Day 1: Technical Skills
Warm-up: Dynamic stretching, jogging, and agility drills (10 minutes)
Passing and Receiving: Focus on accuracy, weight of pass, and first touch (20
minutes)
Dribbling: Cone dribbling drills, emphasizing close control and quick changes of
direction (20 minutes)
Shooting: Shooting drills from various distances and angles, with emphasis on
technique (20 minutes)
Small-Sided Games: 4v4 or 5v5 games to encourage quick decision-making and
application of skills (30 minutes)
Cool-down: Static stretching and light jogging (10 minutes)
Day 2: Physical Conditioning
Warm-up: Jogging, dynamic stretching, and plyometric exercises (10 minutes)
Speed and Agility: Shuttle runs, ladder drills, and agility cone drills (20 minutes)
Strength Training: Bodyweight exercises (push-ups, squats, lunges) or weight
training focusing on lower body and core (20 minutes)
Endurance: Interval training (sprints followed by active recovery) or a longer
distance run (20 minutes)
Cool-down: Static stretching and foam rolling (10 minutes)
Day 3: Tactical Awareness
Warm-up: Dynamic stretching, jogging, and passing drills (10 minutes)
Position-specific Drills: Work on tactical aspects relevant to each position (e.g.,
defensive positioning, attacking runs, midfield distribution) (30 minutes)
Set Pieces: Practice attacking and defending set pieces (corners, free kicks) (20
minutes)
Team Shape: Work on maintaining team shape during different phases of play
(e.g., possession, transition, defense) (20 minutes)
Scrimmage: Full-field scrimmage focusing on implementing tactical concepts (30
minutes)
Cool-down: Static stretching and light jogging (10 minutes)
Day 4: Recovery and Regeneration
Active Recovery: Light jogging or cycling (20 minutes)
Mobility and Flexibility: Yoga or mobility drills focusing on flexibility and joint
mobility (30 minutes)
Regeneration: Ice baths, contrast showers, or massage therapy (20 minutes)
Mental Training: Visualization and relaxation techniques (20 minutes)
Team Bonding: Fun activities or team meals to foster camaraderie (30 minutes)
Day 5: Match Preparation
Tactical Review: Review upcoming opponent's strengths, weaknesses, and tactical
approach (30 minutes)
Set Plays: Refine set pieces and rehearse specific game situations (20 minutes)
Pre-Match Warm-up: Dynamic stretching, passing drills, and shooting practice (20
minutes)
Mental Preparation: Visualization exercises and team talks to focus on mindset
and confidence (20 minutes)
Rest and Recovery: Encourage players to rest and hydrate adequately before the
match (30 minutes)
Days 6 and 7: Match Days
Game Day Preparation: Pre-match team meetings, warm-up routines, and final
instructions (60 minutes)
Match: Play the scheduled match, applying the skills, tactics, and strategies
practiced throughout the week (90 minutes)
Post-Match Analysis: Review the match performance, identify areas for
improvement, and provide feedback (60 minutes)
This training plan can be adjusted based on the team's specific needs, available facilities,
and time constraints. It's essential to balance technical, physical, tactical, and mental
aspects of the game throughout the week to ensure comprehensive development and
optimal performance on match days.
Week 1: Foundation Building
Day 1: Technical Skills
Passing and receiving drills: 3 sets x 10 minutes
Dribbling exercises: 3 sets x 10 minutes
Shooting practice: 3 sets x 10 minutes
Cool-down: Stretching routine focusing on lower body flexibility
Day 2: Physical Conditioning
Dynamic warm-up: 10 minutes
Speed and agility drills: 4 sets x 5 minutes
Endurance training (interval runs or shuttle runs): 20 minutes
Core strengthening exercises: 3 sets x 10 minutes
Cool-down: Foam rolling and static stretching
Day 3: Tactical Awareness
Position-specific drills: 3 sets x 10 minutes
Small-sided games focusing on team shape and positioning: 3 sets x 15 minutes
Set-piece practice (corners, free-kicks): 3 sets x 10 minutes
Cool-down: Light jogging and mobility exercises
Week 2: Skill Refinement
Day 4: Technical Skills
Passing accuracy drills: 3 sets x 10 minutes
Advanced dribbling techniques (including 1v1 drills): 3 sets x 10 minutes
Finishing drills: 3 sets x 10 minutes
Cool-down: Stretching routine focusing on upper body flexibility
Day 5: Physical Conditioning
Warm-up with dynamic stretching: 10 minutes
High-intensity interval training (HIIT): 4 sets x 5 minutes
Strength training (focus on lower body and core): 3 sets x 10 minutes
Plyometric exercises (explosive jumps, agility ladder drills): 3 sets x 10 minutes
Cool-down: Foam rolling and static stretching
Day 6: Tactical Awareness
Team shape and defensive drills: 3 sets x 10 minutes
Possession-based games (e.g., keep-away, rondo): 3 sets x 15 minutes
Transition drills (attacking to defending and vice versa): 3 sets x 10 minutes
Cool-down: Light jogging and mobility exercises
Week 3: Integration and Application
Day 7: Match Simulation
Full-field scrimmage: 3 sets x 30 minutes (or duration of a regular match)
Focus on implementing tactical concepts learned during the week
Half-time team talk for strategy adjustments
Cool-down: Gentle stretching and recovery shakes
Days 8-14: Rotate through a combination of technical, physical, and tactical training
sessions similar to Week 1 and 2.
Week 4: Peak Performance Preparation
Day 15-21: Fine-tuning and Specialization
Intensify focus on individual weaknesses and positional responsibilities
Increase the duration and intensity of physical conditioning sessions
Analyze opponent's strengths and weaknesses in preparation for upcoming
matches
Day 22-28: Game-specific Training
Simulate match scenarios during training sessions
Work on set pieces, counter-attacks, and defensive organization
Implement strategies tailored to upcoming opponents
Day 29: Recovery and Regeneration
Active recovery: Light jogging or swimming
Foam rolling and mobility exercises
Rest and relaxation to ensure peak performance on match day
Day 30: Match Day
Pre-match warm-up: Dynamic stretching, passing drills, and shooting practice
Mental preparation: Visualization exercises and team talks to focus on mindset
and strategy
Execute game plan with maximum effort and teamwork
Post-match analysis and reflection for continuous improvement
This plan provides a structured approach to football training over 30 days, incorporating
a balance of technical, physical, and tactical elements to optimize performance and
readiness for competitive matches. Adjustments can be made based on individual
needs, team objectives, and specific match schedules.
