Training Day 2 of 2
Phase of Season: Pre-Season
Conditioning Objectives: Develop explosive power, anaerobic endurance as well as starting speed and
acceleration
Session Duration: 90 Minutes
COMPONENT
SETS AND
REPETITIONS
TOTAL
DURATION NOTES^
Warm-up
--
15 minutes
--
Speed/Agility Exercises
i) Ball-Drops with One-
touch Finishing
ii) Dribble and Chase
1 to 2 sets (6 to 8
repetitions/set)
1 to 2 sets (6 to 8
repetitions/set)
20 minutes
The focus of speed training
should now shift to starting
speed and acceleration
Strength/Power
Exercises
i) Lateral Jumps over
Hurdle
ii) Single-leg Vertical
jumps
iii) Clap Push-ups
2 sets (5 to 6 reps
per set)
2 sets (5 to 6 reps
per set)
2 sets (5 to 6 reps
per set)
25 minutes
Power Training only, and
plyometric exercises should be of
an intermediate to high level
Endurance Exercises
i) Control, Pass, Sprint
4 to 6 repetitions
15 minutes
Focus is on anaerobic endurance
(fast glycolytic system)
Small-Sided or Regular
Game
--
20 minutes
You can modify or add
restrictions to the SSG to
emphasize a certain tactical
theme
Cool Down
--
5 minutes
--