Training Log

INTRODUCTION
The training plan

The development of a football player and the preparation of a team are comparable to
building a house. In order to achieve the objectives that have been set, the coaching staff have to
follow a series of steps that have been scheduled as part of an overall plan. This is known in the
sporting world as the training plan. The training plan consists of determining objectives and
implementing a set of increasingly detailed procedures with the aim of achieving these
objectives. As with any form of education or teaching, as little as possible should be left to
chance with training, even though a fair share of intuition, or nous on the part of the coach,
also has its role to play in the process.
The planning of his teams training is therefore an essential task for any coach if he is to
ensure that the players progress, that their performance abilities develop, and that they are
prepared both individually and as a team for competitive action. This is just as much a task for
top-level coaches as it is for youth coaches.
Why plan?
To decide, after analysis and reflection, on the choice of objectives to be achieved, both for the
short and the long term.
To help ensure a better weighting of the elements covered in the training, in terms of quantity,
intensity and quality.
To prevent improvisation in training work.
To avoid routine and to give the coaching staff and players reassurance.
To allow better monitoring of training and to facilitate evaluation.
To allow the coach to respect and monitor the biological, physiological and psychological
factors that determine performance.
Planning of training depends to a large extent on the age of the players, their level of
development, the category of competition in which they are playing and the fixture lists for the
competitions in which they are involved. However, unlike in individual sports, such planning is
not easy to schedule in a team sport like football, where players can be involved in several
competitions (domestic league and cup competitions for their club, international club
competitions and international competitions with the national team). High-quality, methodical
planning, such as that required by a national team, calls for close co-operation between the
coach, the doctor, the dietician and the psychologist.
MESOCYCLE PHASE
Psychological training
Purpose
Team Building Camp
The team member: Successful teams are made up of a collection of effective
individuals.
Team relationships: For a team to be successful the members of the team
must be able to give and receive feedback.
First camp
Team problem solving: An effective team depends on how focused and

clear the goal of the team is.
Team leadership: focused on the goal, ensures a collaborative climate,
builds confidence of team members, sets priorities, demonstrates sufficient
know-how and manages performance through feedback.
Organizational environment: The climate and culture of the organization
must be conductive to team behaviour.
Second camp
Goal Setting Camp

Let the athlete know deeply what our main goal.
Long Term Goals:
10-year, 5-year and 1-year goals
Short Term Goals:
goals for the next 9 months, 6 months and 3 months
Immediate Goals:
1-30 days from now (enhance performance)
Mental Preparedness Camp
Third camp
Mental readiness become start the competition includes personal

preparation and team preparation.
Increase high self-confident, able to control mental energy, effective
focus on the target.
Relaxation camp (therapy) and TRAINING SESSIONS.
THE EMPHASIS RIGHT IN TRAINING
VOLUME
DURATION
OF
EXERTION
SETS
REPETITIO
NS
INTENSITY
RECOVERY
Volume: All the efforts made by the players in training under exertion; the total
quantity/duration of work done. (e.g.: Volume of aerobic endurance work: 40 minutes)
Duration: Time taken for an action of physical exertion to be carried out at the required intensity
without rest. (e.g.: Duration of the exercise: 15 minutes)
Intensity: The extent of the physical exertion, the tempo to be applied, the resistance to be
overcome. (e.g.: 80% of a maximum weight, 90% of maximum speed, 80% of MHR)
Repetition: The number of times that a physical exertion, an exercise or a learning activity is
repeated. (e.g.: 5 repetitions of 30m, 20 x abdominals, 10 x attacking play drills)
Set: Total number of repetitions performed at the same tempo. Several repetitions form one set.
(e.g.: 5 (fi ve) 30 metre-repetitions, 3 sets. 100% intensity; total distance: 450 metres Muscular
strength with squats, ten 80-kg repetitions, 5 sets)
Recovery: Time allocated for the recovery period. Rest period taken between repetitions.
Rest period taken between sets (longer than that between repetitions).
TRAINING LOG
This is a year intervention program for football. This program consists of 5 section which
are warm-up and stretching, technical drills, tactical drills, mental drills or psychological drills
and fitness and conditioning. Each of drills are divided into suitable time in 2 hours and 30
minutes. The training will be counted 5 days a week. Below is a macro cycle table for the
training.
Periodization
M
O
N
T
H
PREPARATI
ON
JAN
FEB
PRE
-COMP
MA
R
APR
COM
P
TRA
N
MAY
JUNE
EX
.
IN
T
EX. INT = EXERCISE INTENSITY

