 Coach attacking Play in a 4-3-3 formation

•Organisation : Developed towards 11 Vs 11 Key factors : Create Space, Body Position, Type of
focusing on the roles and responsibilities of pass, Angle & Distance of support, Movement on &
midfield and front three. off the ball.
•Playing Area : Full Pitch.

X10
X3 O10

O2
X4
O11 X7 O6
O4
X6 X9
GK
O9 O7
O5
X8
X5
O8 X11 O3
X2
 IN-SEASON

WEEK 34 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 34 DAY 3

Coach attacking Play in a

4-3-3 formation
 Coach attacking Play in a 4-3-3 formation

•Organisation : Developed towards 11 Vs 11 Key factors : Create Space, Body Position, Type of
focusing on the roles and responsibilities of pass, Angle & Distance of support, Movement on &
midfield and front three. off the ball.
•Playing Area : Full Pitch.

X10
X3 O10

O2
X4
O11 X7 O6
O4
X6 X9
GK
O9 O7
O5
X8
X5
O8 X11 O3
X2
 IN-SEASON
WEEK 34 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 19
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 34 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Plays at a Throw-in (attacking)

• In the diagram the (X’s) are the attacking side with (X4) taking the throw-in.
• (X4) throws the ball towards (X9) who is marked by (D5)
• But as the ball approaches him (X9) sets off to his left as in the diagram expecting
that (D5) will (in view of the proximity to goal) follow him.  This leaves the ball going
on to (X8) who is directly behind him in line as in the diagram.
• To add to the movement, and to maintain the pressure on the defence (X7) sets off
into the penalty area, with (D3) in pursuit.
• This creates a space on the right flank which (X9) will run into.
• So when the ball arrives at (X8) he plays it first time into the space in front of (X9)
who will then be in a dangerous attacking position.
• The success depends on: -
• The accuracy of the throw-in, also the right pace on the throw into (X8)
• The timing of (X9)’s run; and that of (X7)
 Set Plays at a Throw-in (attacking) 2

• A simple but effective move, much depending on the movement OFF the ball by the
attacking players.
• THE PRINCIPLE IS TO GET THE THROWER T IN POSSESSION OF THE BALL
GOING FORWARD.
• Practice (with T ready to throw-in)
• (A1) marked by X2 darts quickly as if to move infield.  But he checks quickly and
moves back to a position (B) where he is free, as X2 cannot react as quickly.
• T throws the ball at the head of (A1), who then heads the ball down the touchline for
T to run on to.
• To assist attacker (A2) comes close at first but as T is about to throw, he turns and
sets off down the line, and X3 will follow – this then creates the space for (A1) to
head the ball forward to meet T’s run.
• Other attackers such as (A3) turn away also taking defenders with them.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 35
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Dynamic Warm Up
Warm Up
Tactical
Match Fitness Training Game
Analysis Testing with starting 11
based around
Warm Up next match
Warm Up 300 Yd Shuttle Static & Gym Session opponents Dynamic
Static & Dynamic Football
AM
Dynamic Illinios Test Warm Up
Upper Body Recovery
Develop the Workout
Develop the Rest &
30m Sprint effectiveness MATCH DAY
effectiveness Recovery
Fatigue of defending
of defending Flexibility
with a Sweeper
with a Cool Down
High Tempo Set Plays
Sweeper Swimming
Possession Cool Down Corner kicks
Recovery
PM Games
Cool Down Rest &
Recovery Cool Down
Recovery
Cool Down
Recovery
Recovery
Recovery
 IN-SEASON

WEEK 35 DAY 1

Develop the effectiveness of

defending with a Sweeper
 Develop the effectiveness of defending with a Sweeper

•Organisation : 2 v 3 + GK Focus on :

•Defending team attempt to get the ball to target Starting position of Sweeper

•Playing Area : 30 / 30 field Markers to mark outside

Communication
Decision making

X O
GK
X O
O
X

O
 Develop the effectiveness of defending with a Sweeper

•Organisation : 10 v 6 Focus on :

•Defending team attempt to get the ball to target Wing Backs to force the ball inside

•Playing Area : 2 / 3 field MF Sweeper - to be between ball and goal / provide

cover to MF
MF to make play predictable

X O

X O O
X
GK X
X O
O X S
X X

X O
 Develop the effectiveness of defending with a Sweeper

•Organisation : 11 v 11 Focus on :

•Playing Area : Full field 1st Striker forcing play one side
2nd Striker drop into MF
Attempt to force attacking team to play long

