SFA Elite Youth Licence Pre Season Programme Max Rogers
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SFA Elite Youth Licence Pre Season Programme Max Rogers
- 1. Max Rogers Scottish FA UEFA Elite Youth ‘A’ Licence 2014 Assignment 7 – Pre Season Training Programme Max Rogers
- 2. Max Rogers 15 16 17 18 19 20 21 22 23 24 25 26 27 28 Microcycles Sessions Key 4 24 GP = General Preparation SP = Specific Preparation 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Mesocycle – Pre Season Fitness Testing GP1 GP2 GP5GP3 GP4REST SP1 Fitness Testing Fitness Testing SP2 SP3 REST Microcycle 1 Microcycle 2 Microcycle 3 Microcycle 4 0% 50% 100% 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Volume Intensity Complexity 0% 50% 100% 15 16 17 18 19 20 21 22 23 24 25 26 27 28 Volume Intensity Complexity REST SP4 SP5 SP6 SP7 SP8 SP9 REST SP10 SP11 SP12 REST GAME GAMEGAME
- 3. Max Rogers DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Training Details PRINCIPLE Fitness Testing General Preparation 1 General Preparation 2 General Preparation 3 REST General Preparation 4 General Preparation 5 DURATION AM – 120’ AM – 90’ PM – 90’ AM – 90’ PM – 90’ AM – 90’ PM – 90’ AM – 90’ PM – 90’ AM – 90’ PM – 90’ TECHNIQUES/TACTICS/ STRATAGIES N/A In Possession Technique In Possession Technique Att/Def Transition Technique Out of Possession Technique Out of Possession Technique Guide to Training Practices THEME Primary Fitness Testing Individual Technique Individual Technique Individual Technique REST Individual Technique Individual Technique VOLUME INTENSITY COMPLEXITY TYPE Yo-yo test 20m sprint 1 rep max squat Sit and reach Integrated Circuits Integrated Circuits Integrated Circuits PERIODS N/A Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ RECOVERY N/A Long – 5’- 8’ Long – 5’- 8’ Long 5’-8’ Long – 5’-8’ Long 5’-8’ Microcyle 1 Weekly Plan HIGH HIGH HIGH HIGH HIGH HIGH HIGH LOW LOW LOW LOW LOW LOW LOWLOWLOWLOW
- 4. Max Rogers PRINCIPLE DURATION TECHNIQUE/TACTIC/STRATAGIES General Preparation 1 90’ In Possession Technique THEME TYPE Technique Integrated Circuits Microcyle 1 – TUESDAY AM SESSION Co-ordinated Warm-Up Pre Hab Injury Prevention Passing & Conditioning 2 groups – 1 group passing, 1 group conditioning circuit 4 x 3’ = 1 set. 2 sets. 6’ rest between sets. Heart Rate Zone = 70-80% HR Max (Aerobic Zone) Passing Drill Focus on technique and quality of passing. Don’t emphasise intensity of practice. Circuit Ensure correct movement through equipment. 8v8 Game Balls placed all around the pitch. No stoppages for goal kicks etc just take a ball and play. Reds play 2-3-2 formation. Yellows play 3-2-2 formation. 2 x 9’. 6’ rest. Heart Rate Zone = 70-80% HR Max (Aerobic Zone)
- 5. Max Rogers DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Training Details PRINCIPLE Specific Preparation 1 REST Specific Preparation 2 Specific Preparation 3 GAME REST Fitness Testing DURATION AM – 90’ PM – 90’ AM – 90’ PM – 90’ AM – 90’ PM – N/A AM – 60’ PM – 60’ TECHNIQUES/TACTICS/ STRATAGIES Defensive Organization Attacking Organisation Att/Def Transition N/A Guide to Training Practices THEME High Pressure Defending REST Advanced Counter Attack Transitions GAME REST Primary Fitness Testing VOLUME INTENSITY COMPLEXITY TYPE Small Sided Games Small Sided Games Small Sided Games GAME Yo-yo test 20m sprint 1 rep max squat Sit and reach PERIODS Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ N/A RECOVERY Long – 5’-8’ Long – 5’- 8’ Long 5’-8’ Long 5’-8’ HIGH HIGH HIGH HIGH LOW LOW LOWLOW Microcyle 2 Weekly Plan HIGH HIGH HIGH HIGH N/A LOW LOW
