Introduction
A well-structured training plan is essential in football to optimize the performance of players. This article explains the basics of a football training plan, its structure and importance, as well as various training methods and goals. The focus is on the target group of young and adult football enthusiasts in Switzerland.
What is a training plan in football ?
definition and objective
A training plan in football is a structured plan that specifies the training content and methods for a specific period of time. The aim is to systematically improve the physical, technical, tactical and mental skills of the players.
Importance of a Training Plan
A well-designed training plan helps to maximize training efficiency and avoid overload. It ensures that all relevant aspects of the game are covered and that players are optimally prepared for competitions.
Structure of a football training plan
training phases
A football training plan is divided into different phases that adapt to the competition calendar:
- Preparation phase: improvement of basic endurance and general fitness.
- Competition phase: Specific training to optimize performance and tactical training (during the season).
- Transition phase: regeneration and recovery after the season.
training content
The contents of a football training plan include various training methods and focuses:
- Conditioning training: improving endurance, strength and speed.
- Technique training: training ball control, passing, dribbling and shooting.
- Tactical training: developing game understanding and tactical discipline.
- Mental training: promoting concentration and mental strength.
- Further individual content
training methods in football
conditioning training
Conditioning training is a central part of the football training plan. It includes various aspects of physical performance:
- Endurance training: long-distance running and interval training to improve aerobic and anaerobic capacity.
- Strength training: exercises to increase muscle strength and prevent injuries.
- Speed training: Sprint exercises and plyometric training to increase starting and finishing speed.
technical training
Technical training aims to improve the players’ ball skills:
- Ball control: Exercises to improve ball control and control under different conditions.
- Passing: Precision and speed training for short and long passes.
- Dribbling: Techniques to improve ball control and evade opponents.
- Shooting training: exercises to improve shooting technique and accuracy.
tactical training
Tactical training is crucial for understanding and implementing the game strategy:
- Playing systems: Practicing formations such as 4-4-2, 4-3-3 or 3-5-2.
- Positional play: Training the specific requirements and tasks of each position.
- Standard situations: training corners, free kicks and throw-ins.
Mental Training
Mental training strengthens the psychological resilience of the players:
- Concentration exercises: techniques to improve focus during the game.
- Visualization: Mentally playing through game situations.
- Stress management: Methods for reducing competition stress and nervousness.
creation of an individual training plan
analysis of the current state
Before a training plan is drawn up, a thorough analysis of the players' current performance level is necessary. This includes:
- Conditioning tests: measuring endurance, strength and speed.
- Technical tests: assessment of ball skills.
- Tactical analysis: assessment of game understanding and tactical discipline.
setting goals
Based on the analysis, clear and achievable goals are defined. These can be short-term (e.g. improving shooting technique in one month) or long-term (e.g. increasing endurance until the next season).
planning and implementation
A detailed training plan is created that specifies the training content, methods and intensity. This plan should be flexible and adjusted regularly to respond to progress and changes.
Individual football training plan
(An example – must be customized!)
The correct load management is crucial for performing at the highest level in football. If you want to improve in a targeted manner, you have to do more than the competition, but at the same time be careful not to overtrain. The balance between intensive training sessions, regeneration and the right nutrition is important.
Some basic rules:
- Strength and speed training : Not the day before the game or directly before it, as it will tire the muscles too much.
- Shooting exercises : Do not train with the same foot for hours – otherwise you risk muscular problems, especially in the adductors.
- Endurance training : Particularly important in preparation, only use specifically during the season.
- Avoid overtraining : Take symptoms such as persistent muscle soreness, listlessness and concentration problems seriously.
Example of an optimal training week
Monday – Intensive athletic & technical training
(Perfect for a tough start to the week)
- Strength training (whole body, focus legs & core) – 50 minutes
- Explosiveness and speed training – 30 minutes (sprints, plyometric exercises)
- Ball handling & technique (ball control, passing exercises, juggling) – 45 minutes
- Final workout – 30 minutes (use both feet!)
- Cooldown & Mobility – 15 minutes
Tuesday – Tactics & Game Forms
- Ball control & passing – 30 minutes
- Tactics & game forms (e.g. 3-on-3, 5-on-5) – 45 minutes
- Standard situations (free kicks, corners, penalties) – 30 minutes
- Mental training (e.g. visualization of game situations) – 15 minutes
Wednesday – Athletics & Agility
- Strength training (legs & upper body) – 45 minutes
- Speed and explosiveness training – 30 minutes
- Flexibility & mobility exercises – 30 minutes
- Regeneration (light stretching, massage, cold application) – 15 minutes
Thursday – Soccer technique & light upper body training
- Light upper body strength training – 30 minutes
- Dribbling & ball handling under opponent pressure – 30 minutes
- Finishing & shooting technique (with both feet!) – 30 minutes
- Standard situations (corners & free kicks) – 20 minutes
- Regeneration & Stretching – 20 minutes
Friday – Active Regeneration & Tactical Preparation
- Light stretching & mobility training – 30 minutes
- Mental training (game analysis, visualization) – 30 minutes
- Light technique exercises (feel for the ball, first touch of the ball) – 20 minutes
Saturday – match day or intensive training
- 90 minutes of competition or alternative match training
- Cooldown & Regeneration
Sunday – Regeneration & optional individual training
- Game analysis & mental preparation – 30 minutes
- Regeneration (stretching, massage, ice baths) – 30 minutes
-
Optional: Individual football training – 60 minutes
(Individual additional training with a focus on specific weaknesses or strengths. Many ambitious players use Sunday for individual training in order to develop themselves further.)
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👉 Interested in individual football training with a professional coach? More information on 360Football .ch
Use of training programs for footballers such as #LevelUpYourGame
A training program like #LevelUpYourGame offers structured and versatile training plans that can be customized. With over 300 exercises, complete workouts and valuable tips, it helps players systematically improve their skills and achieve their goals.
Conclusion
A well-structured training plan is crucial for the development and success of football players. Through systematic planning and regular adjustment of the training content, all relevant skills can be specifically improved. Programs such as #LevelUpYourGame offer valuable support in creating and implementing an effective training plan.
Non-binding registration for an initial consultation (100% free) with 360Football for football performance optimization.
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