PRE-SZN Football Strength & Conditioning
Train With Ayy
SoccerPre-season is here! Time to get the wheels in motion so you can hit the ground running come the season's first game.
The off-season training was essential to keep you ticking over; however, pre-season is where the real magic happens.
This season phase will focus on sport-specific training modes such as high-speed running, plyometric training, reactive agility and speed-strength to help facilitate greater transfer to training and matches.
Use this programme alongside technical training with your clubs to ensure you account for all departments.
Train like the professional's do and dominate your opponents. This is YOUR season
WARM UP
A
200m jog 100m walk (x2)
Prep
B
Running Drills Circuit A
Complete each drill for 30 seconds - rest for 90 secs after them all Repeat (2x) A Skips High knee into butt kick Single leg groin marches
C
Run
1 x 1500
Pulse Raiser
A
Choose either: 10 min continuous spin bike (slightly increasing intensity every 2 minutes) or Interval runs - 2 mins on : 1 minute off (x3)
Prep
B
Mobility Flow 3
Work through each exercise for 20 secs (each leg/side if applicable). Take 45 secs rest after all exercises are done and repeat. 1. Kneeling Hip Flexor Stretch 2. Lying Cross Overs 3. 90/90 Hip Stretch
C1
BB Split Squat
3 x 5
C2
Negative Chin Ups
3 x 4
D1
RDL Catches
3 x 4
D2
Explosive Push Ups
3 x 4
E1
Lateral Landmine Lunge
3 x 6
E2
Paloff Press
3 x 8
F1
Nordics
3 x 3
F2
Ipsilateral Dead-bugs
3 x 12
WARM UP
A
60 sec gentle jog and 30 sec side shuffles (alternate every 2) (x2)
Prep
B
Running Drills Circuit A
Complete each drill for 30 seconds - rest for 90 secs after them all Repeat (2x) A Skips Double pump and stick High knee into butt kick Single leg groin marches
HSR Intervals (18 mins)
C
*See video for instructions on the drill set-up Target RPE: 8-9 - Start at the edge of the 18-yard box (point A) and sprint to the half-way line (point B) = 1 rep - You must complete each rep within the prescribed time below Work: 8 seconds Rest: 32 seconds Reps: 6 Sets: 3 Rest between sets: 2 mins Target RPE: 8-9
COD Sprints (10 mins)
D
*See video for instructions on the drill set-up Target RPE: 8-9 - Start on the by line (point A) - Sprint to the 6yrd box line (point B) - Turn sharply back and accelerate to the by line (point A) - Turn sharply again and accelerating to the penalty spot line (point C) - Turn sharply for the final time and accelerate to by line (point A) to finish = 1 rep - You must complete this in the prescribed time below Work: 12 seconds Rest: 40 seconds Reps: 5 Sets: 2 Rest between sets: 2 mins
COOL DOWN
E
Gentle jog (1 min) Dynamic stretches (1 min) x2)
Pulse Raiser
A
Choose either: 10 min continuous spin bike (slightly increasing intensity every 2 minutes) or Interval runs - 2 mins on : 1 minute off (x3)
Prep
B
Mobility Flow 3
Work through each exercise for 20 secs (each leg/side if applicable). Take 45 secs rest after all exercises are done and repeat. 1. Kneeling Hip Flexor Stretch 2. Lying Cross Overs 3. 90/90 Hip Stretch
C1
Hexbar Jump Squats
3 x 5
C2
Dual Gorilla Rows
3 x 6
D1
Hamstring Bridge Switches
3 x 6 @ 0
D2
DB Push Press
3 x 8
E1
DB Reverse Lunge (FFE)
3 x 6
E2
Dumbbell Renegade Row
3 x 12
F1
Copenhagen Plank Raises
3 x 4
F2
Isometric Barbell Calf Raise Hold
3 x 15
Pulse Raiser
A
6 min continuous spin bike (slightly increasing intensity every 2 minutes)
Prep
B
Mobility Flow 3
Work through each exercise for 20 secs (each leg/side if applicable). Take 45 secs rest after all exercises are done and repeat. 1. Kneeling Hip Flexor Stretch 2. Lying Cross Overs 3. 90/90 Hip Stretch
C
Single-leg pogo hops
2 x 15
D1
Catch & Pump Lateral Bounds
2 x 8
D2
Lateral Bounds
2 x 8
E
Drop Jumps
2 x 4 @ 12
F
Triple Single-leg Broad & Stick
2 x 4
G
DB Release Box Jumps
2 x 4
WARM UP
A
60 sec gentle jog and 30 sec side shuffles (alternate every 2) (x2)
Prep
B
Running Drills Circuit A
Complete each drill for 30 seconds - rest for 90 secs after them all Repeat (2x) A Skips Double pump and stick High knee into butt kick Single leg groin marches
Maximal Aerobic Speed Runs (15 mins)
C
*See video for instructions on the drill set-up Target RPE: 8-9 - Refer back to your 1500m time trial score to determine what distance you'll run. Tier 1 (5:00 - 5:15) = 90m distance Tier 2 (5:16 - 5:35) = 86m distance Tier 3 (5:36 - 5:55) = 80m distance Tier 4 (5:56 - 6:15) = 75m distance Tier 5 (6:16 - 6:35) = 68m distance Tier 6 (6:36+) = 59m distance - Measure out your required distance starting from the byline (point A) - Start at point A and run to the end of the marked distance (point B), utilising the full 15 seconds = 1 rep - If you're reaching your destination with time to spare, you're running too fast and you need to slow down. Details: Work: 15 seconds Rest: 15 seconds Reps: 10 Sets: 2 Rest between sets: 5 mins Target RPE: 8-9
Agility Drill (14 mins)
D
*See video for instructions on the drill set-up Target RPE: 8-9 - Start on point A - Sprint to point B then laterally shuffle left or right to point C - Accelerate towards point D before turning sharply for the final time and accelerating to point A to finish. = 1 rep *Alternate between turning left or right at point B - You must complete this in the prescribed time below Work: As quick as possible (10 second is your target) Rest: 60 secs Reps: 6 (3 each side) Sets: 2 Rest between sets: 90 secs
COOL DOWN
E
Gentle jog (1 min) Dynamic stretches (1 min) x2)
Ayo Awosika
Fully qualified personal trainer with a BSc degree in Sports and Exercise Science and an MSc degree in Strength and Conditioning. I have several years of coaching experience, working within elite football and helping everyday athletes become fitter, stronger and healthier.
