6 - WEEKS PRESEASON TRAINING PROGRAM WITH FRIENDLY MATCHES
General Information
This program is designed to gradually build up the team's physical fitness, technical skills, and tactical
awareness over six weeks. The four friendly matches are strategically placed to allow the team to test
their progress and make necessary adjustments. Each training session will start with a 10 - 15 - minute
warm - up, including light jogging, dynamic stretching, and mobility exercises, and end with a 10 - 15 -
minute cool - down with static stretching.
Week 1: Foundation Building
- Monday:
- Technical Training: 60 minutes of ball - control drills, such as dribbling through cones, passing
accuracy drills, and first - touch practice.
- Strength Training: 30 minutes of lower - body strength work, including squats, lunges, and step -
ups. 20 minutes of core strengthening exercises like planks and sit - ups.
- Wednesday:
- *Cardiovascular Training: 60 minutes of interval training, alternating between short sprints and
moderate - paced jogging.
- Tactical Training: 30 minutes of basic positional play and team shape discussions.
- Friday:
- Skill - Specific Training: 60 minutes of shooting drills from different positions on the field.
- Flexibility Training: 30 minutes of full - body static stretching to improve range of motion.
Week 2: Skill Progression
- Monday:
- Technical Training: 60 minutes of combination play drills, focusing on two - on - one and three -
on - two situations.
- Strength Training: 30 minutes of upper - body strength exercises, such as push - ups, dumbbell
rows, and shoulder presses. 20 minutes of balance and stability training.
- Wednesday:
- Cardiovascular Training: 60 minutes of continuous running at a moderate - high intensity.
- Tactical Training: 30 minutes of defending tactics, including marking, intercepting, and pressing.
- Friday:
- Friendly Match 1: This match will allow the team to apply the skills and tactics they have learned
so far. After the match, have a 30 - minute debriefing session to discuss what went well and areas for
improvement.
Week 3: Intensification
- Monday:
- Technical Training: 60 minutes of advanced ball - manipulation drills, like feints and turns under
pressure.
- Strength Training: 30 minutes of plyometric exercises, such as box jumps and depth jumps, to
improve explosive power. 20 minutes of core rotational exercises.
- Wednesday:
- Cardiovascular Training: 60 minutes of high - intensity interval training (HIIT) with short rest
periods.
- Tactical Training: 30 minutes of attacking formations and set - piece strategies.
- *Friday*:
- Skill - Specific Training: 60 minutes of goalkeeping drills for the goalkeepers and advanced
defensive - offensive transition drills for the outfield players.
Week 4: Mid - Preseason Evaluation
- Monday:
- Technical Training: 60 minutes of game - situation simulations, focusing on quick decision -
making with the ball.
- Strength Training: 30 minutes of resistance band training to target specific muscle groups and
improve muscle endurance. 20 minutes of flexibility work with emphasis on the hips and shoulders.
- Wednesday:
- Cardiovascular Training: 60 minutes of long - distance running at a steady pace to build
endurance.
- Tactical Training: 30 minutes of analyzing opponents' playing styles and developing counter -
tactics.
- Friday:
- Friendly Match 2: This match will be a more comprehensive test of the team's progress in the past
few weeks. After the match, a detailed analysis of the performance, focusing on both individual and
team aspects will be given.
Week 5: Refinement
- Monday:
- Technical Training: 60 minutes of small - sided games (e.g., 4 vs. 4) to improve teamwork and
individual skills in a competitive environment.
- Strength Training: 30 minutes of circuit training, combining strength, power, and endurance
exercises. 20 minutes of core stability work on unstable surfaces.
- Wednesday:
- Cardiovascular Training: 60 minutes of interval training with increased sprint distances and
shorter rest periods.
- Tactical Training: 30 minutes of fine - tuning set - piece plays and last - minute game
management strategies.
- Friday:
- Skill - Specific Training: 60 minutes of specialized training based on the team's weaknesses
identified in the previous friendly matches. This could include improving crossing accuracy or defensive
positioning.
Week 6: Final Preparation
- Monday:
- Technical Training: 60 minutes of full - team practice sessions, focusing on smooth ball movement
and coordinated attacks.
- Strength Training: 30 minutes of light strength maintenance exercises to avoid over - fatigue. 20
minutes of relaxation and recovery stretching.
- Wednesday:
- Friendly Match 3: This match will be used to fine - tune the team's performance and make any
last - minute adjustments.
- Friday:
- Tactical Training: 60 minutes of reviewing the tactics for the upcoming official league games. This
includes studying the opponents' strengths and weaknesses and finalizing the team's game plan.
- Saturday:
- Friendly Match 4: The final friendly match before the official league start. It should be treated
as a dress rehearsal for the real games. After the match, we will provide positive feedback and
motivation to the team for the upcoming season.
This program can be adjusted based on the specific needs and capabilities of the team, as well as the
nature of the training. It's also important to ensure that you the players have adequate rest and
recovery time between training sessions and matches.
PREPARED BY:
COACH WEBBY
CHALUE ANGELS FOOTBALL CLUB
DATE: TUESDAY MAY 20, 2025
