Bella Cocorozis

PE Task – Soccer tournament

Preparatory Phase

Week 1 Week 2 Week 3 Week 4

Monday Aerobic Run: 45 Aerobic Run: 50 Aerobic Run: 55 Aerobic Run: 60
minutes at a moderate minutes at a minutes at a moderate minutes at a
pace. moderate pace. pace. moderate pace.
Core Strength Core Strength Core Strength Core Strength
Training: Training: Training: Training:
• Plank (3 sets, • Side Plank (3 • Plank with Leg • Plank with
45 seconds sets, 30 LiN (3 sets, 30 Arm LiN (3
each) seconds each seconds each sets, 30
• Russian Twists side) leg) seconds
(3 sets, 20 reps • V-Ups (3 sets, • FluPer Kicks (3 each arm)
each side) 15 reps) sets, 30 • Hanging Leg
• Bicycle • Leg Raises (3 seconds) Raises (3
Crunches (3 sets, 15 reps) • Toe Touches (3 sets, 15
sets, 15 reps sets, 20 reps) reps)
each side) • Mountain
Climbers (3
sets, 30
seconds)

Tuesday Technical Drills: Technical Drills: Technical Drills: Technical Drills:

• Dribbling • Dribbling • Dribbling with • Dribbling
through cones through cones speed (30 and passing
(20 mins) (25 mins) mins) under
• Passing drills • Passing drills • Passing and pressure (35
(20 mins) (25 mins) shooWng under mins)
• ShooWng • ShooWng pressure (30 • ShooWng
pracWce (25 pracWce (15 mins) accuracy
mins) mins) drills (25
mins)

Wednesday Strength Training: Strength Training: Strength Training: Strength Training:

• Squats (3 sets • DeadliNs (3 • Bulgarian Split • Power
of 12 reps) sets of 10 Squats (3 sets Cleans (3
• Lunges (3 sets reps) of 12 reps per sets of 8
of 12 reps per • Step-Ups (3 leg) reps)
leg) sets of 12 reps • Incline Bench • Front Squats
• Bench Press (3 per leg) Press (3 sets of (3 sets of 10
sets of 10 reps) • Shoulder Press 10 reps) reps)
• Bent-over Rows (3 sets of 10 • Dumbbell Rows • Tricep Dips
(3 sets of 12 reps) (3 sets of 12 (3 sets of 12
reps) • Lat Pulldowns reps) reps)
(3 sets of 12 • Russian Twists • Cable Rows
reps) (3 sets of 20 (3 sets of 12
reps) reps)
Thursday Interval Running: Interval Running: Interval Running: Interval Running:
• 1 min sprint, 2 • 1 min 30 sec • 2 min sprint, 1 • 2 min 30 sec
min walk sprint, 2 min min walk sprint, 1 min
(repeat for 30 walk (repeat (repeat for 40 walk (repeat
mins) for 35 mins) mins) for 45 mins)
Flexibility Exercises: Flexibility Exercises: Flexibility Exercises: Flexibility Exercises:
• Hamstring • Hip Flexor • Groin Stretch (3 • Hamstring
Stretch (3 sets, Stretch (3 sets, sets, 30 Stretch (3
30 seconds 30 seconds seconds each sets, 35
each leg) each side) leg) seconds
• Quadriceps • Calf Stretch (3 • IT Band Stretch each leg)
Stretch (3 sets, sets, 30 (3 sets, 30 • Lower Back
30 seconds seconds each seconds each Stretch (3
each leg) leg) side) sets, 35
seconds)

Friday Tac=cal Training: Tac=cal Training: Tac=cal Training: Tac=cal Training:

• Basic • Basic • Basic aPacking • Advanced
posiWoning defensive drills drills (30 mins) defensive
drills (30 mins) (30 mins) • Small-sided drills (35
• Small-sided • Small-sided games (40 mins)
games (30 games (30 mins) • Small-sided
mins) mins) games (45
mins)

