8 WEEKS TRAINING

PROGRAM

ORGANIZER
MUZAMMIR
ASSISTANT ORGANIZER
FARAH ADILA
COACH
SHARIFUDDIN
SHUKRI
YUSZAIRI
MANAGER
NUR SRIARYANTI

1.0 INTRODUCTION
This programme are design to
define and develop new talent at
school.

POPULATION
2 teams (24 players among form
1 students)

2.0 PURPOSE
At the end of the programme, student will be able
to :
Mastering the basic skills in soccer.
Know their own role/position in the team.
Expose in the rules and regulations of the
games.
Improve their performance.
Can compete with other teams at the same age.

3.0 MOVEMENT ANALYSIS

UPPER BODY
Heading
Chesting

LOWER BODY

Kicking (dead ball and moving ball)

Dribbling
Passing
Receiving
Shooting

4.0 PHYSIOLOGICAL ANALYSIS

3 MAJOR SYSTEM
1) ATP PC systems for high intensity short burst.
2) Anaerobic glycolysis
3) Aerobic system for long effort

5.0 NUTRITION FACTORS

SAMPLE DAYS DIET FOR A SPORT PLAYER IN TRAINING
BREAKFAST

Piece of fruit,
bowl of oat or porridge,
3-4 slice of wholemeal bread toasted with small
amount of butter/ olive oil spread/jelly/jam,
glass of fresh juice (not concentrated)

SNACK

Piece of fresh fruit

Plain yogurt
2-3 fig of biscuit/cookies

LUNCH

Tuna or grill chicken

Bagel, baguette etc (prefered wholemeal)
Mix salad with olive oil and lemon juice dressing
Glass fresh fruit juice or low fat milk
Low fat or bran muffin
1-2 bananas

SNACK

Bag of nuts and raisin (such as almond, pecan,

hazelnut etc)

DINNER

Large serving rice or pasta

Tomato sauce
Grill fish, chicken or lean beef mince
Large mixed vegetable salad with dressing
Small serving of ice cream and strawberries

6.0 INJURY ANALYSIS

MAJOR INJURY

MINOR INJURY

ANKLE

CALF

KNEE

BROKEN LEG

HAMSTRING

TESTICULAR CANCER

HEAD

SHOULDER
ARM
FOOT
HIP
THIGH
ILLNESS
ARCHILLES
GROIN

7.0 SPECIAL CONCERN

Special needs of the young player
i. Training issues
ii. Competition issues
iii. Special issues and eating strategies.

8.0 TRAINING STATUS

School lead team
Since standard 4
Primary school

9.0 PHYSICAL TESTING & EVALUATION

FITNESS COMPONENT

EVALUATION TEST

Aerobic Endurance

Yo-yo Intermitent Endurance Test

Anaerobic Endurance

Running- based Anaerobic Sprint Test

Agility

Illinois agility run test

Balance

Standing Stork Test Blind

Body Composition

Body fat percentage

Coodination

Hand-eye coordination

Fitness General

Wilf Paish Football Tests

FITNESS COMPONENT

EVALUATION TEST

Flexibility

Sit & Reach Test

Psychology

Sport Competition Anxiety Test

Reaction Time

Ruler Drop Test

Strength - Core

Core Muscle Strength & Stability Test

Strength - Elastic

Standing Long Jump Test

Strength - General

Burpee Test

Speed & Power

40 metre Multiple Sprint Test

10.0 PRIMARY RESISTANCE TRAINING

GOAL

TO MAKE THE TEAM CHAMPION

UNDER 15

11.0 TEST SELECTION & ADMINISTRATION

Natural ability
Speed/stamina,reaction/ability and strength/coodination.