X
O

X O
X X
O X O
X
X X O
GK O GK
X O
O
O

X O
 IN-SEASON

WEEK 35 DAY 2

FITNESS TESTING
 ILLINOIS AGILITY TEST
FINISH

START

• This test measures your ability to change

Power Maintenance
direction quickly, or an athlete's agility You will
require 8 cones and a stop watch. Look at the Classification Males Females
diagram to see how to set the cones out : Excellent <15.9 secs <17.5 secs
1. Sprint the course from start to finish and have Good 15.9 - 16.7 secs 17.5 - 18.6 secs
your training partner record your time.
Average 16.8 - 17.6 secs 18.7 - 22.4 secs
2. Rest fully and repeat the test for a total of 3
trials. Take your quickest time and compare to below Average 17.7 - 18.8 secs 22.5 - 23.4 secs

the chart Poor >18.8 secs >23.4 secs

 30m SPRINT FATIGUE - POWER MAINTENANCE TEST
Description / Procedure :

• In many multi-sprint sports such basketball, hockey,

rugby, soccer and so on, players often have to
reproduce sprints in quick succession. The ability to
recover between sprints and produce the same level of
power over and over is a measure of sprint fatigue.

• For this test you require 12 cones or markers and a

stopwatch. Look at the diagram to see how to set the
cones out:

• Sprint from A to b between the cones deviating 5m

sideways in the middle of the sprint. Have a training
partner start you off and time your sprint from A to B.
• Jog slowly for 10 meters after point B and then back to
the start taking 30 seconds to do so.
• As soon as you reach the start repeat the sprint.
• Complete a total of 10 sprints and have your training
partner note down all the times. Power Maintenance
• Subtract your fastest time from your slowest time. This Level Category % Top Speed Maintained
is your sprint fatigue. For example if your slowest sprint
1 Excellent +90%
was 7.8 seconds and your fastest sprint was 6.9
seconds your sprint fatigue is 0.9 (7.8 - 6.9). 2 Good 85-89%
3 Average 80-84%
4 Poor <79%
 IN-SEASON

WEEK 35 DAY 3

Develop the effectiveness of

defending with a Sweeper
 Develop the effectiveness of defending with a Sweeper

•Organisation : 2 v 3 + GK Focus on :

•Defending team attempt to get the ball to target Starting position of Sweeper

•Playing Area : 30 / 30 field Markers to mark outside

Communication
Decision making

X O
GK
X O
O
X

O
 Develop the effectiveness of defending with a Sweeper

•Organisation : 10 v 6 Focus on :

•Defending team attempt to get the ball to target Wing Backs to force the ball inside

•Playing Area : 2 / 3 field MF Sweeper - to be between ball and goal / provide

cover to MF
MF to make play predictable

X O

X O O
X
GK X
X O
O X S
X X

X O
 Develop the effectiveness of defending with a Sweeper

•Organisation : 11 v 11 Focus on :

•Playing Area : Full field 1st Striker forcing play one side
2nd Striker drop into MF
Attempt to force attacking team to play long

X
O

X O
X X
O X O
X
X X O
GK O GK
X O
O
O

X O
 IN-SEASON
WEEK 35 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 20
• UPPER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 35 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 SET PIECES - DEFENDING THE CORNER KICK DELIVERED TO AND BEYOND THE FAR POST
• No defence can ever be totally sure what the attacking side has in mind when they win a corner kick, and so they have to line up
preparing for any eventuality.
• The near post has to be covered, as in diagram (i) by (D2), (D4) and (D5).
• They must be ready to check a ball played back to an attacking defender a long the touchline (A2) - Hence the position of (D10).
• While (D9) has to be ready should (A1) direct the corner to the edge of the penalty area and or (A9).
So with (D3) committed to guarding the goal line on the far post eight players already have set tasks.
• So what about the corner kick played long towards the far point of the 6 yard area with attackers (A6) and (A8) coming in hoping
to get a header or goal?
CLEARLY THEY MUST BE MARKED - GOAL SIDE BY (D6) AND (D7).
1. These two defenders must be strong in the air ready to challenge in any aerial duel.
2. Both must man for man mark their attacker i.e. (D6) with (A6), (D7) with (A8) until the ball is cleared.
3. (D8) must mark (A3) (on the edge of the 6 yard area) should there be any knock down into the danger area.
4. (D3) and (D2) should stay on the line either side of the goalkeeper (G) to protect the goal, acting as a last line of defence should
(A6) or (A8) get in a header.
5. Similarly (D5) stays with (A5), and (D4) with (A4) - until the threat is cleared.
POINTS TO NOTE
1. Once again all defenders must keep their discipline and be ready to attack should the angle of attack change, i.e. once the ball has
passed over them (D4), (D5) and (D8) should all be ready to readjust to more central positions - keeping goal side of the attacker
they are marking.
2. (D6) and (D7) are key players they must be strong, forceful and good in the air totally committed to winning any aerial battle. -
TRYING IF POSSIBLE (Should they win the heading duel) NOT TO HEAD THE BALL TOWARDS THE CENTRAL SECTION OF
THE PENALTY AREA.
3. Once the danger is cleared (G) should encourage all defenders especially (D3) and (D2) to clear the area quickly.
 SET PIECES - DEFENDING THE CORNER KICK PLAYED BACK TO A SUPPORTING PLAYER

