Four-week Pre-season Program U11-U14s

It's important to note that this program assumes players have a basic understanding of soccer and have been involved in regular physical activity. Always prioritize safety and consult with a qualified coach or trainer before implementing any new training program.

Week 1: Fitness Foundation

Day 1:

• Dynamic Warm-up: Include exercises like high knees, butt kicks, leg swings, and lateral lunges.
• Endurance Run: 15-20 minutes of continuous jogging or running at a moderate pace.
• Agility Drills: Set up cones in various patterns and work on quick feet movements, such as ladder drills or shuttle runs.
• Core Strengthening: Perform exercises like planks, sit-ups, and Russian twists.
• Cool Down: Light jogging followed by static stretching.

Day 2:

• Speed and Acceleration Training: Conduct sprints of varying distances (20m, 40m, 60m) with adequate rest between sets.
• Interval Training: Alternate between high-intensity running and recovery periods. For example, sprint for 30 seconds, followed by 1 minute of jogging, and repeat.
• Plyometric Exercises: Include exercises like box jumps, squat jumps, and lateral bounds.
• Cool Down: Light jogging followed by static stretching.

Day 3:

• Rest and Recovery: Allow the body to recover from the previous two days of intense training. Encourage light activities like swimming or cycling for active recovery.

Week 2: Technical Proficiency

Day 1:

• Passing and Receiving: Focus on accuracy and proper technique when passing and receiving the ball. Set up passing drills with cones and involve partners for one-touch passing.
• Dribbling Skills: Emphasize close ball control, changes of direction, and speed dribbling. Use cones and set up dribbling courses or small-sided games.
• Shooting Practice: Work on shooting technique, including proper body position, aiming for accuracy, and striking the ball with different surfaces of the foot.
• Cool Down: Light jogging followed by static stretching.

Day 2:

• Ball Control: Concentrate on first touch and controlling the ball in various scenarios. Use drills like wall passes, thigh traps, and chest traps.
• Turning and Shielding: Teach players how to turn with the ball efficiently and how to shield the ball from defenders using their body. Incorporate drills that simulate game-like situations.
• Small-Sided Games: Engage players in small-sided games to apply their technical skills in a realistic setting.
• Cool Down: Light jogging followed by static stretching.

Day 3:

• Rest and Recovery: Allow players to rest and recover. Encourage light activities like swimming or cycling for active recovery.

Week 3: Tactical Awareness

Day 1:

• Position-Specific Training: Divide players into their respective positions and focus on specific tactical aspects. For example, defenders can work on positioning, communication, and tackling, while attackers can work on creating space, movement off the ball, and finishing.
• Small-Sided Games: Play small-sided games to encourage decision-making, team coordination, and understanding of positioning.
• Cool Down: Light jogging followed by static stretching.

Day 2:

• Defensive Principles: Teach players the basics of team defending, such as pressing, tracking back, and marking. Use drills and exercises that emphasize defensive awareness and teamwork.
• Attacking Principles: Focus on attacking strategies like creating passing lanes, movement in the final third, and combination play. Incorporate drills that simulate attacking scenarios.
• Cool Down: Light jogging followed by static stretching.

Day 3:

• Rest and Recovery: Allow players to rest and recover. Encourage light activities like swimming or cycling for active recovery.

Week 4: Match Preparation

Day 1:

• Tactical Review: Revisit tactical principles and reinforce team organization and positioning through drills and small-sided games.
• Set-Piece Practice: Work on attacking and defending set-pieces, including corner kicks, free kicks, and throw-ins.
• Conditioning Exercises: Include game-related fitness drills like interval runs, small-sided games with time constraints, and simulated match scenarios.
• Cool Down: Light jogging followed by static stretching.

Day 2:

• Match Simulation: Set up a practice match with the same duration and intensity as a regular game. Encourage players to apply their technical and tactical knowledge in a realistic setting.
• Individual Feedback: Provide constructive feedback and individualized guidance to players, focusing on their strengths and areas for improvement.
• Cool Down: Light jogging followed by static stretching.

Day 3:

• Rest and Recovery: Allow players to rest and recover before the start of the competitive season.

Adapt to your players' needs

Remember to adapt the program based on your players' needs and adjust the intensity as necessary. Additionally, ensure players stay hydrated, maintain proper nutrition, and get enough sleep throughout the pre-season period.