SFA Elite Youth Licence Pre Season Programme Max Rogers

Max Rogers

Scottish FA

UEFA Elite Youth ‘A’ Licence 2014

Assignment 7 – Pre Season Training Programme

Max Rogers

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 GP5 GP3 GP4 REST 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

GAME GAME

Max Rogers

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Training Details

PRINCIPLE

Fitness Testing General Preparation 1

General Preparation 2


REST



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



REST



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 LOW LOW LOW LOW

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)

Max Rogers


Training Details

PRINCIPLE

Specific Preparation 1

REST



GAME

REST

Fitness Testing

DURATION

AM – 90’ PM – 90’

AM – 90’ PM – 90’

AM – 90’ PM – N/A

AM – 60’ PM – 60’


Defensive

Organization

Attacking

Organisation

Att/Def Transition

N/A


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

LOW LOW


HIGH

HIGH

HIGH

HIGH

N/A

LOW

LOW

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


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.


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.

Max Rogers


Training Details

PRINCIPLE




GAME




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


Defensive

Organization

Attacking

Organization

Def/Att Transition

Recovery

Team Shape

Team Shape


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


HIGH

HIGH

HIGH

HIGH MEDIUM MEDIUM MEDIUM

MEDIUM MEDIUM

MEDIUM MEDIUM MEDIUM

MEDIUM

MEDIUM

MEDIUM

MEDIUM

HIGH

MEDIUM HIGH

MEDIUM

Max Rogers


Training Details

PRINCIPLE

GAME

REST




REST

Fitness Testing

DURATION

AM – 90’ PM – N/A

AM – 60’ PM – N/A

AM – 60’ PM – N/A

AM – 60’ PM – 60’


Defensive Organization

Attacking Organization

Def/Att Transtion

N/A


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’


HIGH

HIGH HIGH MEDIUM

HIGH

HIGH MEDIUM

HIGH

HIGH LOW LOW

HIGH

HIGH

LOW

SFA Elite Youth Licence Pre Season Programme Max Rogers

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