Pre Season Programme Assignment

1. Max Rogers
Scottish FA
UEFA Elite Youth ‘A’ Licence 2014
Assignment 7 – Pre Season Training Programme
Max Rogers

2. Max Rogers
15 16 17 18 19 20 21 22 23 24 25 26 27 28
Microcycles Sessions Key
4 24 GP = General Preparation SP = Specific Preparation
1 2 3 4 5 6 7 8 9 10 11 12 13 14
Mesocycle – Pre Season
Fitness
Testing
GP1 GP2 GP5GP3 GP4REST SP1
Fitness
Testing
Fitness
Testing
SP2 SP3 REST
Microcycle 1 Microcycle 2
Microcycle 3 Microcycle 4
0%
50%
100%
1 2 3 4 5 6 7 8 9 10 11 12 13 14
Volume Intensity Complexity
0%
50%
100%
15 16 17 18 19 20 21 22 23 24 25 26 27 28
Volume Intensity Complexity
REST
SP4 SP5 SP6 SP7 SP8 SP9 REST SP10 SP11 SP12 REST
GAME
GAMEGAME

3. Max Rogers
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Details
PRINCIPLE Fitness Testing General
Preparation 1
General
Preparation 2
General
Preparation 3
REST
General
Preparation 4
General
Preparation 5
DURATION AM – 120’ AM – 90’
PM – 90’
AM – 90’
PM – 90’
AM – 90’
PM – 90’
AM – 90’
PM – 90’
AM – 90’
PM – 90’
TECHNIQUES/TACTICS/
STRATAGIES N/A In Possession
Technique
In Possession
Technique
Att/Def Transition
Technique
Out of Possession
Technique
Out of Possession
Technique
Guide to Training Practices
THEME Primary Fitness
Testing
Individual
Technique
Individual
Technique
Individual
Technique
REST
Individual
Technique
Individual
Technique
VOLUME
INTENSITY
COMPLEXITY
TYPE  Yo-yo test
 20m sprint
 1 rep max
squat
 Sit and reach
Integrated
Circuits
Integrated
Circuits
Integrated
Circuits
PERIODS
N/A
Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ Long – 10’-15’
RECOVERY
N/A
Long – 5’- 8’ Long – 5’- 8’ Long 5’-8’ Long – 5’-8’ Long 5’-8’
Microcyle 1 Weekly Plan
HIGH
HIGH
HIGH HIGH HIGH HIGH HIGH
LOW LOW LOW LOW LOW
LOW LOWLOWLOWLOW

4. Max Rogers
PRINCIPLE DURATION TECHNIQUE/TACTIC/STRATAGIES
General Preparation 1 90’ In Possession Technique
THEME TYPE
Technique Integrated Circuits
Microcyle 1 – TUESDAY AM SESSION
Co-ordinated Warm-Up
Pre Hab Injury Prevention
Passing & Conditioning
 2 groups – 1 group passing, 1 group conditioning circuit
 4 x 3’ = 1 set. 2 sets. 6’ rest between sets.
 Heart Rate Zone = 70-80% HR Max (Aerobic Zone)
Passing Drill
 Focus on technique and quality of passing.
 Don’t emphasise intensity of practice.
Circuit
 Ensure correct movement through equipment.
8v8 Game
 Balls placed all around the pitch.
 No stoppages for goal kicks etc just take a ball and play.
 Reds play 2-3-2 formation.
 Yellows play 3-2-2 formation.
 2 x 9’. 6’ rest.
 Heart Rate Zone = 70-80% HR Max (Aerobic Zone)

5. Max Rogers
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Details
PRINCIPLE Specific
Preparation 1
REST
Specific
Preparation 2
Specific
Preparation 3
GAME REST
Fitness Testing
DURATION AM – 90’
PM – 90’
AM – 90’
PM – 90’
AM – 90’
PM – N/A
AM – 60’
PM – 60’
TECHNIQUES/TACTICS/
STRATAGIES Defensive
Organization
Attacking
Organisation
Att/Def Transition N/A
Guide to Training Practices
THEME High Pressure
Defending
REST
Advanced
Counter Attack
Transitions
GAME
REST
Primary Fitness
Testing
VOLUME
INTENSITY
COMPLEXITY
TYPE
Small Sided
Games
Small Sided
Games
Small Sided
Games
GAME
 Yo-yo test
 20m sprint
 1 rep max
squat
 Sit and reach
PERIODS Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ N/A
RECOVERY Long – 5’-8’ Long – 5’- 8’ Long 5’-8’ Long 5’-8’
HIGH HIGH HIGH HIGH
LOW LOW
LOWLOW
Microcyle 2 Weekly Plan
HIGH
HIGH
HIGH
HIGH
N/A
LOW
LOW

