Build a fitter, faster team in just 4 weeks

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1 pre-season fitness Build a fitter, faster team in just 4 weeks SOCCER COACH WEEKLY David clarke s ultimate Pre-season plan SOCCER COACH WEEKLY 2

Dear Coach, Your primary goal in pre-season is to get your team in shape for the regular season.

Hopefully by using this pre-season plan you will always be one step ahead of your fiercest rivals.

You have to concentrate on what needs the most work. In pre-season that work involves fitness, ball skills and being mentally prepared for the season ahead.

Friendlies will help and they re a great chance to try out new players in a match but you need to prepare first.

2 Dear Coach, Your primary goal in pre-season is to get your team in shape for the regular season. To make it easy for you I m sharing with you my four-week plan to get all the individuals in your team 100% ready for the season. Hopefully by using this pre-season plan you will always be one step ahead of your fiercest rivals. What you should do in pre-season is practice; to make improvements, to fix weak spots, to boost fitness. It s a time for you to work on your team s worst features. You have to concentrate on what needs the most work. In pre-season that work involves fitness, ball skills and being mentally prepared for the season ahead. The foundation you lay now will set the tone for the rest of the season. And it s no use just playing friendlies! No matter how many you win; you get zero bonus points for doing so. Friendlies will help and they re a great chance to try out new players in a match but you need to prepare first. Remember, the only thing that counts is being ready to play and win games during the regular season and the only way to do that is to use your pre-season wisely. Contents Week 1 - Kick off Week 2 - The hard work begins Week 3 - In full swing Week 4 - The final piece of the puzzle David Clarke, Head Coach, Soccer Coach Weekly Green Star Media Ltd Meadow View, Tannery Lane Guildford, Surrey, GU5 0AB, UK Tel: +44 (0) Fax: +44 (0) david.clarke@coach-soccer.com Publisher: Kevin Barrow Editor: David Clarke Illustrator: Michael Ronald Customer Services: Duncan Heard Operations Director: Toby Curthoys Managing Director: Andrew Griffiths Cover photos: istockphoto LEGAL NOTICES Disclaimer Whilst the editor and publisher have made every effort to ensure the accuracy and above all safety of the information and advice contained in this publication, and have gathered the information from sources believed to be reliable, Green Star Media Ltd makes no warranty or guarantee as to the completeness, accuracy or timeliness of the information, and is not responsible for any errors or omissions. In no event will Green Star Media Ltd, its affiliates or other suppliers be liable for direct, special, incidental, or consequential damages (including, without limitation, damages for personal injury or related claims) arising directly or indirectly from the use of (or failure to use) the information in this publication, even if Green Star Media Ltd has been advised of the possibility that such damages may arise. Copyright notice This publication is protected by national and international copyright laws. No part of it may be reproduced, copied or transmitted in any form or by any means electronic, mechanical (including photocopying), recording or by any information storage or retrieval system, without prior written permission from Green Star Media Ltd. Green Star Media Ltd will take legal action against any individuals or organisations found to be infringing its rights, and will make that action public. Purchasers of this publication may circulate electronic or hard copies only to members of their own club or school, provided this is done without commercial gain. However, no part or whole of this publication may be circulated elsewhere or displayed on any website or distributed commercially except under licence from the copyright owners. Green Star Media Ltd will pay a 250 reward for information leading to the successful legal prosecution against individuals or organisations copying or republishing this information in any format, including websites and bulletin boards. Your confidentiality is guaranteed Green Star Media Ltd. All rights reserved. Green Star Media Ltd is registered under the Data Protection Act No: Z SOCCER COACH WEEKLY 2

Week 1 - Kick-off Here s the first in our series of preseason training sessions that will ensure your players are in the best possible shape mentally and physically for the rest of the season.

Kicking off once again The consensus with every passing year is that the off-season gets shorter and shorter, although be grateful you ve had at least some time away from football!

For that reason, dragging them back into shape for the new season shouldn t be a problem, although it always pays to construct a focused and organised pre-season training plan.

Focusing players on what they can achieve as a team as well as individuals means they ll really buy into the importance of pre-season.