- 6. Max Rogers PRINCIPLE DURATION TECHNIQUE/TACTIC/STRATAGIES Specific Preparation 3 90’ Att/Def Transition THEME TYPE Transitions Small Sided Games Microcyle 2 THURSDAY SESSION (AM) Co-ordinated Warm-Up Pre Hab Injury Prevention High Pressure Defending 7v7 teams attempt to score into mini goals. Win the ball in Zone A = 1pt (with a goal = 2) 2 x 7’ = 1 set. 6’ rest between sets. Heart Rate Zone = 70-80% HR Max (Aerobic Zone). Coaching Points Press the ball high. Midfield defence squeeze the game. Press when ball is moving. Cut off passing angles. High Pressure Defending 7v7 teams attempt to score into mini goals. Strikers drop off the game and win ball in Zone B Win the ball in Zone B = 1pt (with a goal = 2) 2 x 7’ = 1 set. 6’ rest between sets. Heart Rate Zone = 70-80% HR Max (Aerobic Zone). Coaching Points Set up traps to allow pass forward then press. Midfield defence squeeze the game. Press when ball is moving. Cut off passing angles.
- 7. Max Rogers DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Training Details PRINCIPLE Specific Preparation 4 Specific Preparation 5 Specific Preparation 6 GAME Specific Preparation 7 Specific Preparation 8 Specific Preparation 9 DURATION AM – 90’ PM – 60’ AM – 90’ PM – 60’ AM – 90’ PM – 60’ AM – 60’ PM – 60’ AM – 90’ PM – N/A AM – 90’ PM – N/A TECHNIQUES/TACTICS/ STRATAGIES Defensive Organization Attacking Organization Def/Att Transition Recovery Team Shape Team Shape Guide to Training Practices THEME Defending Deep Counter Attack Transition GAME Recovery & Technique Defensive Shape Attacking Shape VOLUME INTENSITY COMPLEXITY TYPE Small Sided Games Small Sided Games Small Sided Games GAME Integrated Circuits Game Game PERIODS Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ RECOVERY Medium – 3’- 5’ Medium – 3’- 5’ Medium – 3’- 5’ Long – 5’-8’ Short – 1’-3’ Short – 1’-3’ MEDIUM Microcyle 3 Weekly Plan HIGH HIGH HIGH HIGH MEDIUM MEDIUMMEDIUM MEDIUM MEDIUM MEDIUM MEDIUM MEDIUM MEDIUM MEDIUM MEDIUM MEDIUM HIGH MEDIUM HIGH MEDIUM
- 8. Max Rogers DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Training Details PRINCIPLE GAME REST Specific Preparation 10 Specific Preparation 10 Specific Preparation 11 REST Fitness Testing DURATION AM – 90’ PM – N/A AM – 60’ PM – N/A AM – 60’ PM – N/A AM – 60’ PM – 60’ TECHNIQUES/TACTICS/ STRATAGIES Defensive Organization Attacking Organization Def/Att Transtion N/A Guide to Training Practices THEME GAME REST High Pressure Defending Playing Between the Lines Transition REST Fitness Testing VOLUME INTENSITY COMPLEXITY N/A TYPE GAME Small Sided Games Small Sided Games Small Sided Games Yo-yo test 20m sprint 1 rep max squat Sit and reach PERIODS Short – 8’-10’ Short Medium – 8’-10’ N/A RECOVERY Short – 3’- 5’ Short Long – 5’-8’ Long – 5’-8’ Microcyle 4 Weekly Plan HIGH HIGHHIGH MEDIUM HIGH HIGH MEDIUM HIGH HIGH LOWLOW HIGH HIGH LOW