Preseason Football Fitness Training Program

Nike Academy PreSeason Training Stamina

This preseason we've got a mixture in the group so some are back from last year and some are new to us.Not only have we got to work around our tactical and technical principles, but we've also got to look at the physical element.I'm only going to focusing on stamina, speed, strength and agility and at how we can improve them over the preseason period.Preseason is a stage where we can get all of our development work in high volumes, high numbers, getting a lot of distances covered moving into more high intensity aerobic work.

Still working within the stamina facet except now we're looking at interval work.The first drill was a high intensity interval drill.Box to box, 80 metres within 15 seconds with 30 seconds recovery.Today we did 8 reps, but you can go up a 10 rep set.Within any of our interval conditioning drills, we will incorporate ball work.That keeps the minds switched on and keeps mental focus without the tedious process of just running.It's disguising the running a little bit and you can actually focus on some technical work.Go.

Football is intermittent.So we aren't just continually running for 90 minutes.We might do a high intensity burst followed by lower intensity intervals of jogging and walking.The second drill was more of a continuous intensive drill.We're on the balls, we're passing and moving.Continually working within the centre circle.On my shout, they've got 16 seconds to get to the corner flag and back covering around 100 yards.And then they get about 44 seconds worth of rest.The high intensity intervals are designed to spike the heart rate.

So we're working within a 150 beatperminute to around 170 for certain players.On average we'll be working at around 160 beats per minute within a game.I will look at the gps monitoring live to make sure that we're hitting the targets and then individualise the pace based on a player's fitness.Okay, go and get a drink.Well done boys.We've come back earlier than any other proteam.We've had a week's training already.They are in great shape.So now we just need to keep topping up, and finding that extra 5 so that when we play teams, we're outrunning them,.

Nike Academy PreSeason Training Agility

Within football, you're changing direction every 5 meters, every 3 seconds.So you're constantly putting impact loads on your knees and ankle joints.We do controlled agility work.By controlling it, you get more development because you can work the technique, manipulate players in certain positions and get them cutting at different angles.Keep going, keep going! with the tdrill, we're working on the fundamentals of agility, seeing if there is a difference between right and left.An average time for that, both sides, for an elite academy would be below 9.33 seconds.

That is a very quick time.Anywhere between 9.33 and 9.5 is average and anything above that, you need to improve that metric.Now we're going to go into a possession game, but we're still focusing on changing direction and acceleration principles.What i want you to do is every time you play a pass to your teammate, you have to sprint through one of the gates.There are 6 gates in total, make sure you get through one of them.Play! every pass they make, they're finding new space.That's what we do in football.If you see barcelona, they do it.

Brilliantly.Little tiki taka passes, getting round and finding those pockets.Drop your shoulder and get through a gate, i want a change of pace.There are lots of variations you can do with that drill so i went into manmarking where they had to tag the player.This added competitiveness, trying to sprint away from your opponent.Time! the last drill of this series is using that change of direction again.Again, its competitive.So it will be 1v1 going through the slalom run.We've got two lines of players matched up like for like.

They'll react from a stimulus which is the ball dropping in the middle.They're then going through the slalom as fast as they can, getting around to get onto the ball and finish into the goal.Nice! 22.We're creating that cutting angle from around 45 degree to 90 degree.We're looking for that low body position, and low center of gravity.Short little steps to allow you to push off, and get around the slalom.Winner takes all, you get one opportunity, you've got to score.Pre season has gone really well.Everybody has come through pretty much injury free.

Improve Your Football Fitness Pre Season Training Camp

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