SAMPLE TRAINING PLANS FOR THE EARLY OFF-SEASON
Training Day 1of 2
Phase of Season: Early Off-Season
Conditioning Objectives: Develop aerobic endurance, basic strength, and basic agility techniques
Session Duration: 90 Minutes
COMPONENT
SETS AND
REPETITIONS
TOTAL
DURATION NOTES^
Warm-up
--
15 minutes
Balance exercises should be
included at the end of the routine
Speed/Agility Exercises
i) Zigzag Shuffle with
Receiving
ii) Agility Ladder with Turns
and Dribbling
1 to 2 sets (6 to 8
repetition/set)
1 to 2 sets ( 6 to 8
repetitions/set)
20 minutes
In this session, the focus will be
on agility. At this stage, all
agility exercises should be of a
basic level
Strength/Power Exercises
i) Push-ups with Side-footed
Volleys
ii) Squats with Headers
iii) Planks with Dribbling
2 to 3 sets (8 to 12
repetitions/set)
2 to 3 sets (8 to 12
repetitions/set)
3 sets (hold plank
for 30 seconds)
25 minutes
Strength exercises should focus
on developing basic Strength
Endurance Exercises
i) Teaching Defensive Shape
3 sequences (120
seconds each)
15 minutes --
Small-Sided or Regular
Game
5-minute games or
continuous
10 minutes
You can modify or add
restrictions to emphasize a
certain tactical theme
Cool Down
-- 5 minutes --