Soccer Pre & In- Season Periodization Proposal

1. Bekas Vagelis
BSc. Fitness in Football Specialist
UEFA B licensed Football Coach
FIFA11+ Instructor
Fitness Coach in Panathinaikos FC

2. Periodization Model

3. Periodization
(planning of training & matches)
1 When are the game days?
2 How many training sessions and which day?
3 What is the content of the training?
4 What is the duration of the training sessions?
5 When are the rest days?

4. Periodization
Principles (I)
1. During preparation time less training sessions
2. First training no overload
3. First week only 1 training session per day
4. After a rest day no overload training
5. Overload training in the afternoon
6. Last session before a friendly game underload

5. Periodization
Principles (II)
7. In case of midweek game no overload training
(neutral)
8. Never two overload trainings session in two days
9. The day after the game no explosiveness (1v1)
10.Velocity-form as preperation for sprinting power
11.No friendly games in the first week of the
preparation

9. Periodization Model

10. Periodization Model

11. Periodization Model

12. Game Model

13. Group: U 17
Week: 24 Cyrcle: 4/1 4 weeks aout of peridization
Day off: Training Session: 101 Training Session: 102 Training Session: 103 Training Session: 104 Training Session: 15th S.L.G Day off:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
6/1 7/1 8/1 9/1 10/1 11/1 12/1
Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30
Intensity: Moderate Intensity: High Intensity: Moderate Intensity: Low
Total training time: 80'+ Prev. Total training time: 80'+ Prev. Total training time: 75'+ Prevention Total training time: 60'
Topics: TACTICAL Topics: TACTICAL Topics: TACTICAL- FINISHING Topics: EXTRA- SET PIECES
Warm Up (30’) Warm Up (30’) Warm Up (25’) Warm Up (8’+4'+3')
Technical
warm up in groups 8'
Strength Endurance IN-OUT exercises
12ex X(15''-15'')X 1,
R15'' R:45''- if 1st team will be there
X6 …R:30'' duration 3'
EPE POWER sprint training EPE Reaction sprints
During of the session
2X50m R:30'' , 3X40m R:25’’
4x30m R:20'', 5X20m R:15'',
+6X10m backward
Passing drill (25’) Passing drill Passing drill (20’) Passing drill
3X6' R:2' TACTICAL FINISHING
2X9' R:2'
possession game (25') possession game (10') possession game possession game (12')
9V9+2 RONDOS 8v2
4'X4 R:2' 2X5' R:2'
Position game Position game (35') Position game ( 25') Position game (15')
4V4+4+4+2gk
6x2’(3+3)
Strength / Conditioning Strength / Conditioning EXTRA- SET PIECES (5') EXTRA- SET PIECES (10')
Prevention Prevention Prevention Prevention
12ex X(10''-10'')X 1, R10'' R:25'' SET PIECES
GYM CORE for total body GYM STRENGTH -SET training GYM flex+ natural for total body Flexibility 3X10 reps/ leg
SET PIECES
DAY OFF( Άγια Θεοφάνεια)
15th Super League Game (90')
ASTERAS TRIPOLIS-…....
DAY OFF
Dynamic str. technical warm up
Dynamic str./FARTLEK Barca
warmup (15')
Dynamic str./coordination+
technical warm up
TECHNICAL BOX
RONDOS 4V4+3(6X2' R:30'')
(A Group) // 6V2(B Group)
(3x2' per group)
15m X 8X 1 (R: 30'', R:1') Multi
with finishing
5m X 6X 1 (R: 30'') Multi
3v2 +2 Gk
2X4' R:2'
5X5' R:2'
8V8+2Gk
3X6' R:2'
9V9 +2Gk
1st In-season Periodization week (Real Conditions)