Individual soccer skills

dribbbling/,
throwing,passing/accuracy,tackling,defense,trapping/control.
Team play
Field sense/ position, attitude/coachability,desire/hustle

12.0 PROGRAM DESIGN

STICK WITH TRAINING GOAL AND INCLUDE:
Specificity
i. Training in passing, dribbling,shooting,defending,and
attacking in soccer.
Overload
i. Increasing intensity of time, load, repeatition of
training.
Progression
i. Easy harder
ii. Shorter - longer
iii. Smaller bigger

 WARM-UP AND STRETCHING

General aerobic exercise
i. Jogging
ii. Skipping
iii. Running backward
iv. Side stepping
Static streching exercise
(focus on the : groin, hamstring,quadriceps,calves)

 AGILITY
6 Soccer agility drills
i. Weave in weave out
ii. Follow the leader
iii. Box drill
iv. Mini shuttle
v. Super shuttle
vi. Slalom

 PLYOMETRICS
A session might contain between 10 & 15 sets of 8
repeatitions in total
i. Jump running
ii. Bounding
iii. Ricochets
iv. Lateral jumps
v. Depth jumps

 STRENGTH
CATEGORIES

EXERCISES

Upper body push

horizontal

Bench press; Push-ups; DB bench press; dips

Upper body pull

horizontal

Cable row; T-bar row; DB row; supine row; YTWL

Upper body push

vertical

Press; Push Press; DB Press; DB Flys

Upper body pull

vertical

Chin-ups; pulls-ups; lat-pull down; pull-over

Knee dominant

Squat; Front Squat; Split squat; lunge; lateral lunge; step-up

Hip dominant

Deadlift; RDL; Hip thrust; R. Hyper; Hyper; GHR; Nordic curl

Ankle

Standing and seated calf

Core

Roll-out; leg lifts; curls; side bridge; full-contact twist; pallof

press; chops; MB throws; high-rep curls

Goal Work

Intensity

Interval Rest

Interval

Neuromuscular

Power

Maximum 6-15
seconds

Complete (2-5 minutes)

Anaerobic

Power

Just Below Maximum

30-45 seconds

2-5 minutes

Anaerobic

Capacity High

60-90 seconds

60-90 seconds

Aerobic Power

Above
maximum
steady state

2-5 minutes

2-5 minutes

Aerobic
Capacity

At/near
maximum
steady state

8-20 minutes

4-10 minutes

Method Name

Volume Per
Workout

Miles Build Champions

(Extensive Endurance)

Frequency

Intensity

Lactate

How Long Do You 6-7

Have
days/week+

130-150

1.5-2 mmol

Tempo Training
(Intensive Endurance)

1-3 hours

3-4
days/week

150-160

2-4 mmol

Sweet Spot Training

1-3 hours

3-4
days/week

155-165

2-4 mmol

Threshold Training

1-3X10-20
minutes/5- 10 rest

2-3
days/week

170-180

4-8 mmol

Method Name

Volume Per
Workout

Frequency

Intensity

Lactate

Aerobic Capacity (VO2

max Intervals)

3-6X3/3 rest

1-2
days/week

VO2 max

High

Anaerobic Power

8-12X30-45
seconds/3- 5 rest

1-2
days/week

Max

Owww

Anaerobic Capacity

8-12X60-90
seconds/60-90 rest

1-2
days/week

Max

Owww

Neuromuscular Training

6-10X6-15/Full
rest

Variable as
hell

N/A

N/A

 STAMINA
Player need a combination of both aerobic &
anaerobic fitness due to the nature of game & the
type of movements the player need to perform.
AEROBIC ACTIVITY

ANAEROBIC ACTIVITY

Running at pace or less

Power running at speeds greater that

pace.

Jogging,skipping

Tackling & body contact

Walking & half jog

Quick sprinting & changing direction

Walking & half jogging backwards

Jumping & pushing off

13.0 PROGRAM APPLICATION

1

Dribbling

Shooting

Control ( receiving )

Passing & understanding the game

Heading

Tackling and understanding the game

Goal keeping

Team play & understanding the game

14.0 DISCUSSION
By the end of this program, talented students will be
indentified and developed at school.
Thus, they can improve their performance, skills, technic
and tactical.

15.0 CONCLUSION
This program :
will interact this population to participate actively in
soccer at the early age.
complete with a lot of training strategy and student able
to mastering soccer skills.

THE END..