• A1 plays the ball back (almost level with the touchline) to A2 who has moved forward quickly.
• This often happens when teams aren't having success in aerial duels, and so they look to take a quick dead ball kick. The whole
point being that: -
• 1. A2 can centre the ball changing the angle of attack.
2. A2 can hold the ball and try and get within a position to drive at goal.
3. A2 can move forward before playing a pass ball to A3 moving up for a shot at goal.
• With attackers moving around - defenders must keep their discipline. To defend against this, as
• Soon as A1 plays the ball back to A2 - defenders should be on their way out of the 6 yard area, clearing the space for the
goalkeeper to see and hopefully control should a cross ball arrive in from A2.
• THIS ENSURES ATTACKERS HAVE TO MOVE OUT AS WELL OR THEY WILL BE CAUGHT OFFSIDE.
• D10 sets off immediately to challenge A2 - to try and stop the early cross into the penalty area. D10 should try to 'hold up' the
pace of the attack.
• D7 should move to check any move by A2 down the flank - or by A2 if he tries to move towards the penalty area.
• D8 should be ready if A2 plays to A3 running up for a shot at goal - D8 must react to the situation, holding his ground if A2 goes
down the flank.
• Defenders 2-7 should clear the 6-yard area ensuring they mark attackers all the time. No attacker should be left free as A2 may
simply knock the ball into the danger area first time.
• If one of the defenders does manage to clear the ball out of the penalty area then all defenders should move out together.
• ONE OF THE KEY ISSUES FOR DEFENDERS IS TO WORK AS A UNIT.
• A2 has options but he will try and catch the defenders moving out together. As a result the defenders must be alert to any
eventuality - it is a disciplined reaction that is needed, stressing the importance of picking up any opponent in the penalty area.
• THE GOALKEEPER IS A KEY PLAYER - HE HAS THE BEST VIEW OF ALL THE DEFENDERS (ESPECIALLY IF THE 6-YARD
AREA IS CLEARED) SO HE SHOULD INSTRUCT, (BY SHOUTING), TO HIS TEAM-MATES WHERE THE DANGER POINT IS
- AND WHEN TO CLEAR THE AREA. 
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING
 In-Season Training
Week 36
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Warm Up
Dynamic
Match Analysis Warm Up Tactical
Training Game
Fitness with starting 11
Warm Up
Testing based around
Static & Warm Up next match
Dynamic Static & Gym Session opponents Dynamic
Bleep Dynamic
AM Football
Developing a Warm Up
Lower Body Recovery
Mentality to Spring Developing a Workout
Attack Rest &
Mentality to MATCH DAY Recovery
505 Agility Attack
Flexibility
Cool Down
Cool Down
High Tempo Cool Down Set Plays
Swimming Throw In’s
Recovery Possession
Recovery
PM Games Recovery
Rest & Cool Down
Recovery
Cool Down
Recovery
Recovery
 IN-SEASON

WEEK 36 DAY 1

Developing a Mentality to
Attack
 Developing a mentality to attack. Decision making in 1v1 situations

Players are divided into 4 groups and are positioned at the cones as shown in Diagram below. A
flag is placed as shown in the centre of the grid. One ball for each

Coaching Points:
• Players should also be
encouraged to use other “moves”
• Burst of speed past the flag –
Accelerate!
• Be direct – drive towards the flag
and then accelerate.
• Players must communicate with
the opposite group to ensure that
they start at the same time.