14. Group: U 17
Week: 25 Cyrcle: 4/2 4 weeks aout of peridization
Training Session: 105 Training Session: 106 Training Session: 107 Training Session: 108 Training Session: 109 Training Session: 16th S.L.G Day off:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
13/1 14/1 15/1 16/1 17/1 18/1 19/1
Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30
Intensity: Low Intensity: Moderate Intensity: High Intensity: Moderate Intensity: Low
Total training time: 80'+ Recov Total training time: 80'+ Prev. Total training time: 80'+ Prev. Total training time: 70'+ Prevention Total training time: 60'
Topics: Τechnical Topics: TACTICAL-UNDERLOAD Topics: TACTICAL-CONDITIONING Topics: TACTICAL- FINISHING Topics: EXTRA- SET PIECES
Warm Up (15’+15') Warm Up (30’) Warm Up (30’) Warm Up (30’) Warm Up (8’+4'+3')
Funny
warm up 8'
Competitive game on small goals Strength Endurance possession game (15') IN-OUT exercises
Technical juglling skills 12ex X(15''-15'')X 1, R15'' R:45'' RONDOS 6V6V6 3X3' R:1,5' X6 …R:30'' duration 3'
EPE EPE POWER sprint training EPE Reaction sprints
During of the session During of the session
ABC drill with finishing on
Normal GOAL (8 finishings)
(B GROUP) 12x(50/30m)x2 set R:25''
(A GROUP) 12x30m R:25''
+12X20m backward R:20''
SPECIFIC FARTLEK BOX
2X8' R:4'
20m X 4X 2 (R:1,30'') finishing
Passing drill (25’) Passing drill Passing drill Passing drill (15’) Passing drill
3X6' R:2' TACTICAL FINISHING
2X6' R:3'
possession game (30') Passing drill (20’) possession game (15') possession game possession game (10')
9V9+2 TACTICAL BUILD UP (Group training) RONDOS 8v2
4X5' R:2' 2X9' R:2' 1X10'
Position game Position game (25') Position game (35') Position game ( 20') Position game (15')
4V4+4+4+2gk
6x2’(3+3)
Strength / Conditioning Strength / Conditioning Strength / Conditioning EXTRA- SET PIECES (5') EXTRA- SET PIECES (10')
Prevention Prevention Prevention Prevention Prevention
GYM STRENGTH -SET training GYM flex+ natural for total body Flexibility MAX stretch program Flexibility 3X10 reps/ leg
Dynamic str./flexibility +
general warm up
GYM CORE
16th Super League Game (90')
….....-ΑΕΚ
DAY OFF
Dynamic str. technical warm up
Dynamic str. +COORDINATION
warm up
Dynamic str./coordination+
technical warm up IN CIRCLE
TECHNICAL BOX
5m X 6X 1 (R: 30'') Multi
RONDOS 4V4+3(6X2' R:30'')
(A Group) // 6V2(B Group)
(3x2' per group)
2X10' R:2'
9V9 +2Gk
5X5' R:2'
7V7+2Gk
3X5' R:2'
9V9 +2Gk
SET PIECES-offensive SET PIECES
2nd In-season Periodization week (Real Conditions)