3 Week 1 - Kick-off Here s the first in our series of preseason training sessions that will ensure your players are in the best possible shape mentally and physically for the rest of the season. Our plan helps you and your team shake off the cobwebs of the summer, as we assemble a targeted, focused and upto-date schedule that s as easy to coach as it is great fun to participate in. Kicking off once again The consensus with every passing year is that the off-season gets shorter and shorter, although be grateful you ve had at least some time away from football! The chances are your players have been playing more than normal, given the number of kick-arounds in the summer holidays. For that reason, dragging them back into shape for the new season shouldn t be a problem, although it always pays to construct a focused and organised pre-season training plan. A good pre-season plan should refresh, energise and build on the progress made from the previous season, as well as look ahead to new aims and ambitions. Focusing players on what they can achieve as a team as well as individuals means they ll really buy into the importance of pre-season. Approach The good thing about pre-season is that any footballer has to go through the same thing. Let players know that they re embarking on the exact same preparations as their heroes and they ll give you that extra 10%. For young players it s as much about cutting out laziness and bad habits, because the goal is to kick off the season with your squad at its sharpest. Session timeplan 0mins: Welcome back chat 5mins: Light jogging 10mins: Static stretches 15mins: Light jogging 20mins: Dynamic stretches 25mins: Passing squares or triangles 40mins: Touch and technique 55mins: Small-sided game 75mins: Warm down and closing chat Activities As with any training session, start your first pre-season practice with a good warm-up the longer, the better. Running and stretching A plan that rotates jogging with static and dynamic stretching is smart, with five minutes for each move. Static stretching is about holding a shape or position, while dynamic stretching uses muscles to actively move into positions. And jogging breaks in between stretches means muscles are being looked after. Ball skills By this point players will be keen to get going with a ball at their feet, although the early pre-season plans should be equally focused on mobility and fitness. Dribbling squares (or triangles) are a preseason favourite. They re straightforward and require little instruction, but players get the ball to feet, rehearsing the link-up play that will be built on in the sessions that follow. Construct this drill in a square measuring 20x20 yards, with a cone in each corner. One player starts with the ball, dribbling it along the line in a clockwise direction to the player in the next corner. Player 2 takes the ball on, and so on. The dribbling square 20 yards square Run with the ball pre-season TRAINING ESSENTIALS No.1: Application Your players have had a break from the rigours of training. But now they re back in the swing of things, it s important they take things seriously. The first training session back should set a precedent for the rest of the season, so get their focus now and it should remain. No.2: Hydration It s the middle of summer and undoubtedly hot, remember to have plenty of water on standby for your players. Drinks breaks should be taken regularly throughout the session because fluids not only help performance, but concentration as well. There should be no pressure on players to move quickly this needs to be done at their own pace. Touch and technique Now separate the players into twos or threes, and work on short-distance tasks, such as one-touch serve and returns. Mix the tasks up so that each player rehearses using the inside and outside of his foot, as well as his head, chest and knees. And always switch partners so players don t just practise with their mates. Small-sided game Always finish any session with a competitive small-sided game because players love to put what they ve rehearsed into practice. But use a small playing area - it s conceivable players will be tired at this point, and restricting the size of the area means everyone s involved. Warm down and closing chat Ensure players warm down properly. Take this opportunity to assess what they ve done in the session, get feedback, and outline what you ll be covering next week. What to look out for On a first session back you shouldn t be expecting too much from your players, but you ll instantly be able to assess who has kept themselves in shape and who s been enjoying their break a little too much! It s an interesting and exciting time for a coach because in some players you ll see a marked improvement in skill. Others will appear to have shot up in height or grown in stature, and all of your squad should approach the new campaign having drawn a line under any frustrations from the previous year. SOCCER COACH WEEKLY 3

Week 2 - The hard work begins The first training session back after the summer break gives everyone the chance to link up, brush off the cobwebs and get back to soccer.

So having eased yourself and your players back into the swing of things, now is really the time to extend thinking, develop ideas and deliver a programme that will see your team flourish.