Saturday Light Technical Light Technical Light Technical Light Technical

Prac=ce: Prac=ce: Prac=ce: Prac=ce:
• Passing in pairs • Passing under • Passing and • Passing with
(20 mins) pressure (30 movement (35 movement
• Dribbling and mins) mins) (40 mins)
control (25 • Dribbling and • Dribbling with • Dribbling
mins) control (30 obstacles (25 with various
Tac=cal Review: mins) mins) drills (30
• Team Tac=cal Review: Tac=cal Review: mins)
discussion (20 • Team • Team Tac=cal Review:
mins) discussion (20 discussion (25 • Team
mins) mins) discussion
(30 mins)

Sunday Rest or Ac=ve Rest or Ac=ve Rest or Ac=ve Rest or Ac=ve

Recovery: Recovery: Recovery: Recovery:
• Light stretching • Light • Light stretching • Light
or yoga (30 stretching or or yoga (40 stretching or
mins) yoga (35 mins) mins) yoga (45
mins)
 Build Phase

Week 1 Week 2 Week 3 Week 4

Monday HIIT Session: HIIT Session: HIIT Session: HIIT Session:
• 30 seconds • 45 seconds • 1 min sprint, • 1 min 30 sec
sprint, 30 sprint, 15 30 seconds sprint, 30
seconds rest seconds rest rest (repeat seconds rest
(repeat for 30 (repeat for 35 for 40 mins) (repeat for
mins) mins) Core Stability 45 mins)
Core Stability Core Stability Exercises: Core Stability
Exercises: Exercises: • Stability Ball Exercises:
• Stability Ball • Stability Ball Roll-Outs (3 • Hanging Leg
Pass (3 sets, Pass (3 sets, sets, 15 reps) Raises (3
15 reps) 20 reps) • Side Plank sets, 20 reps)
• Bird Dogs (3 • Bird Dogs (3 with Leg LiN • Plank with
sets, 15 reps sets, 20 reps (3 sets, 30 Arm LiN (3
per side) per side) seconds each sets, 45
side) seconds each
side)

Tuesday Advanced Tac=cal Advanced Tac=cal Advanced Tac=cal Advanced Tac=cal

Drills: Drills: Drills: Drills:
• PosiWonal • CombinaWon • Counter- • Full-field
play (35 mins) plays (40 mins) aPacking tacWcal drills
• TacWcal • Defensive drills (40 (45 mins)
scenarios (35 posiWoning mins) • Goalkeeping
mins) drills (30 mins) • Set-piece drills (if
pracWce (30 applicable)
mins) (30 mins)

Wednesday Sport-Specific Sport-Specific Sport-Specific Sport-Specific

Strength Training: Strength Training: Strength Training: Strength Training:
• KePlebell • Plyometric Box • Plyometric • Jump Squats
Swings (3 sets Jumps (3 sets Lunges (3 (3 sets of 12
of 15 reps) of 12 reps) sets of 12 reps)
• Single-Leg • Bulgarian Split reps per leg) • Single-Leg
DeadliNs (3 Squats (3 sets • Renegade Romanian
sets of 10 of 12 reps per Rows (3 sets DeadliNs (3
reps per leg) leg) of 15 reps per sets of 12
• Medicine Ball • Medicine Ball side) reps per leg)
Slams (3 sets RotaWonal • Sled Pushes • BaPle Ropes
of 12 reps) Throws (3 sets (3 sets of 20 (3 sets of 30
• TRX Rows (3 of 15 reps) meters) seconds)
sets of 12 • TRX Push-Ups • Dumbbell • TRX Rows
reps) (3 sets of 12 Snatches (3 with RotaWon
reps) sets of 12 (3 sets of 15
reps per side) reps)
Thursday Match Simula=on: Match Simula=on: Match Simula=on: Match Simula=on:
• Full game or • Full game or • Full game or • Full game or
extended extended extended extended
small-sided small-sided small-sided small-sided
game (60 game (65 game (70 game (75
mins) mins) mins) mins)
Flexibility Exercises: Flexibility Exercises: Flexibility Exercises: Flexibility Exercises:
• Hip Flexor • Hip Flexor • IT Band • Hamstring
Stretch (3 Stretch (3 sets, Stretch (3 Stretch (3
sets, 30 35 seconds sets, 30 sets, 35
seconds each each side) seconds each seconds each
side) • Calf Stretch (3 side) leg)
• Calf Stretch (3 sets, 35 • Groin Stretch • Lower Back
sets, 30 seconds each (3 sets, 30 Stretch (3
seconds each leg) seconds each sets, 35
leg) leg) seconds)

