4-Week Pre-Season Training Plan

4-Week Pre-Season Training Plan

Purpose: Transform your team from off-season to fully game-ready over four progressive weeks.

Week 1 — Establish a Baseline

Goal: Assess fitness levels, establish team norms, introduce foundational movement patterns.

Monday — Day 1: Fitness Assessment

• 1-mile timed run (record every player's time)
• Max push-ups in 60 seconds
• Agility: 5-10-5 shuttle (record times)
• Flexibility: seated toe touch measurement

Tuesday — Day 2: Technical Skills (Low Intensity)

• 30 min individual skill stations
• 20 min small-sided games (4v4)
• Emphasis: technique over speed

Wednesday — Day 3: Active Recovery

• 20 min light jog or dynamic stretching
• Film session: review last season's highlights and areas for improvement
• Team goal-setting meeting (30 min)

Thursday — Day 4: Strength Foundation

• Bodyweight circuit: 3 rounds

- 15 squats

- 12 push-ups

- 10 lunges per leg

- 30-sec plank

- 20 mountain climbers

• Core work: 3 sets × 1-min hold

Friday — Day 5: Team Tactical Introduction

• Introduce team shape and basic tactical principles
• 3v3 / 4v4 scenario-based games
• Cool-down and weekly debrief

Week 2 — Build Volume

Conditioning targets: Increase session duration by 15%. Introduce interval work.

• Monday: High-intensity intervals (6 × 400m at 85% effort)
• Tuesday: Technical work + 11v11 / full-sided scrimmage
• Wednesday: Rest or pool recovery
• Thursday: Strength circuit (add resistance bands or light weights)
• Friday: Tactical sessions — set pieces, defensive shape, transitions

Week 3 — Peak Load

Warning: This is the hardest week. Monitor for signs of overtraining.

• Two-a-days on Tuesday and Thursday (morning: conditioning, afternoon: technical)
• Introduce competitive elements: timed challenges, leaderboards
• Film review every evening (20 min cap)
• Hydration and nutrition check-ins with every player

Week 4 — Taper and Activate

Goal: Arrive at opening day fresh, confident, and sharp — not exhausted.

• Reduce volume by 40% from Week 3
• Increase game-simulation intensity
• Final fitness benchmarks (compare to Week 1 assessments)
• Scrimmage against another team if possible
• Final day: Walk-through only. No new information within 48 hours of opening game.

Key Principles

1. Progressive Overload — Each week should be slightly harder than the last (except Week 4).
2. Recovery is Training — Rest days are not optional. Tired athletes don’t improve.
3. Individualize Within the Group — Note players who need modification (injury history, fitness gaps).
4. Psychological Readiness — Schedule at least one team-bonding activity per week.

Tracking Sheet

Use this table to celebrate measurable improvement with your team on the last day of pre-season.