PRE COMP = PRE-COMPETITION
COMP = COMPETITION
TRAN = TRANSITION PHASE
PRE COMP
JUL
AUG
COM
P
TRA
N
PRECOM
P
SEPT
OCT
NOV
COM
P
DEC
1 Year Intervention Program

Preparation
OFF SEASON / PREPARATION

MONDAY
TUESDAY
THURSDAY
4.00pm to 6.00pm (2hours)

a. Warm up & Stretching (10 minutes)
b. Technical drills (20 minutes)
c. Tactical drills (20 minutes)
d. Psychological (30 minutes)
e. Break (10 minutes)
f. Physical (20 minutes)
g. Briefing (10 minutes)
FRIDAY
3.30pm to 5.30pm
a. Warm up & Stretching (10
minutes)
d. Psychological (30 minutes)
e. Break (10 minutes)
f. Physical (20 minutes)
g. Briefing (10 minutes
a. Warm up & Stretching (10 minutes)
Exercise (Monday to Saturday)

Slow jog
Backward run
Carioca
Walking lunges
Lunges with rotation (right & left)
Calf stretch
Quadriceps stretch
Hamstring stretch
Normal passing
a. Technical drills (20 minutes)
SATURDAY
Technical drills
Shoot
Technical drills
Defensive
Technical drills
Dribbles
Side shooting (right & left)
Run passing
Monday
Themes
Accuracy
Consistency
Footwork
Jumping
Accuracy
Consistency
Defensive
consistency
Tuesday
Themes
Accuracy
Consistency
Footwork
Agility
Accuracy
Consistency
Power
Accuracy
Consistency
Footwork
Speed
Drills
Player takes a shoot from

outside penalty box
Pass the ball accurately to

teammates
The defensive player must
make sure attacking player
cant through them to shoot
the ball to goal post.
Drills
Player must pass the two

players during dribbles
Player must set the target

before shoot with power to the
goal post.
4 players will be replaced at
right, left and the middle of
the field. The drill start from
the end of the field. Player
will run and pass until the
other end.
Technical drills
Free kick
Long pass and shoot
Run passing and shoot
Technical drills
Static shoot
Dummies pass
Thursday
Themes
Accuracy
Footwork
Power
Accuracy
Consistency
Power
Footwork
Accuracy
Consistency
Footwork
Speed
Power
Friday
Themes
Accuracy
Power
Accuracy
Consistency
Drills
Player takes the free kick and
make sure the ball through the
wall and defeat goalie.
Goalkeeper will throw/kick

the ball to player at the middle
of court. The player receives
the ball, dribble and shoot.
4 players will placed at the
right, left and in the middle of
the court. The drills starts
from the end the court. Player
will run and pass. Shoot to
goal before reach the penalty
box.
Drills
Shoot from outside penalty
box without run
Player passing the ball at the
player who guide by opponent
but the player let the ball
through himself to let the free
player get the ball.
Corner kick
Technical drills
Edge shoot
1 2 pass
Right or left shoot
Accuracy
Consistency
Jumping
Player kick the ball from the

corner area to the penalty box
to find him teammate to try
score the goal by heading.
Saturday
Themes
Drills
Accuracy
Consistency
Reaction time
Accuracy
Consistency
Footwork
Cone will place at each of the

goal corner. Player needs to
shoot the bottle from outside
the 6 yards box.
Player A will pass the ball to

the player B who is in front of
him and player A need run to
forward to receive the ball
from player B.
The player need to use two

legs, dominant or not
dominant leg to shoot the ball.
b. Tactical drills (20 minutes)