Friday High-Intensity High-Intensity High-Intensity High-Intensity

Interval Running: Interval Running: Interval Running: Interval Running:
• 1 min sprint, • 1 min 30 sec • 2 min sprint, • 2 min 30 sec
1 min walk sprint, 1 min 1 min walk sprint, 1 min
(repeat for 40 walk (repeat (repeat for 50 walk (repeat
mins) for 45 mins) mins) for 55 mins)
Tac=cal Review: Tac=cal Review: Tac=cal Review: Tac=cal Review:
• Team analysis • Analysis of • Review of • Detailed
(30 mins) previous game game
match (35 strategies analysis and
mins) and feedback
individual session (45
performances mins)
(40 mins)

Saturday Team Play Prac=ce: Team Play Prac=ce: Team Play Prac=ce: Team Play Prac=ce:
• Small-sided • PosiWon- • Game • Complex
games with specific drills scenarios game
tacWcal focus and small- with tacWcal scenarios
(80 mins) sided games adjustments with high
(85 mins) (90 mins) intensity (95
mins)

Sunday Rest or Ac=ve Rest or Ac=ve Rest or Ac=ve Rest or Ac=ve

Recovery: Recovery: Recovery: Recovery:
• Light • Light • Light • Light
stretching or stretching or stretching or stretching or
yoga (30 yoga (35 mins) yoga (40 yoga (45
mins) mins) mins)
 Peak Phase

Week 1 Week 2 Week 3 Week 4

Monday Tac=cal Review and Tac=cal Review and Tac=cal Review and Tac=cal Review and
Light Training: Light Training: Light Training: Light Training:
• Review of • Review of • Review of • Review of game
game tacWcs game tacWcs game tacWcs tacWcs (60
(45 mins) (50 mins) (55 mins) mins)
Core Stability Core Stability Core Stability Core Stability
Exercises: Exercises: Exercises: Exercises:
• Stability Ball • Stability Ball • Hanging Leg • Stability Ball
Pass (3 sets, Pass (3 sets, Raises (3 Roll-Outs (3
15 reps) 20 reps) sets, 20 sets, 20 reps)
• Bird Dogs (3 • Side Plank reps) • Side Plank with
sets, 15 reps with Leg LiN • Plank with Leg LiN (3 sets,
per side) (3 sets, 30 Arm LiN (3 45 seconds
seconds sets, 45 each side)
each side) seconds
each side)

Tuesday HIIT Session: HIIT Session: HIIT Session: HIIT Session:

• 30 seconds • 45 seconds • 1 min sprint, • 1 min 30 sec
sprint, 30 sprint, 15 30 seconds sprint, 30
seconds rest seconds rest rest (repeat seconds rest
(repeat for (repeat for for 40 mins) (repeat for 45
30 mins) 35 mins) mins)

Wednesday Technical Drills Technical Drills Technical Drills with Technical Drills with
with Match with Match Match Scenarios: Match Scenarios:
Scenarios: Scenarios: • Game • Full-field game
• CombinaWon • Advanced scenarios scenarios (75
plays and tacWcal drills and mins)
tacWcal (65 mins) posiWonal
situaWons play (70
(60 mins) mins)

Thursday Match Simula=on: Match Simula=on: Compe==ve Match Compe==ve Match or

• Full game • Full game or Match Match Simula=on:
(90 mins) (95 mins) Simula=on: • Full game (105
• Full game mins)
(100 mins)

Friday Recovery Session: Recovery Session: Recovery Session: Recovery Session:

• Light jog, • Light jog, • Light jog, • Light jog,
stretching, stretching, stretching, stretching, or
or or or swimming swimming (60
swimming swimming (55 mins) mins)
(45 mins) (50 mins)
Saturday Team Tac=cs and Team Tac=cs and Team Tac=cs and Team Tac=cs and
Strategy Review: Strategy Review: Strategy Review: Strategy Review:
• Final • Final • Final • Final
preparaWons preparaWons preparaWons preparaWons
and review and review and review and review (75
(60 mins) (65 mins) (70 mins) mins)

