Loughborough Dynamo Football Club Under 18's Pre-Season 2015-2016 Pre-season Fitness Plans Endurance www.ldjfc.co.uk
LDJFC COACHING PLANNER Endurance SESSION BLOCK WEEK MANAGER/ COACH: AGE GROUP: No. OF PLAYERS: LDJFC COACHING PLANNER Week 1 Fartlek Run Box to Box n Mark out the cones on a full standard football pitch. From penalty area to penalty area, cones mark the turning points in the circuit. Run 1 = Perform 3 mins running at 70 % Jog for 45 secs. Run 2 = Perform 3 mins running at 70 % Jog for 30 secs. Run 3 = Perform 3 mins running at 70 % Jog for 45 secs. Rest for 4 mins Repeat Runs 1-3 again
LDJFC COACHING PLANNER Week 1 3 Mile run 3 Mile run under 25 minutes 3 min rest 3 x 100 metre runs (50%) (Walk back to the start) Week 1 Fartlek run 30 minute consecutive run 3x2 minutes (50% Max) 3x 30 seconds stride out 3x 15 seconds acceleration 3 fast footwork exercises (2 sets of 20 seconds work)
Week 2 Activity 1 Mark out the cones on a full standard football pitch. From penalty area to penalty area, cones mark the turning points in the circuit. Box to Box Run 1 = Perform 3 mins running at 80 % Jog for 45 secs. Run 2 = Perform 3 mins running at 80 % Jog for 30 secs. Run 3 = Perform 3 mins running at 80 % Jog for 45 secs. Rest for 3 mins Repeat Runs 1-3 again Week 2 Activity 2 1.Line up on the edge of the penalty area and on the signal run to the halfway line. 2.Immediately turn and run back to the edge of the penalty. This should take 15 seconds. 3.Rest for 15 seconds before repeating the run. Perform a total of 10 runs for one set, making the total duration of the set 5 minutes. Overall (4 sets)
Week 2 Activity 3 Players start by running with the ball, then turning around cone and dribbling in and out of cones. 15 mins Week 3 Activity 1 Jog in first section, Jump Hurdles in second section, sprint in third section, speed ladder in fourth section. Variation: Hurdles-two legged jumps, single legged jumps, sideways, forward back forward. Sprint- back peddle or shuffle from center mark starting mark, then sprint to end. Speed Ladders: knee highs, 1-2's, forward shuffle, reverse shuffle 15 minutes
Week 3 Activity 2 Four Corners 4 reps x 3 sets 40 seconds rest in between reps. Sprint 5 metres forward and then back to the middle cone. Repeat to all four corners then rest. Week 3 Activity 3 Bow Sprints 4 reps x 3 sets Sprint 5 metres forward, sprint backwards and repeat. (Follow diagram)
Week 4 Activity 1 Four Corners 6 reps x 3 sets 40 seconds rest in between reps. Sprint 5 metres forward and then back to the middle cone. Repeat to all four corners then rest. Week 4 Activity 2 HILL SPRINTS (You determine the incline) 6 reps x 3 sets 1 Minute rest in between reps. 15 Metres Sprint 15 metres uphill then walk back to the start
Week 4 Activity 3 Bow Sprints 6 reps x 3 sets Sprint 5 metres forward, sprint backwards and repeat. (Follow diagram) Week 5 Activity 1 Mirror Reaction 8 reps x 3 sets Each rep lasts 30 seconds P P 1 players leads, 1 player mirrors the movement (Follow diagram)
Week 5 Activity 2 Ajax Sprint 8 reps x 3 sets 55 metre 10 10 Metre (Follow diagram) Week 5 Activity 3 8 reps x 3 sets Quick feet around each cone, then accelerate to the red cone. (Follow diagram)
Week 6 Activity 1 Mirror Reaction 10 reps x 3 sets Each rep lasts 30 seconds P P 20 seconds rest in between reps. 1 players leads, 1 player mirrors the movement (Follow diagram) Week 6 Activity 2 Ajax Sprint 10 reps x 3 sets 5 metre 10 Metre (Follow diagram)
Week 6 Activity 3 10 reps x 3 sets Quick feet around each cone, then accelerate to the red cone. (Follow diagram)