If you re not mentally prepared for the campaign that lies ahead, you can t expect your players to be either.

Attacking practice 55mins: Defending practice 65mins: Small-sided game 85mins: Warm down and closing chat Refresh In the first session back, the emphasis was on building up stamina and getting a feel

4 Week 2 - The hard work begins The first training session back after the summer break gives everyone the chance to link up, brush off the cobwebs and get back to soccer. But the second training session is, in theory, where the hard work really begins. So having eased yourself and your players back into the swing of things, now is really the time to extend thinking, develop ideas and deliver a programme that will see your team flourish. And it s important to remember that pre-season is as much about you, the coach, as it is your players. If you re not mentally prepared for the campaign that lies ahead, you can t expect your players to be either. Developing skills 0mins: Refresh from last session 3mins: Light jogging 6mins: Static stretches 9mins: Light jogging 12mins: Dynamic stretches 15mins: Possession play 35mins: Sprint drills 45mins: Attacking practice 55mins: Defending practice 65mins: Small-sided game 85mins: Warm down and closing chat Refresh In the first session back, the emphasis was on building up stamina and getting a feel of the ball. It s important to continue this premise by warming up well, with jogging and stretching moves interspersed. Emphasis Weaknesses Strengths Time Pre-season development lines you should be aiming to remove mistakes initially before building on each player s abilities as time progresses. Possession play Possession football is a massive physiological conditioning tool, and is great for brushing up on technique. Use one ball and construct a game situation where one side has a strong overload for instance a 7v4 in a 15x15-yard area. Play for two minutes, seeing if the team with fewer players can dispossess their opponents. Enlarging the playing area will alter the relative difficulty level for the chasers, while for the passing team the principles of pass and move rehearsed in the first session should be practised here. This game is great for conditioning without players actually realising how hard they are working. Keep changing the team numbers be extravagant and go for an 8v3, or even a 9v2. And remind players to use all parts of their bodies as well as both sides of each foot in order to control the ball. They should use the side of the foot for accuracy and the instep for power, bending the ball with the insides and outsides. Quick practices Now move on to individual attacking and defending practices. For attackers, create a line of forwards on the edge of the box, each with a ball in their hand and facing the goal, which is protected by a keeper. They must approach, drop the ball and half volley, ensuring that their head is over it so the shot doesn t fly over the crossbar. For defenders, use the same area but place a defender between the strikers and the keeper. Use 1v1 approaches, asking the defender to work with his keeper to repel each attack. Mental development Towards the end of the second session you want to develop things, moving from specific phases of play (players following individual and team actions) to open phases. This is where tactical thinking is extended. So after players have perfected passing, possession or dribbling skills, recommend they take a shot or lay a precise through-pass to a team mate. Small-sided game And remember to always finish the session with a small-sided game, asking players to showcase the techniques they ve learned in the drills. pre-season TRAINING ESSENTIALS No.3: Holding your nerve Sports science experts agree that jump-starting the central nervous system quickly in training is essential. Doing this means getting players primed and ready for intense soccer training. You can achieve this by setting up ladder drills and mini-hurdles to promote mental agility which can be transferred into physical agility as the season progresses. Fitness first By session two, fitness levels should be on the rise again, so don t be afraid to add in a few sprinting and speed drills. Make them competitive by using races and relays with distances of between yards. Remember to monitor fatigue, allowing sufficient recovery time, but use this rest period to your advantage by firing across extra motivational messages. SOCCER COACH WEEKLY 4

are going to produce in the remainder of the season.