Sunday Rest or Ac=ve Rest or Ac=ve Rest or Ac=ve Rest or Ac=ve

Recovery: Recovery: Recovery: Recovery:
• Light • Light • Light • Light stretching
stretching or stretching or stretching or or yoga (45
yoga (30 yoga (35 yoga (40 mins)
mins) mins) mins)
 Recovery Phase

Week 1 Week 2 Week 3 Week 4

Monday Recovery Session: Recovery Session: Recovery Session: Recovery Session:
• Light jog or • Light swim or • Light walk • Light swim
swimming (25 bike ride (30 or bike ride or bike ride
mins) mins) (35 mins) (40 mins)
Core Stability Core Stability Core Stability Core Stability
Exercises: Exercises: Exercises: Exercises:
• Stability Ball • Stability Ball • Stability • Stability Ball
Pass (3 sets, 15 Roll-Outs (3 Ball Pass (3 Roll-Outs (3
reps) sets, 15 reps) sets, 20 sets, 20 reps)
• Bird Dogs (3 • Plank with reps) • Plank with
sets, 15 reps Arm LiN (3 • Side Plank Arm LiN (3
per side) sets, 30 with Leg LiN sets, 45
seconds each (3 sets, 30 seconds each
side) seconds side)
each side)

Tuesday Technical Skills Technical Skills Technical Skills Technical Skills

Maintenance: Maintenance: Maintenance: Maintenance:
• Light dribbling • Light • Light • Light
and passing dribbling and dribbling dribbling and
drills (40 mins) passing drills and passing passing drills
(45 mins) drills (50 (50 mins)
mins)

Wednesday Strength Strength Strength Strength

Maintenance: Maintenance: Maintenance: Maintenance:
• Bodyweight • Bodyweight • Bodyweight • Bodyweight
exercises (e.g., exercises exercises exercises
squats, push- (e.g., lunges, (e.g., (e.g., lunges,
ups) (30 mins) planks) (35 squats, planks) (45
• Flexibility mins) push-ups) mins)
exercises (e.g., • Flexibility (40 mins) • Flexibility
stretching) (15 exercises • Flexibility exercises
mins) (e.g., exercises (e.g.,
stretching) (e.g., stretching)
(20 mins) stretching) (30 mins)
(25 mins)
Thursday Light Technical Light Technical Light Technical Light Technical
Prac=ce: Prac=ce: Prac=ce: Prac=ce:
• Passing and • Ball control • Passing • Ball control
ball control (45 and light drills and and light
mins) shooWng light tacWcal shooWng
drills (45 pracWce (50 drills (50
mins) mins) mins)

Friday Recovery Session: Recovery Session: Recovery Session: Recovery Session:

• Light jog or • Light swim or • Light walk • Light swim
swimming (30 bike ride (35 or bike ride or bike ride
mins) mins) (40 mins) (45 mins)
Flexibility Exercises: Flexibility Exercises: Flexibility Flexibility Exercises:
• Hamstring • IT Band Exercises: • IT Band
Stretch (3 sets, Stretch (3 • Hamstring Stretch (3
30 seconds sets, 30 Stretch (3 sets, 35
each leg) seconds each sets, 35 seconds each
• Lower Back side) seconds side)
Stretch (3 sets, • Groin Stretch each leg) • Groin Stretch
30 seconds) (3 sets, 30 • Lower Back (3 sets, 35
seconds each Stretch (3 seconds each
leg) sets, 35 leg
seconds)

Saturday Team Strategy and Team Strategy and Team Strategy and Team Strategy and
Light Play: Light Play: Light Play: Light Play:
• Light tacWcal • TacWcal • TacWcal • TacWcal
drills and team review and review and review and
meeWng (60 small-sided light game small-sided
mins) games (65 (70 mins) games (75
mins) mins)

Sunday Rest or Ac=ve Rest or Ac=ve Rest or Ac=ve Rest or Ac=ve

Recovery: Recovery: Recovery: Recovery:
• Light stretching • Light • Light • Light
or yoga (30 stretching or stretching stretching or
mins) yoga (35 or yoga (40 yoga (45
mins) mins) mins)