15. Group: U 17
Week: 26 Cyrcle: 4/3 4 weeks aout of peridization
Training Session: 110 Training Session: 111 Day off: Training Session: 112 Training Session: 113 Training Session: 114 Training Session: 17th S.L.G
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
20/1 21/1 22/1 23/1 24/1 25/1 26/1
Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30
Intensity: Moderate Intensity: High Intensity: Moderate Intensity: Moderate Intensity: Low
Total training time: 80'+ Recov Total training time: 80'+ Prev. Total training time: 75'+ Prev. Total training time: 70'+ Prev. Total training time: 60'
Topics: Τechnical Topics: TACTICAL-CONDITIONING Topics: TACTICAL-TECHNICAL Topics: TACTICAL- FINISHING Topics: EXTRA- SET PIECES
Warm Up (15’+15') Warm Up (30’) Warm Up (30’) Warm Up (30’) Warm Up (8’+4'+3')
Funny or Technical
warm up 8'
Competitive game on small goals IN-OUT exercises
Technical juglling skills X6 …R:30'' duration 3'
EPE POWER sprint training Specific sprint training EPE Reaction sprints
During of the session 5m X 6X 1 (R: 30'') Multi
B/(50m-50m) R-J X10repsX1set R:3'
A/(30m-30m) R-J X10repsX1set R:3'
(A+B)+5X20m backward R20''
Passing drill (25’) Passing drill Passing drill (20’) Passing drill (15’) Passing drill
3X6' R:2' TACTICAL BUILD UP (Group training) TACTICAL FINISHING
2X9' R:2' 2X6' R:3'
possession game (30') possession game (15') possession game possession game possession game (10')
9V9+2 RONDOS 6V6V6 RONDOS 8v2
5X4' R:2' 3X3' R:1,5'
Position game Position game (25') Position game (25') Position game ( 20') Position game (15')
4V4+4+4+2gk
6x2’(3+3)
Strength / Conditioning Strength / Conditioning Strength / Conditioning EXTRA- SET PIECES (5') EXTRA- SET PIECES (10')
SET PIECES-offensive SET PIECES
Prevention Prevention Prevention Prevention Prevention
Flexibility MAX stretch program Flexibility 3X10 reps/ leg
RONDOS 4V4+3(6X2' R:30'')
(A Group) // 6V2(B Group)
(3x2' per group)
TECHNICAL BOX
15m X 8X 1 (R: 30'', R:1') Multi
with finishing
6X5' R:2,5' (4x5' per team)
6V6+6 +2Gk
2X10' R:2'
9V9 +2Gk
17th Super League Game (90')
ATROMITOS-….....
Dynamic str./flexibility +
general warm up
Dynamic str. +COORDINATION
warm up
Dynamic str. technical warm up
10m X 6reps X1 set ( R:1')
reaction 1v1 on small goals
Competitive game on small goals
level II
GYM CORE GYM STRENGTH -SET training GYM CORE
Dynamic str./coordination+
technical warm up IN CIRCLE
3X5' R:2'
9V9 +2Gk
DAY OFF
3rd In-season Periodization week (Real Conditions)

16. Group: U 17
Week: 27 Cyrcle: 4/4 4 weeks aout of peridization
Training Session: 115 Training Session: 116 Training Session: 117 Training Session: 118 Training Session: 119 Training Session: 18th S.L.G Day off:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
27/1 28/1 29/1 30/1 31/1 1/2 2/2
Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30
Intensity: Low Intensity: Moderate Intensity: High Intensity: Moderate Intensity: Low
Total training time: 60'+ Recov Total training time: 80'+ Prev. Total training time: 75'+ Prev. Total training time: 70'+ Prev. Total training time: 60'
Topics: Τechnical Topics: TACTICAL-CONDITIONING Topics: TACTICAL-TECHNICAL Topics: TACTICAL- FINISHING Topics: EXTRA- SET PIECES
Warm Up (15’+15') Warm Up (30’) Warm Up (30’) Warm Up (30’) Warm Up (8’+4'+3')
Funny or Technical
warm up 8'
Natural training(B) +flexibility Competitive game on small goals IN-OUT exercises
Technical juglling skills Technical juglling skills X6 …R:30'' duration 3'
EPE EPE POWER sprint training EPE Reaction sprints
During of the session
1X50m R:30'' , 2X40m R:25’’
3x30m R:20'', 4X20m R:15'',
5X10m R:10'' backward
Passing drill (15’) Passing drill (25’) Passing drill Passing drill (15’) Passing drill
Competitive funny game 3X6' R:2' TACTICAL FINISHING
2V2 footvolley 2X6' R:3'
possession game (15') possession game (30') possession game (15') possession game possession game (10')
RONDOS 8V2 (A group) 9V9+2 RONDOS 6V6V6 RONDOS 8v2
5X4' R:2' 3X3' R:1,5'
Position game Position game Position game (30') Position game ( 20') Position game (15')
4V4+4+4+2gk
6x2’(3+3)
Strength / Conditioning Strength / Conditioning Strength / Conditioning EXTRA- SET PIECES (5') EXTRA- SET PIECES (10')
SET PIECES-offensive SET PIECES
Prevention Prevention Prevention Prevention Prevention
DAY OFF
Dynamic str./flexibility +
general warm up
Dynamic str./flexibility + general
warm up
Dynamic str./coordination+
technical warm up IN CIRCLE
RONDOS 4V4+3(6X2' R:30'')
(A Group) // 6V2(B Group)
(3x2' per group)
GYM (Max flexibility) GYM CORE Flexibility MAX stretch program
3X5' R:2'
9V9 +2Gk
(B GROUP) 6x50mx2 set R:20''
(A GROUP) 6x30m R:20''
+6X20m backward
18th Super League Game (90')
….....-OFI
5X4' R:2' (5 games per team)
5+5V5+5 +2Gk
GYM STRENGTH -SET training Flexibility 3X10 reps/ leg
15m X 8X 1 (R: 30'', R:1') Multi
with finishing
5m X 6X 1 (R: 30'') Multi
Dynamic str. +COORDINATION
warm up
TECHNICAL BOX
4th In-season Periodization week (Real Conditions)