Technical drills
Offensive and defensive
Counter attack
Ball possession (attack)
Technical drills
Zig zag passing (attack)
Monday
Themes
Decision making
Shooting
Accuracy
Footwork
Reaction time
Shooting
Accuracy
Dribbling
Accuracy
Consistency
Footwork
Reaction time
Alertness
Drills
Make a half field. Divided
into two teams, each group
will have 6 players. Give the
ball to the team A to attack.
After 3 minutes change.
When keeper get the ball, run
towards opponents side.
Keeper will make long pass
and player need to cushion the
ball, dribble and shoot.
The ball will change side from

one side to the other side. No
cross court passing, player
must deliver ball through
center player. Accuracy
passing is important.
Tuesday
Themes
Drills
Shooting
Accuracy
Footwork
Player will make zig zag

passing and the player who is
close to the penalty box shoot
Reaction time
Crossing (attack)
Accuracy
Footwork
the ball.
Player need to run the ball
from side pitch and then cross
the ball to the player in
penalty box.
3:2 defense
Reaction time
Alertness
3 players will be attack and try

to through 2 player who in
defense mood
Technical drills
Thursday
Themes
Drills
4:2 defense
Reaction time
Alertness
Side, dribbling & shoot

(attack)
Head jump
Shooting
Accuracy
Dribbling
Agility
Power
Accuracy

to through 2 players in
defense.
Ball is at the wing. Dribble the

ball into the center of the
penalty box and shoot the ball
to the goal post.
Winger cross the ball and the

player in the middle need to
heading the ball accurately to
the players/keeper.
Technical drills
Friday
Themes
Drills
Man on man marking

(defensive)
Agility
Alertness
Fitness
Each of players will mark

opponent one on one to get the
ball
Head jump
Decision making
Shooting
Accuracy
Footwork
Reaction time
Divide into two teams. Each

teams has 5 chances to attack.
After that change.
Agility
Power
Accuracy

the players/keeper.
The players try not to attack.
Just wait and assemble at the
player side.
Solid defensive
Alertness
Technical drills
Saturday
Themes
Drills
Jumping
Accuracy
Alertness
Player will chip the ball inside

the penalty box. Another
player needs to jump, heading
the ballot goal post.
Heading shoot
Fast break (attack)
Shooting
Accuracy
Dribbling

Keeper will make a long pass
and player need to catch the
c. Psychological (30minutes)
Monday
Psychological skills
Drills
Motivation
Setting Self
Confidence
Player need to divide into 2 team of 11 person

including goalkeeper. Attacking team must tell
coach what their attacking strategy. If success,
1 point will be given. They have 3 trials.
Maximum effort
Emotional control
Set game plan
Player needs divide into 2 team of 11 person

including goalkeeper. Attacking team will be
given 1 minute to score. They have 3 trials.
Player needs to divide into 2 team of 11 person

including goalkeeper. Attacking team need to
complete 3 point. Points can be won if team
scores 2 goals in a row.
Tuesday
Momentum
Self confidence
Emotional control
Drills
Player need to divided into 2 team of 11 person
including goalkeeper. Attacking team must
score total 3 goals in row. If failed, they must
start with 0.
Player need divided into 2 team of 11 person

the coach strategy and tactics to goal. Every
goal they score with the planned strategy and
tactics, 2 point will be given.
2 team needed divided in this drills (attacking
and defensive). Attacking team will be given 3
trials. They must score in every try. If not, they
need to do 10 times push-up.
Thursday
Self confidence
Maximum effort
Momentum
Drills


score total of 2 goals in row. If failed they must
start with 0.
Friday
Developing concentration
Playing under pressure
Emotional control
Set game plan
Drills
2 player needed in this drill. Player A will hold
2 balls and a whistle. Player B stand in front of
player A but facing back. Every time A blow
the whistle he will kick the ball to right or left.
B will turn as he hears the whistle and get the
ball and pass it back to A. After that B need to
face back again and continuously.
Attacking team will play with 5 persons and

defensive team will play with 7 persons
including goalkeeper. They will be given 3
minute to score a goal.
Player need to divided into 2 team of 11
persons including goalkeeper. Attacking team
need to complete 3 point. Points can be won if
team score 2 goals in a row.
Saturday
Drills
Motivation Goal
Setting Self
Confidence
Player need divided into 2 team of 11 persons

the coach what their attacking strategy. If
success, 1 point will be given. They have 3
trials.
Emotional control


start with 0.
Momentum
f.
conditioning (20 minutes)
Physical skills
Power
Monday
Drills
Player need to skip like triple
jump to end of pitch and come
back
Repetition
2 set with 20 seconds rest in
between
Sprint
coordination
Physical skills
Endurance
Strength (upper body)
Flexibility
Physical skills
Strength and power
Agility
Strength (lower body)
Player need to sprint to the

