PRESEASON PREPARATION
This initial phase of conditioning takes place in the early stages of pre-season and is designed to build up your base fitness, it is important that effort is steady and
continuous. Do not start too hard and find yourself too tired to continue. You need to pace yourself so that you get
the most out of each session.
Most sessions are designed to take place on a soccer field or other type of sports field.
It is better to take the first two or three sessions at an easier pace and then build up the intensity as your body and mind gets used to this type of training.
Allow one day of rest in between each session.
11 and 12s should aim at between 2 and 3 sessions a week.
13s and up should aim for 3 to 4 sessions a week.
If you are doing other activities or sports during pre-season, then you will not need as many sessions per week.
Examples
Each session begins with the warm up and ends with the warm down.
After the main part of the session, before the warm down, you need to take your heart rate and recovery rate.
Warm Up
5 mins easy jog
5 mins stretching
2 mins jog
Warm Down
2 mins easy jog
5 mins stretching
All sessions should take place on grass with shoes rather than spikes.
Where laps is referred to, this means laps of a soccer field or similar sized area of grass
Jog means slow, easy jog, not walk! If you have to walk at any time, then you are working to hard in the effort phase.
Remember to log your heart rate at the end of the main session and your recovery rates.
Session 1
Warm up
20 mins (15mins for 11/12s) steady run
Heart Rate Check
Warm down
Session 2
Warm Up
5 mins fast jog
8 laps, work hard on lengths, jog recovery on widths.
Heart rate check
Warm down
Session 3
Warm Up
5 mins fast jog
2 laps work hard on lengths, jog widths
2 laps work hard on 1 length and width, jog diagonal back to start
2 laps work hard on 1 length, width and length (3 sides), jog width
Heart rate check
Warm down
Session 4
Warm Up
5 mins fast jog
10 lengths work hard ½ length, jog ½ length
Heart rate check
Warm down
Session 5
Warm Up
5 mins fast jog
6 laps work hard on 1 length, width and length (3 sides), jog width
Heart rate check
Warm down
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