17. Group: U 17
Week: 28 Cyrcle: 4/5 4 weeks aout of peridization
Training Session: 120 Training Session: 121 Day off: Training Session: 122 Training Session: 123 Training Session: 124 Training Session: 19th S.L.G
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3/2 4/2 5/2 6/2 7/2 8/2 9/2
Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30
Intensity: Moderate Intensity: High Intensity: Moderate Intensity: Moderate Intensity: Low
Total training time: 80'+ Recov Total training time: 80'+ Prev. Total training time: 80'+ Prev. Total training time: 70'+ Prev. Total training time: 60'
Topics: Τechnical Topics: TACTICAL-UNDERLOAD Topics: TACTICAL-CONDITIONING Topics: TACTICAL- FINISHING Topics: EXTRA- SET PIECES
Warm Up (15’+15') Warm Up (25’) Warm Up (30’) Warm Up (30’) Warm Up (8’+4'+3')
Dynamic str./coordination+
technical warm up IN CIRCLE
Funny or Technical
warm up 8'
Flexibility-technical Strength Endurance IN-OUT exercises
Technical juglling skills
12ex X(15''-15'')X 1,
R15'' R:45''
X6 …R:30'' duration 3'
EPE EPE POWER sprint training EPE Reaction sprints
During of the session
ABC drill with finishing on
Normal GOAL (8 finishings)
B/(50m-50m) R-J X10repsX1set R:3'
A/(30m-30m) R-J X10repsX1set R:3'
(A+B)+5X20m backward R20''
20m X 4X 2 (R:1, 30'') finishing +
1v1 (set)
Passing drill (25’) Passing drill Passing drill Passing drill (15’) Passing drill
3X6' R:2' TACTICAL FINISHING
2X6' R:3'
possession game (30') Passing drill (20’) Passing drill (20’) possession game possession game (10')
9V9+2 RONDOS 6V6V6 TACTICAL BUILD UP (Group training) RONDOS 8v2
5X4' R:2' 3X3' R:1,5' 2X9' R:2'
Position game Position game (35') Position game (25') Position game ( 20') Position game (15')
3X5' R:2'
9V9 +2Gk
4V4+4+4+2gk
6x2’(3+3)
Strength / Conditioning Strength / Conditioning Strength / Conditioning EXTRA- SET PIECES (5') EXTRA- SET PIECES (10')
SET PIECES-offensive SET PIECES
Prevention Prevention Prevention Prevention Prevention
Flexibility MAX stretch program Flexibility 3X10 reps/ leg
19th Super League Game (90')
APOLLON-….....
RONDOS 4V4+3(6X2' R:30'')
(A Group) // 6V2(B Group)
(3x2' per group)
5m X 6X 1 (R: 30'') Multi
GYM CORE
Dynamic str./flexibility +
general warm up
Dynamic str. technical warm up
Dynamic str. +COORDINATION
warm up
TECHNICAL BOX
6X1'X1 R:1,5' R:4'
(+ 4x2'x1set R1,5')
4V4on small goals & 4V4 +2Gk
2X10' R:2'
9V9 +2Gk
GYM STRENGTH -SET training GYM flex+ natural for total body
DAY OFF
5th In-season Periodization week (Real Conditions)