end of the pitch
3 sets with 20 seconds rest in

between
Player needs to jump using

one leg and land in hula hoop
that placed right and left along
the court

between
Tuesday
Drills
Repetition
5 balls placed on the ground 1

yard before the 6 yards line.
Player need to run from point
A, take the ball and shoot
towards goal. After that return
to point A and repeat the
momentum.
Crunches with the medicine

ball over the head. When
move up, bring the medicine
ball to the knee.
3 sets with 1 minute rest in

between
3 sets of 8 repetition with 20

seconds rest in between
(PNF) with partner
Thursday
Drills
Do high knee for 10 seconds
then push up 10 seconds and
20 meters sprint.
Set small cone in a straight
line with a 0.5m gap. Player
need to slalom right and left
Perform lunge and then jump
Repetition
between
between
as high as possible and return

to lunge position again.
Switch leg in the air
Physical skills
Reaction time
Strength and coordination
Physical skills
Speed and power
Agility
Flexibility
Pre competition
Friday
Drills
Player perfume static sprint.
Coach will said the direction
(left, right or back) and player
have to respond quickly
10 small hurdles are placed in
straight line with 0.4m gap.
Player must perform side
jump with both leg over the
hurdles and land with both
leg.
Player perfume crunch on
swiss ball with hand holding
medicine ball. When move up
throw the ball over head to
partner in front of.
Saturday
Drills
Player do quick step for 10
seconds and sprint for 30
meters
2 points of 10 meters are set.
to another as much as possible
in 30 seconds
Do proprioceptive
neuromuscular facilitation
(PNF) with partner
seconds rest in between.
Repetition
between

between

Repetition
between

between
Pre - competition
MONDAY
TUESDAY
THURSDAY

A. Warm up & Stretching (10 minutes)
B. Technical drills (20 minutes)
C. Tactical drills (20 minutes)
D. Psychological (30 minutes)
E. Break (10 minutes)
F. Physical (20 minutes)
G. Briefing (10 minutes)
FRIDAY
SATURDAY
3.30pm to 5.30pm
A. Warm up & Stretching (10
minutes)
G. Briefing (10 minutes
a.Warm up & Stretching (10 minutes)

Slow jog
Backward run
Carioca
Walking lunges
Calf stretch
Quadriceps stretch
Hamstring stretch
Normal passing

Technical drills
Monday
Themes
Drills
Shoot
Technical drills
Defensive
Technical drills
Dribbles
Run passing
Accuracy
Consistency
Footwork
Jumping
Accuracy
Consistency
Defensive
consistency

outside penalty box

teammates
the ball to goal post
Tuesday
Themes
Drills
Accuracy
Consistency
Footwork
Agility

Accuracy
Consistency
Power
Accuracy
Consistency
Footwork
Speed

goal post.
other end.
Thursday
Themes
Drills
Free kick
Accuracy
Footwork
Power

Long pass and shoot
Accuracy
Consistency
Power
Footwork

Accuracy
Consistency
Footwork
Speed
Power

box.
Technical drills
Technical drills
Static shoot
Dummies pass
Corner kick
Friday
Themes
Drills
Accuracy
Power

box without run
Accuracy
Consistency
Accuracy
Consistency
Jumping

Technical drills
Edge shoot
Saturday
Themes
Accuracy
1 2 pass
Consistency
Reaction time
Right or left shoot
Accuracy
Consistency
Footwork
Drills
the 6 yards box.

from player B.

Technical drills
Monday
Themes
Decision making
Shooting
Accuracy
Footwork
Reaction time
Counter attack
Shooting
Accuracy
Dribbling
Accuracy
Consistency
Footwork
Reaction time
Alertness
Drills
Tuesday
Themes
Drills
Shooting
Accuracy
Footwork
Reaction time

the ball.
Crossing (attack)
Accuracy
Footwork

Technical drills

penalty box.
3:2 defense
Reaction time
Alertness
Thursday
Themes
Technical drills
4:2 defense
Drills
Reaction time
Alertness

defense.
Shooting
Accuracy
Dribbling

to the goal post.
Agility
Power
Accuracy

the players/keeper.