Objective:

Players (A) and (B) dribble towards the flag.  Approximately 2 yards from the flag each player performs
a feint to the left before accelerating to the right of the flag.  On completion of the “move” the next two
players (C) and (D) repeat the sequence.
Note:  Players must fake to the same side and accelerate to the same side to avoid colliding (Ex) fake
left, go right.  Play is continuous for the designated period of time.
The following moves are encouraged:
 Developing a mentality to attack. Decision making in 1v1 situations

The squad is split into two teams (red and Yellow). The teams are positioned around the
perimeter of a 20x20 yard grid as shown below in Diagram. A smaller central grid (6x6 yards) is
created using flags as shown. A supply of balls is placed next to each group.

Objective:
One player from the Red team (A)
begins inside the smaller central grid
and acts as the defender as shown
above. The first player in line for the
Yellow team (B) must attempt to drive
at the defender, perform a “move” and
dribble successfully through the
central grid. If the player reaches
his/her team mates on the other side
the sequence is repeated with the next
person in line. Points are awarded for
each player successfully making it
through the grid. The same defender
remains in the central grid until he/she
stops an attack.

If the defender intercepts or knocks the ball out of play, the roles immediately switch – the attacker
becomes the next defender and must quickly react to the next attacker entering the play.  In Diagram
(d) below defender (A) has knocked the ball out of play.  Player (B) becomes the next defender and
must attempt to stop attacker (C).

The tempo of the activity must be high.  Do not allow the opposition time to get ready – attack at
speed.  First team to 20 points wins.  Repeat game as time permits.
 Developing a mentality to attack. Decision making in 1v1 situations

Players are divided into 4 groups and are positioned at the cones as shown in Diagram below. A
flag is placed as shown in the centre of the grid. One ball for each

Coaching Points:
• Go at pace – accelerate past the
defender.
• Be positive in attacking.
• Attack quickly – don’t delay the
attack with a lot of “moves”
• Take chances.
 Developing a mentality to attack. Decision making in 1v1 situations

A 4v4 is organized as shown in Diagram below. Three mini goals are created with flags at each
end of the playing area as shown. Repeat setup to accommodate the entire team.

Coaching Points:
• Players should also be
encouraged to use other “moves”
• Burst of speed past the flag –
Accelerate!
• Be direct – drive towards the flag
and then accelerate.
• Players must communicate with
the opposite group to ensure that
they start at the same time.

Objective:
Players compete for possession of the ball and attempt to score by dribbling through their
opponents mini goals.  Players are encouraged to take advantage of 1v1 situations – take
chances, try to isolate and beat the defender.
Diagram above illustrates player (A) isolating opponent (B) in a 1v1 situation.  Player (A) should
attempt to take advantage of the situation by driving aggressively to goal.
 Developing a mentality to attack. Decision making in 1v1 situations

An 8v8 plus goalkeepers is organized as shown in Diagram below. Playing area is 44 yards wide
x approximately 60 yards long. The pitch is divided into 3 zones as shown.
The end zones (final third) are 18 yards from goal.
Coaching Points:
• Maintain possession until opportunities to
attack develop.
• Isolate and attack defenders.
• Be positive, take chances – go for goal!
• Changes of speed, accelerate, go at pace.
• Decision making – when to attack, when to
pass, etc.
Final Game :
8v8 as above. No restrictions.
Focus on all previous coaching points.

Objective :

Both teams compete for possession of the ball and attempt to score in their opponents goal.  The only
restriction is as follows:  If a player dribbles into the opponents final third of the pitch no passing is
allowed.  Therefore if a player enters the final third he/she must be direct and go for goal.  At the start
players may make poor decisions and dribble into the final third even when heavily outnumbered. 
This usually results in a loss of possession.  As the exercise progresses players will begin to make
better decisions in relation to the best time to attack.

Diagram above illustrates a “good” time to attack.  Player (A) has received a pass from team mate (D). 
Player (A) in a good position to drive into the final third since defender (B) has no immediate support.
 IN-SEASON

WEEK 36 DAY 2

FITNESS TESTING
 BLEEP TEST

• Description : This test involves continuous running between two lines 20m
apart in time to recorded beeps. For this reason the test if also often called the
'beep' or 'bleep' test. The time between recorded beeps decrease each minute
(level). There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each
minute.

• Scoring : The athletes score is the level and number of shuttles reached
before they were unable to keep up with the tape recording. This score can be
converted to a VO2max equivalent score using this calculator.