18. Group: U 17
Week: 29 Cyrcle: 4/6* 4 weeks aout of peridization
Training Session: 125 Training Session: 126 Training Session: 127 Training Session: 128 Training Session: 129 Training Session: 20th S.L.G Day off:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
2/10 2/11 2/12 13/2/2020 14/2/2020 15/2/2020 16/2/2020
Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30 Time: 16:30
Intensity: Low Intensity: Moderate Intensity: High Intensity: Moderate Intensity: Low
Total training time: 60'+ Recov Total training time: 80'+ Prev. Total training time: 75'+ Prev. Total training time: 75'+ Prevention Total training time: 60'
Topics: Τechnical Topics: TACTICAL Topics: TACTICAL Topics: TACTICAL- FINISHING Topics: EXTRA- SET PIECES
Warm Up (15’+15') Warm Up (30’) Warm Up (30’) Warm Up (30’) Warm Up (8’+4'+3')
Technical or funny
warm up in groups 8'
Natural training(B) +flexibility Strength for upper body IN-OUT exercises
Technical juglling skills X6 …R:30'' duration 3'
EPE EPE POWER sprint training EPE Reaction sprints
During of the session
2X50m R:30'' , 3X40m R:25’’
4x30m R:20'', 5X20m R:15'',
+6X10m backward
Passing drill (15’) Passing drill (25’) Passing drill Passing drill (15’) Passing drill
Competitive funny game 3X6' R:2' TACTICAL FINISHING
2V2 footvolley 2X6' R:3'
possession game (15')A GROUP possession game (25') possession game (10') possession game possession game (10')
9V9 +2Gk RONDOS 6V6V6 RONDOS 8v2
4'X2 R:2' 3X2' R:1'
Position game Position game Position game (35') Position game ( 25') Position game (15')
9V9 +2Gk 3V3 + 2gk 6x1’ R:2' R:4' 4V4+4+4+2gk
5'X2 R:2,5' 6x2’(3+3)
Strength / Conditioning Strength / Conditioning Strength / Conditioning EXTRA- SET PIECES (5') EXTRA- SET PIECES (10')
Prevention Prevention Prevention Prevention Prevention
GYM (Max flexibility) GYM CORE for total body GYM flex+ natural for total body
DAY OFF
Dynamic str./flexibility +
general warm up
Dynamic str. technical warm up
Dynamic str./coordination+
technical warm up
RONDOS 3V3+3(3X2' R:60'') +
RONDOS 3V3+3(3X1' R:30'')
5m X 6X 1 (R: 30'') Multi
(B GROUP) 6x50mx2 set R:20''
(A GROUP) 6x30m R:20''
+6X20m backward
15m X 8X 1 (R: 30'', R:1') Multi
with finishing
RONDOS 4V4+3(6X2' R:30'')
SET PIECES
GYM STRENGTH -SET training Flexibility 3X10 reps/ leg
20th Super League Game (90')
OLYMPIAKOS-…....
Dynamic str./FARTLEK Barca
warmup (15')
TECHNICAL BOX
12ex X(10''-10'')X 1, R10'' R:25''
3X5' R:2'
9V9 +2Gk
SET PIECES
6th In-season Periodization week (Real Conditions)

19. Pre season-Periodization Model (Proposition)