(attack)
Head jump
Friday
Technical drills
Man on man marking
(defensive)

defense mood.
Themes
Agility
Alertness
Drills
Head jump
Technical drills
Fitness
ball
Decision making
Shooting
Accuracy
Footwork
Reaction time
Agility
Power
Accuracy

After that change.
Saturday
Themes

the players/keeper.
Drills
Heading shoot
Jumping
Accuracy
Alertness

Fast break (attack)
Shooting
Accuracy
Dribbling

Solid defensive
Alertness

player side.
d. Psychological (30minutes)
Monday
Drills
Motivation
Setting Self
Confidence

Maximum effort

Emotional control
Set game plan

Tuesday
Drills
Momentum

start with 0.
Self confidence
Emotional control

Thursday
Self confidence
Drills
Maximum effort

Momentum

start with 0.
Friday
Emotional control
Set game plan
Drills
Saturday
Drills
Motivation Goal
Setting Self
Confidence

trials.
Emotional control


start with 0.
Momentum
f.
Physical (20 minutes)
Physical skills
Power
Sprint
Monday
Drills
Repetition

back

between

end of the pitch

between
coordination
Physical skills
Endurance
Flexibility
Physical skills
Strength and power

the court.
Tuesday
Drills
momentum.

ball to the knee.

between
Repetition

between

Do proprioceptive
(PNF) with partner
Thursday
Drills
Repetition

Agility
Physical skills
Reaction time
20 meters sprint.
between

need to slalom right and left.

between

Switch leg in the air.
Friday
Drills

leg.
Saturday

Repetition

between
sets with 30 seconds rest in

between

Physical skills
Drills
Repetition
Speed and power

meters

between
Agility

in 30 seconds
Flexibility
Do proprioceptive
(PNF) with partner.

between
Competition
Monday
Tuesday
Competition
Thursday
5.00pm to 6.00pm (1hr)

A. Warm up & stretching

Slow jog with arm cycle
Backward run
Side step
Calf stretch
Quadriceps stretch
Hamstring stretch
Normal passing
Friday
Saturday
4.00pm to 5.00pm (1hr)

minutes)

Technical drills
Monday
Themes
Drills
Shoot
Accuracy
Consistency
Footwork
Jumping
Player take a shoot from

outside penalty box
Technical drills
Accuracy
Consistency

teammates
Tuesday
Themes
Drills
Technical drills
Dribbles
Accuracy
Consistency
Footwork
Agility
The player must pass the two

Accuracy
Consistency
Power
The player must set the target

before shoot with the power to
the goal post
Thursday
Themes
Drills
Accuracy
Power
Footwork
Players take the free kick and

makes sure the ball through
the wall and defeat goalie.
Accuracy
Consistency
Power
Footwork

the ball to the player at the
middle of the court. The
player receives the ball,
dribble and shoot.
Technical drills
Free kick
Long pass and shoot
Technical drills
Static shoot
Friday
Themes
Drills
Accuracy
Footwork

box without run
Dummies pass
Accuracy
Consistency
Technical drills
Saturday
Themes
Edge shoot
1 2 Pass
Accuracy
Consistency
Reaction time

Drills
Cone will be place at each of
the goal corner. Player needs
to shoot the bottle from
outside the 6 yards box.

him player A need to run
from the player B.

Tactical drills
Offensive and Defensive
Counter attack
Tactical drills
Zig zag Passing
Monday
Themes
Drills
Decision making
Shooting
Accuracy
Footwork
Reaction time

Shooting
Accuracy
dribbling

Tuesday
Themes
Drills
Shooting
Accuracy
Footwork
Reaction time
Player will make a zig zag

the ball.
from the side pitch and then
cross the ball to the player in
penalty box.
Crossing (Attack)
Accuracy
Footwork
Tactical drills
Thursday
Themes
Drills
Reaction time
Alertness
4 player will be attack and try

to through 2 players in defense
4:2 defense

(attack)
Shooting
Accuracy
Dribbling

ball into the centre of the
to the goal post.
Friday
Themes
Drills
Man on man marking

(defensive)
Agility
Alertness
Fitness

ball.
Offensive and Defensive
Decision making
Shooting
Accuracy
Footwork
Reaction time

team has 5 chances to attack.
After that change.
Tactical drills
Tactical drills
Heading shot
Fast break (attack)
Saturday
Themes
Jumping
Accuracy
Alertness
Shooting
Accuracy
dribbling
Drills
the penalty b ox. Another
the ball at goal post.