• Equipment required : Flat, non-slip surface, marking cones, 20m measuring

tape, pre-recorded audio tape, tape recorder, recording sheets.
SPRINT TEST
• Description / Procedure : The purpose of this test is to
determine maximum running speed. It involves running
a single maximum sprint over a set distance, with time
recorded. The test is conducted over different
distances, such as 10, 20, 40 and/or 50 meters or
yards, depending on the sport and what you are trying
to measure. The starting position should be
standardize, starting from a stationary position, with no
rocking movements.

• If you have the equipment (e.g. timing gates), you can

measure the time to run each split distances (e.g. 5, 10,
20m) during the same run, and then acceleration and
peak velocity can also be determined. It is usual to give
the athletes an adequate warm-up and practice first,
and some encouragement to continue running hard
past the finish line.

• Equipment required : measuring tape or marked track,

stopwatch or timing gates, markers.
 505 AGILITY TEST

• Description / Procedure : markers are set up 10 and 15 meters from a line marked on the
ground. The athlete runs from the 15 meter marker towards the line (run in distance to build
up speed) and through the 5 m markers, turns on the line and runs back through the 5 m
markers.

• The time is recorded from when the athletes first runs through the 5 metre marker, and
stopped when they return through these markers (that is, the time taken to cover the 5 m up
and back distance - 10 m total). The best of two trails is recorded. The turning ability on each
leg should be tested. The subject should be encouraged to not overstep the line by too much,
as this will increase their time.

• Equipment required : start/stop timing gates or stopwatch, non-slip running surface, markers
 IN-SEASON

WEEK 36 DAY 3

Developing a Mentality to
Attack
 Developing a mentality to attack. Decision making in 1v1 situations

Players are divided into 4 groups and are positioned at the cones as shown in Diagram below. A
flag is placed as shown in the centre of the grid. One ball for each

Coaching Points:
• Players should also be
encouraged to use other “moves”
• Burst of speed past the flag –
Accelerate!
• Be direct – drive towards the flag
and then accelerate.
• Players must communicate with
the opposite group to ensure that
they start at the same time.

Objective:

Players (A) and (B) dribble towards the flag.  Approximately 2 yards from the flag each player performs
a feint to the left before accelerating to the right of the flag.  On completion of the “move” the next two
players (C) and (D) repeat the sequence.
Note:  Players must fake to the same side and accelerate to the same side to avoid colliding (Ex) fake
left, go right.  Play is continuous for the designated period of time.
The following moves are encouraged:
 Developing a mentality to attack. Decision making in 1v1 situations

The squad is split into two teams (red and Yellow). The teams are positioned around the
perimeter of a 20x20 yard grid as shown below in Diagram. A smaller central grid (6x6 yards) is
created using flags as shown. A supply of balls is placed next to each group.

Objective:
One player from the Red team (A)
begins inside the smaller central grid
and acts as the defender as shown
above. The first player in line for the
Yellow team (B) must attempt to drive
at the defender, perform a “move” and
dribble successfully through the
central grid. If the player reaches
his/her team mates on the other side
the sequence is repeated with the next
person in line. Points are awarded for
each player successfully making it
through the grid. The same defender
remains in the central grid until he/she
stops an attack.

If the defender intercepts or knocks the ball out of play, the roles immediately switch – the attacker
becomes the next defender and must quickly react to the next attacker entering the play.  In Diagram
(d) below defender (A) has knocked the ball out of play.  Player (B) becomes the next defender and
must attempt to stop attacker (C).

The tempo of the activity must be high.  Do not allow the opposition time to get ready – attack at
speed.  First team to 20 points wins.  Repeat game as time permits.
 Developing a mentality to attack. Decision making in 1v1 situations

Players are divided into 4 groups and are positioned at the cones as shown in Diagram below. A
flag is placed as shown in the centre of the grid. One ball for each

Coaching Points:
• Go at pace – accelerate past the
defender.
• Be positive in attacking.
• Attack quickly – don’t delay the
attack with a lot of “moves”
• Take chances.
 Developing a mentality to attack. Decision making in 1v1 situations

A 4v4 is organized as shown in Diagram below. Three mini goals are created with flags at each
end of the playing area as shown. Repeat setup to accommodate the entire team.

Coaching Points:
• Players should also be
encouraged to use other “moves”
• Burst of speed past the flag –
Accelerate!
• Be direct – drive towards the flag
and then accelerate.
• Players must communicate with
the opposite group to ensure that
they start at the same time.

