Week 1 - June 26 - July 2

Day 1
35 minute run (25 minute for U12 and younger).Aim to work at 60% of max heart rate. Max HR can be estimated by subtracting players age from 220.e.g. 220 - 15 = 205205 x 0.7 = 123bpm

Day 2
45-60 minutes of ball mastery. Use the two videos below for reference.

Day 3
General sports exercises, e.g. swimming, cycling, rowing machine etc. Moderate intensity.

Day 4
45-60 minutes of ball mastery. Use the two videos above for reference.

Day 5
General sports exercises, e.g. swimming, cycling, rowing machine etc. Moderate intensity.

Week 2 - JULY 3-9

Day 1
"3-2-1" interval sprints. Run as fast as possible for 3 minutes, then rest for 1 minute. Run again for 2 minutes, then rest for 2 minutes. Run for 1 minute and rest for 3 minutes. This exercise will take 12 minutes. Repeat it 3 times (36 minutes). For U12 and under - 2 minute run, 1 minute rest. 1 minute run, 2 minute rest. 30 second run, 3 minute rest. Repeat 3 times (28.5 minutes)

Day 2
45-60 minutes of technical training. Use the two videos below for reference.

Day 3
Run the length of a soccer field 4 times within 2 minutes. Rest for 2 minutes. Repeat exercise 4-5 times depending on level of fatigue.U13 and older - 11v11 field, U11 and U12 - 9v9 field, U10 and younger - 7v7 field

Day 4
45-60 minutes of technical training. Use the two videos above for reference.

Day 5
General sports exercises, e.g. swimming, cycling, rowing machine etc. Moderate intensity.

Week 3 - July 10-16

Day 1
Interval sprints 1:1. Fast run for 45 seconds, followed by a jog at a calm pace for 45 seconds. 8 repetitions. (U12 and younger, 6 reps).

Day 2
45-60 minutes soccer practice. Play a small sided game or alternatively work individually using the drills below for reference.

Day 3
Interval Sprint 1:3. Increase the intensity. Sprint for 20 seconds, then jog at a calm pace for 1 minute. 8 repetitions. (U12 and younger, 6 reps)

Day 4
45-60 minutes soccer practice. Play a small sided game or alternatively work individually using the drills above for reference.

Day 5
Strength training. 3 sets of 15-20 reps. Bodyweight only.
Squat
Push Up
1 minute Plank
Forward Lunge
Crunch
Reverse Lunge

Week 4 - July 17-23

Day 1
Shackle Running. Sprint from the goal line to the 6 yard line, then walk back. Then a sprint from the goal line to the edge of the penalty area, then walk back. Sprint from the goal line to the half-way line, then walk back. Repeat this cycle 6 to 8 times depending on fatigue.U13 and older - 11v11 field, U11 and U12 - 9v9 field, U10 and younger - 7v7 field

Day 2
45-60 minutes technical training. Use the two videos below for reference.

Day 3
Exercise "clock". Take 12 cones and place them around the center circle. The cones represent the numbers on a clock face. The starting point is always the center of the circle. Run to the 3 o’clock position and go back to the center; then run to the 6 o’clock cone and return to the center, then the 9 o’clock cone and then the 12 o’clock. Rest as long as you need. Repeat it twice.

Do one sprint set for 2, 4, 6, 8, 10 and 12 o’clock. Rest as long as you need.

Do one set of sprints to all the cones for 1 o’clock through 12 o’clock. 

Try to run to the cones both clockwise and counterclockwise - so that there is load on both legs.

Day 4
45-60 minutes technical training. Use the two videos above for reference.

Day 5
Strength training. 3 sets of 15-20 reps. Bodyweight only.
Squat
Push Up
1 minute Plank
Forward Lunge
1 minute V-Hold
Reverse Lunge

Week 5 - July 24-30

Day 1
"3-2-1" interval sprints. Run as fast as possible for 3 minutes, then rest for 1 minute. Run again for 2 minutes, then rest for 2 minutes. Run for 1 minute and rest for 3 minutes. This exercise will take 12 minutes. Repeat it 3 times (36 minutes). For U12 and under - 2 minute run, 1 minute rest. 1 minute run, 2 minute rest. 30 second run, 3 minute rest. Repeat 3 times (28.5 minutes)

Day 2
45-60 minutes soccer practice. Play a small sided game or alternatively work individually using the drills above for reference.

Day 3
Plyometric Training. 1 set of each. Use video below for reference
Explosive Step Ups - 20
Split Squat Jump - 20
Squat Jump - 20
Single Leg Deadlift Hops - 10 Each Side
X Hops - 30 Each Side
Forward Bounding Hops - 20

Day 4
45-60 minutes soccer practice. Play a small sided game or alternatively work individually using the drills above for reference.

Day 5
Shackle Running. Sprint from the goal line to the 6 yard line, then walk back. Then a sprint from the goal line to the edge of the penalty area, then walk back. Sprint from the goal line to the half-way line, then walk back. Repeat this cycle 6 to 8 times depending on fatigue. U13 and older - 11v11 field, U11 and U12 - 9v9 field, U10 and younger - 7v7 field

Week 6 - JULY 31 - AUGUST 6

Day 1
Exercise "clock". Take 12 cones and place them around the center circle. The cones represent the numbers on a clock face. The starting point is always the center of the circle. Run to the 3 o’clock position and go back to the center; then run to the 6 o’clock cone and return to the center, then the 9 o’clock cone and then the 12 o’clock. Rest as long as you need. Repeat it twice.

Do one sprint set for 2, 4, 6, 8, 10 and 12 o’clock. Rest as long as you need.

Do one set of sprints to all the cones for 1 o’clock through 12 o’clock. 

Try to run to the cones both clockwise and counterclockwise - so that there is load on both legs.

Day 2
45-60 minutes soccer practice. Play a small sided game or alternatively work individually using the drills above for reference.

Day 3
Plyometric Training. 2 sets of each. Use video above for reference
Explosive Step Ups - 20
Split Squat Jump - 20
Squat Jump - 20
Single Leg Deadlift Hops - 10 Each Side
X Hops - 30 Each Side
Forward Bounding Hops - 20

Day 4
45-60 minutes soccer practice. Play a small sided game or alternatively work individually using the drills above for reference.

Day 5
Interval Sprint 1:3. Increase the intensity. Sprint for 20 seconds, then jog at a calm pace for 1 minute. 8 repetitions. (U12 and younger, 6 reps)