Monday
Drills
Emotional control
2 team needed in this drill (attacking and

defensive). Attacking team will be given 3
need to do 10 times push up.
Motivation goal
Setting self
Confidence

Tuesday
Drills
Momentum

score total of 3 goals in a row. If failed, they
must start with 0.
Self confidence
coach strategy and tactics to goal. Every goal
they score with the planned strategy and
Thursday
Emotional control
Motivation goal
Setting self
Confidence
Drills
2 team needed in this drill (attacking and
defensive). Attacking team will be given 3
need to do 10 times push up.
Player need to divide into 2 team of 11 persons
Friday
Drills
Emotional control
Set game plan

scores 2 goals in row.

2 balls and a whistle, player B stand in front of
the whistle he will kick the bal to right or left.
B will turn as he hears the whistle and the ball
and pass it back to A. after that B need to face
back again and continuously.
Saturday
Drills
Attacking team will play with 6 person and
defensive team will play with 6 person
minutes to score a goal.
Momentum

score of 3 goals in a row. If failed, they must
start with 0

Physical skills
Monday
Drills
Agility

line with a 0.5 meter gap.
Player need to slalom right
and left.
Flexibility
Do proprioceptive
(PNF) with partner
Physical skills
Sprint
Power
Repetition

between
Tuesday
Drills
Repetition

end of the court.
3 set with 1 minute rest in

between
Player needs to skip like triple

back.
Physical skills
Thursday
Drills
between
Repetition
Strength and power

20 meters sprint.

between

straight line with a 0.4 meter
gap. Player must perform side
leg.

between
Physical skills
Friday
Drills
Repetition
Reaction time
Player perform static sprint.

have to respond quickly.

between
Player perform crunch on

partner in front.
3 set of 8 repetition with 20

Physical skills
Saturday
Drills
Repetition
Speed and power

meters.

between
Flexibility
PNF with partner
Transition
TRANSITION
MONDAY
TUESDAY
THURSDAY

FRIDAY
SATURDAY
3.30pm to 5.30pm
minutes)

Slow jog
Backward run
Carioca
Walking lunges
Calf stretch
Quadriceps stretch
Hamstring stretch
Normal passing
Technical drills
Monday
Themes
Drills
Shoot
Accuracy
Consistency
Footwork
Jumping

outside penalty box
Technical drills
Accuracy
Consistency

teammates
Defensive
Defensive
consistency

the ball to goal post
Technical drills
Tuesday
Themes
Drills
Dribbles
Accuracy
Consistency
Footwork
Agility

Accuracy
Consistency
Power

goal post.
Accuracy
Consistency
Footwork
speed

other end.
Run passing
Technical drills
Free kick
Long pass and shoot
Thursday
Themes
Accuracy
Footwork
Power
Accuracy
Consistency
Power
Footwork
Accuracy
Consistency
Footwork
Drills
Speed
Power

box.
Friday
Themes
Drills
Accuracy
Power

box without run
Dummies pass
Accuracy
Consistency

Corner kick
Accuracy
Consistency
Jumping

Technical drills
Static shoot
Technical drills
Edge shoot
1 2 pass
Saturday
Themes
Accuracy
Consistency
Reaction time
Drills
the 6 yards box.


from player B.
Right or left shoot
Accuracy
Consistency
Footwork

Monday
Themes
Decision making
Shooting
Accuracy
Footwork
Reaction time
Shooting
Drills

Tactical drills
Counter attack
Accuracy
Dribbling
Accuracy
Consistency
Footwork
Reaction time
Alertness

Tuesday
Themes
Drills
Shooting
Accuracy
Footwork
Reaction time

the ball.
Crossing (attack)
Accuracy
Footwork

penalty box.
3:2 defense
Reaction time
Alertness

defense mood.
Tactical drills
Tactical drills
Thursday
Themes
4:2 defense
Reaction time
Alertness
Shooting
Drills
defense.
(attack)
Accuracy
Dribbling
Head jump
Agility
Power
Accuracy

to the goal post.

the players/keeper.
Friday
Themes
Drills
Man on man marking

(defensive)
Agility
Alertness
Fitness

ball
Decision making
Shooting
Accuracy
Footwork
Reaction time
Head jump
Agility
Power
Accuracy
Solid defensive
Alertness
Tactical drills
Saturday

After that change.
the players/keeper.
player side.
Tactical drills
Themes
Drills
Heading shoot
Jumping
Accuracy
Alertness

Shooting
Accuracy
Dribbling

Fast break (attack)
D. Psychological (30minutes)
Monday
Drills
Motivation
Setting Self
Confidence