6. Max Rogers
PRINCIPLE DURATION TECHNIQUE/TACTIC/STRATAGIES
Specific Preparation 3 90’ Att/Def Transition
THEME TYPE
Transitions Small Sided Games
Microcyle 2 THURSDAY SESSION (AM)
Co-ordinated Warm-Up
Pre Hab Injury Prevention
High Pressure Defending
 7v7 teams attempt to score into mini goals.
 Win the ball in Zone A = 1pt (with a goal = 2)
 2 x 7’ = 1 set. 6’ rest between sets.
 Heart Rate Zone = 70-80% HR Max (Aerobic Zone).
Coaching Points
 Press the ball high.
 Midfield defence squeeze the game.
 Press when ball is moving.
 Cut off passing angles.
High Pressure Defending
 7v7 teams attempt to score into mini goals.
 Strikers drop off the game and win ball in Zone B
 Win the ball in Zone B = 1pt (with a goal = 2)
 2 x 7’ = 1 set. 6’ rest between sets.
 Heart Rate Zone = 70-80% HR Max (Aerobic Zone).
Coaching Points
 Set up traps to allow pass forward then press.
 Midfield defence squeeze the game.
 Press when ball is moving.
 Cut off passing angles.

7. Max Rogers
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Details
PRINCIPLE Specific
Preparation 4
Specific
Preparation 5
Specific
Preparation 6
GAME
Specific
Preparation 7
Specific
Preparation 8
Specific
Preparation 9
DURATION AM – 90’
PM – 60’
AM – 90’
PM – 60’
AM – 90’
PM – 60’
AM – 60’
PM – 60’
AM – 90’
PM – N/A
AM – 90’
PM – N/A
TECHNIQUES/TACTICS/
STRATAGIES Defensive
Organization
Attacking
Organization
Def/Att Transition Recovery Team Shape Team Shape
Guide to Training Practices
THEME
Defending Deep Counter Attack Transition GAME Recovery &
Technique
Defensive Shape Attacking Shape
VOLUME
INTENSITY
COMPLEXITY
TYPE
Small Sided
Games
Small Sided
Games
Small Sided
Games
GAME
Integrated
Circuits
Game Game
PERIODS Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’
RECOVERY Medium – 3’- 5’ Medium – 3’- 5’ Medium – 3’- 5’ Long – 5’-8’ Short – 1’-3’ Short – 1’-3’
MEDIUM
Microcyle 3 Weekly Plan
HIGH
HIGH
HIGH
HIGH
MEDIUM MEDIUMMEDIUM
MEDIUM MEDIUM
MEDIUM MEDIUM MEDIUM
MEDIUM
MEDIUM
MEDIUM
MEDIUM
HIGH
MEDIUM
HIGH
MEDIUM

8. Max Rogers
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Details
PRINCIPLE
GAME REST
Specific
Preparation 10
Specific
Preparation 10
Specific
Preparation 11
REST
Fitness Testing
DURATION AM – 90’
PM – N/A
AM – 60’
PM – N/A
AM – 60’
PM – N/A
AM – 60’
PM – 60’
TECHNIQUES/TACTICS/
STRATAGIES
Defensive
Organization
Attacking
Organization
Def/Att Transtion
N/A
Guide to Training Practices
THEME
GAME
REST
High Pressure
Defending
Playing Between
the Lines
Transition
REST
Fitness Testing
VOLUME
INTENSITY
COMPLEXITY
N/A
TYPE
GAME
Small Sided
Games
Small Sided
Games
Small Sided
Games
 Yo-yo test
 20m sprint
 1 rep max
squat
 Sit and reach
PERIODS Short – 8’-10’ Short Medium – 8’-10’ N/A
RECOVERY Short – 3’- 5’ Short Long – 5’-8’ Long – 5’-8’
Microcyle 4 Weekly Plan
HIGH
HIGHHIGH
MEDIUM
HIGH
HIGH
MEDIUM
HIGH
HIGH
LOWLOW
HIGH
HIGH
LOW