Objective:
Players compete for possession of the ball and attempt to score by dribbling through their
opponents mini goals.  Players are encouraged to take advantage of 1v1 situations – take
chances, try to isolate and beat the defender.
Diagram above illustrates player (A) isolating opponent (B) in a 1v1 situation.  Player (A) should
attempt to take advantage of the situation by driving aggressively to goal.
 Developing a mentality to attack. Decision making in 1v1 situations

An 8v8 plus goalkeepers is organized as shown in Diagram below. Playing area is 44 yards wide
x approximately 60 yards long. The pitch is divided into 3 zones as shown.
The end zones (final third) are 18 yards from goal.
Coaching Points:
• Maintain possession until opportunities to
attack develop.
• Isolate and attack defenders.
• Be positive, take chances – go for goal!
• Changes of speed, accelerate, go at pace.
• Decision making – when to attack, when to
pass, etc.
Final Game :
8v8 as above. No restrictions.
Focus on all previous coaching points.

Objective :

Both teams compete for possession of the ball and attempt to score in their opponents goal.  The only
restriction is as follows:  If a player dribbles into the opponents final third of the pitch no passing is
allowed.  Therefore if a player enters the final third he/she must be direct and go for goal.  At the start
players may make poor decisions and dribble into the final third even when heavily outnumbered. 
This usually results in a loss of possession.  As the exercise progresses players will begin to make
better decisions in relation to the best time to attack.

Diagram above illustrates a “good” time to attack.  Player (A) has received a pass from team mate (D). 
Player (A) in a good position to drive into the final third since defender (B) has no immediate support.
 IN-SEASON
WEEK 36 DAY 4

• REST DAY
• GYM - STRENGTH SESSIONS 21
• LOWER BODY WORKOUT
• FLEXIBILITY
• SWIMMING
 IN-SEASON

WEEK 36 DAY 5

Tactical Training Game

 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Tactical Training Game
•Organisation : Opposition :
Expected formation : 4-4-2 4-5-1 4-3-3
Focus on :
 Set Plays at a Throw-in (attacking)

• In the diagram the (X’s) are the attacking side with (X4) taking the throw-in.
• (X4) throws the ball towards (X9) who is marked by (D5)
• But as the ball approaches him (X9) sets off to his left as in the diagram expecting
that (D5) will (in view of the proximity to goal) follow him.  This leaves the ball going
on to (X8) who is directly behind him in line as in the diagram.
• To add to the movement, and to maintain the pressure on the defence (X7) sets off
into the penalty area, with (D3) in pursuit.
• This creates a space on the right flank which (X9) will run into.
• So when the ball arrives at (X8) he plays it first time into the space in front of (X9)
who will then be in a dangerous attacking position.
• The success depends on: -
• The accuracy of the throw-in, also the right pace on the throw into (X8)
• The timing of (X9)’s run; and that of (X7)
 Set Plays at a Throw-in (attacking) 2

• A simple but effective move, much depending on the movement OFF the ball by the
attacking players.
• THE PRINCIPLE IS TO GET THE THROWER T IN POSSESSION OF THE BALL
GOING FORWARD.
• Practice (with T ready to throw-in)
• (A1) marked by X2 darts quickly as if to move infield.  But he checks quickly and
moves back to a position (B) where he is free, as X2 cannot react as quickly.
• T throws the ball at the head of (A1), who then heads the ball down the touchline for
T to run on to.
• To assist attacker (A2) comes close at first but as T is about to throw, he turns and
sets off down the line, and X3 will follow – this then creates the space for (A1) to
head the ball forward to meet T’s run.
• Other attackers such as (A3) turn away also taking defenders with them.
 MATCH DAY
Match Day Warm Up

Players jog freely on a half pitch. Players are organised into 2 groups. Players are positioned inside a
Players perform various static Players perform various fast 50x40 yard grid with 6 balls.
stretches throughout the time footwork movements through the Players pass and move inside
period. cones before accelerating to the the grid. After passing the ball
next cone 10 yards away. Player players perform various
Total Time - 10 minutes. movements - Eg. Pass then side-
then jog around last cone before
returning to their starting position. shuffle 10 yards, Pass then back-
pedal 10 yards etc, etc.
Total Time - 7 minutes.
Total Time - 6 minutes.
 REST DAY

• SELF ANALYSIS
• REFLECTIVE PRACTICE
• SWOT
• SHORT TERM GOAL SETTING