Maximum effort

Emotional control
Set game plan

Tuesday
Drills
Momentum

start with 0.
Self confidence

Emotional control

Thursday
Drills
Self confidence

Maximum effort

Momentum

start with 0.
Friday
Drills


Emotional control
Set game plan


Saturday
Drills
Motivation Goal
Setting Self
Confidence

trials.
Emotional control

Momentum

start with 0.
F. Conditioning (20 minutes)

Physical skills
Monday
Drills
Repetition
Power

back

between
Sprint

end of the pitch

between
coordination

the court

between
Physical skills
Endurance
Tuesday
Drills
momentum.
Repetition

between

ball to the knee.
Flexibility
Do proprioceptive
(PNF) with partner
Physical skills
Strength and power
Agility
Physical skills
Reaction time
Thursday
Drills
20 meters sprint.
need to slalom right and left
Switch leg in the air
Friday
Drills
leg.

Repetition
between
between

Repetition
between

between


Saturday
Drills
meters
in 30 seconds
Do proprioceptive
(PNF) with partner
Physical skills
Speed and power
Agility
Flexibility
Repetition
between
between
RECOVERY TRAINING SESSION
Recovery training session on the day following the match (post-match wind-down)
Duration: 60 to 70 minutes
Low intensity (50% to 70% MHR)

OXYGENTION PHASE (30-35 MINUTES)
5 minutes walking
Light to moderate running for 10 to 12 minutes (at HR of 120 140) or another form of
endurance (e.g. 30 45 minutes cycling)
Dynamic suppleness (not sudden movements) for 5 minutes
Light to moderate running for 10 to 15 minutes (at HR of 140 160) or running with the ball
or simple passing
Other interesting forms of training
Handball at walking pace (scoring with headers or with volleys from crossed balls)
Football at walking pace (direct shooting/heading on goal)
REACTIVE PLAY ACTIVITY (10-15 MINUTES)
Foot tennis (with a low net)
6 v 2/8 v 2 (low-intensity game of Toro)
MUSCLE TONING (10 MINUTES)
By muscle strengthening (using body weight) for the upper body
Reactive co-ordination of the legs/feet (short distance)

MUSCLE STRETCHING (10-15 MINUTES)
With intensive stretching, followed by relaxation exercises
ADDITIONAL FORMS OF RECOVERY
Bath or shower
Sauna
Massage

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INTRODUCTION

The training plan

Team problem solving: An effective team depends on how focused and

Goal Setting Camp

1-30 days from now (enhance performance)

Mental Preparedness Camp

Mental readiness become start the competition includes personal

THE EMPHASIS RIGHT IN TRAINING

EX. INT = EXERCISE INTENSITY

1 Year Intervention Program

OFF SEASON / PREPARATION

4.00pm to 6.00pm (2hours)

a. Warm up & Stretching (10 minutes)

Exercise (Monday to Saturday)

a. Technical drills (20 minutes)

Side shooting (right & left)

Player takes a shoot from

Pass the ball accurately to

Player must pass the two

Player must set the target

Long pass and shoot

Run passing and shoot

Goalkeeper will throw/kick

Right or left shoot

Player kick the ball from the

Cone will place at each of the

Player A will pass the ball to

The player need to use two

b. Tactical drills (20 minutes)

Offensive and defensive

Ball possession (attack)

The ball will change side from

Player will make zig zag

3 players will be attack and try

Side, dribbling & shoot

4 players will be attack and try

Ball is at the wing. Dribble the

Winger cross the ball and the

Man on man marking

Each of players will mark

Offensive and defensive

Divide into two teams. Each

Winger cross the ball and the

Player will chip the ball inside

Fast break (attack)

When keeper get the ball, run

Player need to divide into 2 team of 11 person

Player needs divide into 2 team of 11 person

Player needs to divide into 2 team of 11 person

Player need divided into 2 team of 11 person

Player need divided into 2 team of 11 person

Player need divided into 2 team of 11 person

Playing under pressure

Attacking team will play with 5 persons and

Player need divided into 2 team of 11 persons

2 team needed divided in this drills (attacking

and defensive). Attacking team will be given 3

Player need to divided into 2 team of 11 person

conditioning (20 minutes)

Strength (upper body)

Player need to sprint to the

3 sets with 20 seconds rest in