5 Week 3 - In full swing Pre-season training is in full swing. You ve recapped the basics of passing, possession and fitness, and there has been plenty of small-sided game-play thrown into the mix as well, but now you want to delve down into what your players are going to produce in the remainder of the season. Assessing your players 0mins: Refresh from last session 3mins: Light jogging 6mins: Static stretches 9mins: Light jogging 12mins: Dynamic stretches 15mins: Passing and pass and move drills 30mins: Heading/chesting challenge 40mins: Crossing and finishing practice 60mins: Race to the line 70mins: Small-sided game 90mins: Warm down and closing chat Refresh The third training session should really see you visualising how players will fulfil their roles, and for that to happen you ll need a clear indication of what is expected in each position. Use the table below to formulate the roles of your kids, whilst assessing in which area players might need to improve: Getting started As with the previous sessions, a good warmup is essential. Then go through some passing drills followed by a pass and move game, as outlined in the first two parts of this plan. These are the fundamental basics and should be incorporated into any training session. But from this point onwards we can be a little bit more ambitious. For older players, practise some heading games a simple throw and head between two players will do for starters. For younger players, tell them to use their chest to control before bringing the ball down. Crossing and finishing For the first team drill, try a crossing and finishing challenge. Not only is the ability to get balls in from the wing a very important part of the game, but this doubles as a great conditioning tool too. And what s more, any practice that ends with an effort on goal will reinforce in your team the idea that training has a positive end product. Start with four players in the final third a midfielder, a winger and two forwards plus a keeper in the goal. The midfielder plays out to the winger who, in one or two touches, crosses for the forwards. Starting on the edge of the area, they now run in looking to finish in the goal. PRE-season TRAINING ESSENTIALS No.4: You are what you eat - Kids are not be renowned for having the best diets they do not know how critical a good diet is to an athlete, and a fair proportion don t care. After all, this is football with their mates, so there s no point making them conduct a health regime befitting of an Olympian. But eating a proper diet during the season can be the difference between a starting position and sitting on the bench; or taking home a championship trophy and finishing second. It can also be the deciding factor in close games. A poor diet can undo all the hard work that is done in training by preventing the body from recovering, adapting, and improving. You should inform your players what is good to eat and what to avoid, offering guidelines for what and when to eat before games and training. Finally, identify the foods that, ideally, should be avoided, such as sweets, high fat and deep fried food and high sugar drinks. If players parents follow these guidelines for proper nutrition throughout the season, the rewards can be great! Position Goalkeeper Full-backs Central defenders Midfielders Wingers Strikers Physical qualities Size, Agility Reactions Jumping skills Suppleness Speed endurance Explosive speed Height Power Jumping skills Speed, Mobility Endurance Strength (in the duel) Mobility Endurance Speed Power Speed Liveliness Agility Technical qualities Safe hands Good technique on the line and in the air Good skills with the feet Defensive technique Tackling and sliding Receiving Good-quality passing Running with the ball Intercepting Ball control Heading Long/short passing Defensive technique Passing Receiving Dribbling Running with the ball Dribbling Crossing Shooting Finishing Control Heading Dribbling, Feinting Tactical qualities Choice of positioning and movement Anticipation Good distribution Positioning and repositioning Timing Versatility in attack Anticipation Positioning, Marking Covering and support play Positioning and repositioning Anticipation Pressing Moving to defend Moving to attack Pressing Winning duels Constant movement Changing of positions Runs into space Timing Mental qualities Personality Confidence Calmness Concentration Aggressiveness Willpower Confidence Leadership Temperament Direction, Calmness Courage Fighting qualities Cooperation Willpower Courage, Willpower Generosity of spirit Concentration Risk-taking Confidence Opportunism Trickery Perseverance As players get used to the process, progress it by adding in overlaps on the wing, or by introducing a defender and always ensure you rotate positions so every player samples each role. Race to the line By the third session, you ll also find that players fitness is building nicely. For a great pursuit that tests pace and finishing skill, give a player the ball 40 yards from goal, and tell him he has 10 seconds in which to find the net. This is extremely motivating, generates good banter and concentrates on skill. Finish the session with a small-sided game, putting into practice everything the players have learnt, then a warm down. SOCCER COACH WEEKLY 5

Week 4 - The final piece of the puzzle The start of the season is almost upon us, and over the last three weeks you ll have seen your players getting into the sort of physical and mental shape that

You re looking for the final pieces of the puzzle to fit into place with your players, as they put into practice everything they ve learnt so far.

