programs
 

pre-season base phase 2

introduction

These sessions are guides and as coaches you can either use them as outlined, or adapt them to follow your own requirements.

Phase 2 of the conditioning program aims to further develop each players’ fitness with the emphasis starting to switch to more anaerobic fitness, following phase 1’s emphasis on aerobic. The sessions are similar to phase 1, but the intensity levels start to increase and recovery times start to get a little longer.

This phase will start in February, as part of pre-season training and continue into the start of the season. The sessions involve more strenuous sessions such as interval work, beach and hill sessions etc. Speed and agility sessions, including emphasis on technique will take place during additional (optional) sessions as well as at the start of the normal team training sessions.

For all fitness sessions during this phase, the effort needs to be greater than with the previous phase, with more time given to the recovery phase, in order to maintain quality.

Following the warm up, each session will take between 5 and 15 minutes.

examples

All sessions should begin with:

  • 5 mins light jog
  • 5 mins stretching
  • 5 mins fast jog/easy run

    Follow all conditioning sessions with some light jogging before they begin soccer specific sessions. Make sure you finish all sessions with slow jog and stretching.

    P2A

    Pyramid Run

    Run for period, jog 30 seconds recovery

  • 10/11s – 15, 30, 45, 30, 15
  • 13/14 - 15, 30, 45, 30, 15
  • 15/17 - 15, 30, 45, 60, 45, 30, 15
    Repeat 2 to 3 times. 2 mins walk between sets

    eg. Run for 1 min, jog 30 seconds, run for 2 mins, jog for 30 seconds etc.

    P2B

    Paarlauf

    Divide players into groups of 2. Player A runs half a pitch and “handover” (touches) player B. Player B then runs the half of the pitch, while player A jogs across the pitch in time to “handover” with player B. The aim is to run at a faster pace than in the phase 1 version but still work hard on the recovery jog.

  • 11/12s – 5 minutes
  • 13/15 – 6 minutes
  • 15/17 – 7 minutes

    P2C

    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.

  • 11/12s – 3 sets
  • 14/15s – 4 sets
  • 15/17s – 4 sets

    P2D

    Intervals

    Split pitch length into 3 sections – middle section about 20 meters.

    Players run hard for first section, ease off middle section and then run hard 3rd section.

    Jog across 30 meters and repeat.

  • 11/12 – 4 circuits – 3 mins walk – 4 circuits
  • 13/14 – 5 circuits – 5 mins walk – 5 circuits
  • 15/17 – 6 circuits – 5 mins walk – 6 circuits

    P2E

    Indian File

    Players run in a single file, coach blows whistle and last player has to run hard to get to front.

    If pace appears too slow, then blow whistle more frequently then if pace appears fast.