Welcome to the ultimate pre-season football training guide brought to you by SecretCoach.co.uk. As the new season approaches, it's crucial to lay the foundation for success through rigorous and focused training. In this comprehensive blog, we'll delve into the importance of pre-season training, provide a full meal plan, and offer a 4-week training program with detailed drills targeting speed, endurance, mobility, strength, and conditioning.
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Are you ready to make a triumphant return to the football field? We know you want to avoid feeling like you need an oxygen tank after just 10 minutes of play. That's why our team of experienced UEFA qualified coaches at SecretCoach.co.uk has designed a pre-season training plan specifically tailored to help you reach peak physical and mental shape before the new season kicks off.
But hold on, this won't be a walk in the park. We're here to challenge you and ensure you not only regain your physical fitness but also retain your technical prowess. So, if you're up for the challenge, let's train like a pro and transform your game!
Week 1: Pre-Season Football Training Program Building the Foundation
Gone are the days of exhausting yourself until you pass out. In the first week, we'll gently ease you back into training, gradually increasing the intensity. Our focus will be on steady cardio to create an aerobic base, as it won't stress your body like early interval sprints, which could lead to muscle tweaks.
Session 1:
45-Minute Run (70-75% of Max Heart Rate)
Session 2:
Bike/Swim/Rower for 45 Minutes (70-75% Max Heart Rate)
(Ideally, aim for three sessions during the first week).
Week 2: Embrace the Lactate Challenge, Lactate is the new HIIT.
This week, we'll introduce you to the 3-2-1 pattern, a drill designed to enhance your ability to buffer high levels of lactic acid in your muscles and sustain a high workload, even as the game approaches full time. This will give you the edge over opponents and turn you into a hero as you score that last-minute winner.
Session 1:
3-2-1 Pattern Interval Sprints Around a football pitch or park, run as fast as you can sustain for 3 minutes, then rest for 1 minute. Run for 2 minutes, followed by a 2-minute rest. Finally, run for 1 minute and rest for 3 minutes. Repeat this cycle three times.
Session 2:
VO2 Max Runs Find a football pitch and start at the goal line. Aim to
run the length of the pitch 4 to 5 times in 2 minutes, followed by a 2-minute rest. Repeat this cycle six times. No access to a pitch? No problem! Find a clear space of 100 to 110 meters and follow the same guide.
Tip:
Boost your VO2 max by incorporating intervals into your run. For example, alternate between running fast for one minute, jogging slowly for two minutes, sprinting for 30 seconds, and jogging slowly for two minutes. Repeat this pattern to increase your VO2 max.
Week 3: The Power of Intervals Visualize a game of football, and you'll notice the frequent short, sharp sprints.
In week 3, we'll replicate this on a whole new level, pushing the intensity higher. These sessions will make a significant difference, training you at or slightly above your lactate threshold. Why? Because on match day, you'll be able to maintain a high intensity since you trained at an even higher one.
We recommend playing some football during this week, whether it's 5-a-side or 11-a-side. These games combine short, sharp sprints with multi-directional movements.
Session 1:
1:1 Interval Sprints Sprint for one minute, then jog gently for one minute. Repeat this cycle ten times.
Session 2:
1:2 Interval Sprints Increase the intensity. Sprint for 45 seconds, then jog gently for 1 minute and 30 seconds. Repeat this cycle eight times.
Session 3:
Football For example, enjoy a lively five-a-side match.
Week 4: The Final Countdown
The last week is all about getting your body accustomed to game-specific sprints and movements, preparing you for the return of competitive football. Remember to warm up properly, incorporating plenty of static and dynamic stretching. Throughout the exercises, focus on maintaining good running form.
Session 1:
Speed Shuttles Sprint 10 meters and then walk 10 meters across a football pitch. Complete 10 sets.
Session 2:
Cone Zig Zag Set up six cones in a zigzag formation. Time yourself to see how long it takes to touch or turn over each cone. Sharply turn and sprint to the next cone, replicating game situations. Rest for as long as it took you to touch or turn over the cones, and repeat this cycle 8 to 10 times.
Session 3:
Football Wrap up the week with a thrilling five-a-side or eleven-a-side match.
Congratulations! You've completed the four-week pre-season football training program. Now, it's time to reap the benefits on the pitch!
If all of this sounds great, but you still need an extra push of motivation, consider hiring a personal football coach. They can help you achieve peak physical shape and take your game to the next level.
Remember, at SecretCoach.co.uk, we're passionate about helping footballers like you reach their full potential. Get ready to dominate the field and make this season your best one yet!
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