6 Week 4 - The final piece of the puzzle The start of the season is almost upon us, and over the last three weeks you ll have seen your players getting into the sort of physical and mental shape that is going to guide them through a long season ahead. The last pre-season training session is all about stepping up and brushing up. You re looking for the final pieces of the puzzle to fit into place with your players, as they put into practice everything they ve learnt so far. Stepping up and brushing up 0mins: Light jogging 3mins: Static stretches 6mins: Light jogging 9mins: Dynamic stretches 12mins: Running with the ball 20mins: Refresh drills from previous sessions 40mins: Formation shape 55mins: Small-sided game 75mins: Warm down 85mins: Feedback As always, a decent warm-up is essential. Repeat the ideas from the previous sessions though this time incorporate jumping and bounding so as to really stretch your players, making the most of their everstrengthening aerobic base. Running with the ball It s good to get players running with the ball quickly too. Sometimes dribbling drills can be complex and convoluted, but even a simple run and lay off practice will get players rehearsing close control and positive movement. In the example given, we ve just placed two cones 20 yards apart with a player on each cone and a running player in between. Each time the running player gets to a cone, he passes to a team mate who then sprints to the opposite cone with the ball, and so on. Remember to shorten or lengthen the distance between the cones to decrease or increase the intensity. Refresh drills from previous sessions It s always a good idea to reference again practices from the previous sessions in which you feel your players could still improve. So whether their heading needs work, their crossing and finishing could be improved upon, or the intense 1v1s could be better played out, always go back over old drills. Players will approach them fresh and optimistic of performing better than they did last time. Formation shape The final training session also offers a great opportunity to rehearse shape work and other tactical ideas prior to the opening match of the season. You should have a clear idea of TRAINING INTENSITY GUIDE Keep an eye on this table throughout the course of the season to check and monitor the type and intensity of your training. The recommendations below should ensure your players are being coached the correct quantity and intensity of tactical information at the right time. Season Pre-season Competitive Season Off-season Technical Training Low/ Tactical Training Low Physical Training: Strength/Power Low Low Physical Training: LSA *Lateral Speed and Agility (LSA) involves increasing foot speed and the efficiency and speed of changes of direction. * Straight-Ahead-Speed and Acceleration (SAS) involves improving acceleration mechanics so that the body is efficiently using movement and positioning to increase speed m run with the ball 3 1 Physical Training: SAS pre-season TRAINING ESSENTIALS No.5: Injury worries? Many coaches worry that players returning from a break are susceptible to injuries during pre-season, meaning they miss the start of the campaign. But research carried out by European sports psychologists Brito, Rebelo, Soares, Seabra, Krustrup and Malina found that fears were largely unfounded. A total of 912 youths aged 12 to 19 years were assessed during the preseason of 2009/10 season, with clubs medical staff recording all injuries. From this, estimated injury rates per 1,000 hours of action were calculated. On average, there were just 1.8 injuries per 1,000 hours of pre-season training and 6.7 injuries per 1,000 hours in pre-season matches. Injuries were sustained by 7.2% of players during pre-season, and 79% of those injuries involved the lower limbs, of which 23% were located to the thigh. Muscle strains and contusions were the most common injuries caused by tackles. The researchers found that there was no age-related trend in the incidence of pre-season injuries, and that during this training period, coaches should expect their players to sustain a majority of muscle strains, especially in the thigh region. how you want your team to play, so run through some basic ideas with players, and do the drills unopposed at first so as not to complicate the procedure. Either gradually bring in opposition players, or go straight into the small-sided game to see players putting the ideas into immediate practice. Feedback After the small-sided game, you should get your players to warm down, then sit them around in a circle and ask for their feedback on pre-season. The players should be feeling a lot fitter, with a collection of tactical and technical ideas that s small enough for them to learn well whilst not being overbearing or difficult to remember. SOCCER COACH WEEKLY 6

No. 1 Goal Keeper Qualities

No. 1 Goal Keeper Qualities No. 1 Goal Keeper Physical Technical Psychosocial Size Safe Hands Positioning Personality Agility Good Technique Movement Calmness Reaction On line Anticipation Certain Eccentricity Explosive Speed In