(Form 4)

TRAINING PLAN

Event:

Training Schedule:

Coach: Signature:

Week no. 1 Week no. 2 Week no. 3 Week no. 4

Topic/Skill Level 1 Topic/Skill Level 1 Topic/Skill Level 1 Topic/Skill Level 1
1. Speed
2. Ball Control 1. Speed-Endurance 1. Agility 1. Speed and Power
Training 2. Down Hill Running 2. Sprints workout
3. Aerobic-
2. Uphill Running 3. Ball Control 3. Ball Control
Endurance
3. Ball Control

Equipment needed: Equipment needed: Equipment needed: Equipment needed:

 Futsal ball  Futsal ball  Futsal ball  Futsal ball

Warm-up activities: Warm-up activities: Warm-up activities: Warm-up activities:

 Stretching  Stretching  Stretching  Stretching

 Spiderman walk  Spiderman walk  Spiderman walk  Spiderman walk
 Rotation  Rotation  Rotation  Rotation
 Knee Pull  Knee Pull  Knee Pull  Knee Pull
 Lunge  Lunge  Lunge  Lunge
 Hip Lift  Hip Lift  Hip Lift  Hip Lift
 High Knees  High Knees  High Knees  High Knees
 Butt kicks  Butt kicks  Butt kicks  Butt kicks
 Side Shuffles  Side Shuffles  Side Shuffles  Side Shuffles
 Quick feet  Quick feet  Quick feet  Quick feet
 Speed Skips  Speed Skips  Speed Skips  Speed Skips

Drills and games: Drills and games: Drills and games: Drills and games:

 Sprint Drills  Uphill Speed  Improvised Agility  Stop and Go Drills

 3 km run Training ladder Drills  VO2 Speed Workout
(aerobic  Uphill Running  Downhill Run Drills
training)  Ball Control Drills  Ball Control Drills
 Ball Control  Ball Control Drills  Dribbling  Sprints
Drills  Dribbling  Dribbling
Cool-down activities:  Wall dribbling – Ball
Control Drills
Cool-down activities: Cool-down activities:  Stretching
Cool-down activities:
 Stretching
 Run and pass  Stretching
 Stretching

Review/evaluation (key points from session, what worked and what did not, modifications for next session, etc.)

(All documents without the PNU QM Stamp or Control Identifier are uncontrolled)