materi sepak bola

1. AFC B DIPLOMA
PERIODISATION
Coach VINAY SINGH
I LEAGUE TEAM
CHURCHILL BROTHERS

2. PERIODISATION FOR SEASON
2019 - 2020
OCTOBER 15 -2019 T0
APRIL 2020
1)PRE SEASON :
2)IN SEASON OR COMPETITION PHASE
3)POST SEASON
PRE – SEASON ( 7 Oct to 15 Nov )
COMPITITION PHASE ( 16 Nov to 12 April )
POST SEASON ( After 15 April )

3. PRE-SEASON PLAN FOR
CHURCHILL BROTHERS
MONTHS
OCTOBER NOVEMBER DECEMBER JANUARY FEBRUARY MARCH APRIL
MACROCYCLES -1
6 WEEKS
COMPETITION PERIOD-
I LEAGUE MATCHES
MICRO CYCLES
TRANSITI
-ON
PERIOD
AFTER
APRIL 12th
PREPARATORY
PHASE

4. TECHNICAL STAFF
Edward Ansah
Churchill Alemao
Club Owner
Head Coach
Assistant Coach

5. SQUAD
2019 - 2020

6. SQUAD
2019 - 2010

8. 2019 OCTOBER MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF WEEK
सोमवार मंगलवार बुधवार गुरुवार शुक्रवार शनिवार रनववार
30 01 02 03 04 05 06
07 08 09 10 11 12 13
Reporting Day
at Players
Apartments
DAY OFF Team meeting
& Get together
Presentation on
Full year program
Light Training
Team Bonding
activity
Light Training
Team Bonding
activity
Fitness
Testing
DAY OFF
14 15 16 17 18 19 20
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 1)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 1)
TIME:-
DAY OFF
21 22 23 24 25 26 27
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 2)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 2)
TIME:-
DAY OFF
28 29 30 31 01 02 03
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 3)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
04 05 06 07 08 09 10

9. 2019 NOVEMBER MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF
WEEK
सोमवार मंगलवार बुधवार गुरुवार शुक्रवार शनिवार रनववार
28 29 30 31 01 02 03
TECH / TACT/
TRAINING
TIME:-
GAME WITHIN OUR
TEAM
TIME:-
DAY OFF
04 05 06 07 08 09 10
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 3)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
GAME WITHIN OUR
TEAM
TIME:-
DAY OFF
11 12 13 14 15 16 17
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 4)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
FRIENDLY GAME
TIME:-
DAY OFF
18 19 20 21 22 23 24
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 4)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
FRIENDLY GAME
TIME:-
DAY OFF
25 26 27 28 29 30 01
TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 5)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
02 03 04 05 06 07 08

10. 2019 DECEMBER MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF WEEK
सोमवार मंगलवार बुधवार गुरुवार शुक्रवार शनिवार रनववार
25 26 27 28 29 30 01
Home
Churchill Brothers
vs
Punjab FC
02 03 04 05 06 07 08
MORNING
RECOVERY.
DAY OFF TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
MORNING
TRAVELLING
TECH / TACT/ TRAINING
(Match day minus one)
TIME:-
Away
Mohan Began
vs
Churchill Brothers
09 10 11 12 13 14 15
MORNING RECOVERY.
EVENING TRAVELLING
DAY OFF TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
MORNING
TRAVELLING
TECH / TACT/ TRAINING
(Match day minus one)
TIME:-
Away
Real Kashmir Fc
vs
Churchill brothers
16 17 18 19 20 21 22
MORNING RECOVERY.
EVENING TRAVELLING
DAY OFF TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 5)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
MORNING
TRAVELLING
23 24 25 26 27 28 29
TECH / TACT/ TRAINING
(Match day minus one)
TIME:-
Away
Indian Arrows
vs
Churchill brothers
MORNING RECOVERY.
EVENING TRAVELLING
DAY OFF TECH / TACT/
TRAINING
TIME:-
FOOTBALL CONDITIONING
TRAINING. ( CYCLE 1 WEEK 6)
TIME:-
FOOTBALL RECOVERY
TRAINING
30 31 01 02 03 04 05
DAY OFF TECH / TACT/
TRAINING
TIME:-

11. 2020 JANUARY MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF WEEK
सोमवार मंगलवार बुधवार गुरुवार शुक्रवार शनिवार रनववार
30 31 01 02 03 04 05
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/ TRAINING
(Match day minus one)
TIME:-
Home
Churchill brothers
vs
East Bengal
MORNING
RECOVERY.
06 07 08 09 10 11 12
MORNING
TRAVELLING
TECH / TACT/ TRAINING
( Match day minus one)
TIME :-
Away
Aizwal FC
vs
Churchill brothers
MORNING RECOVERY.
EVENING TRAVELLING
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/ TRAINING
(Match day minus one)
TIME:-
Away
Chennai City FC
vs
Churchill brothers
13 14 15 16 17 18 19
MORNING RECOVERY.
EVENING TRAVELLING
DAY OFF TECH / TACT/
TRAINING
TIME :-
TECH / TACT/
TRAINING
TIME:-
MORNING
TRAVELLING
TECH / TACT/ TRAINING
(Match day minus one)
TIME:-
Away
Trau FC
vs
Churchill brothers
20 21 22 23 24 25 26
MORNING RECOVERY.
EVENING TRAVELLING
DAY OFF TECH / TACT/
TRAINING
TIME :-
TECH / TACT/
TRAINING
TIME :-
MORNING
TRAVELLING
TECH / TACT/ TRAINING
(Match day minus one)
TIME:-
Away
Gokulam FC
vs
Churchill brothers
27 28 29 30 31 01 02
MORNING RECOVERY.
EVENING TRAVELLING
DAY OFF TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
03 04 05 06 07 08 09

12. 2020 FEBRUARY MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF WEEK
सोमवार मंगलवार बुधवार गुरुवार शुक्रवार शनिवार रनववार
27 28 29 30 31 01 02
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Home
Churchill brothers
vs
Naroca FC
03 04 05 06 07 08 09
MORNING
RECOVERY.
DAY OFF TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Home
Churchill brothers
vs
Chennai City FC
10 11 12 13 14 15 16
MORNING
RECOVERY.
DAY OFF TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Home
Churchill brothers
vs
Aizwal FC
17 18 19 20 21 22 23
Home
Churchill brothers
vs
Real Kashmir FC
Home
Churchill brothers
vs
Mohan Began AC
MORNING
RECOVERY.
24 25 26 27 28 29 01
DAY OFF TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
MORNING
TRAVELLING
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Away
East Bengal
vs
Churchill brothers
02 03 04 05 06 07 08

13. 2020 MARCH MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF WEEK
सोमवार मंगलवार बुधवार गुरुवार शुक्रवार शनिवार रनववार
24 25 26 27 28 29 01
MORNING RECOVERY.
EVENING TRAVELLING
02 03 04 05 06 07 08
DAY OFF or
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Home
Churchill brothers
vs
Trau AC
MORNING
RECOVERY.
DAY OFF or
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Home
Churchill brothers
vs
Gokulam FC
09 10 11 12 13 14 15
MORNING
RECOVERY.
DAY OFF TECH / TACT/
TRAINING
TIME:-
FOOTBALL
CONDITIONING
TRAINING. ( CYCLE 2
WEEK 1) TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
16 17 18 19 20 21 22
TECH / TACT/
TRAINING
TIME:-
DAY OFF TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-
MORNING
TRAVELLING
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Away
Punjab FC
vs
Churchill brothers
23 24 25 26 27 28 29
MORNING RECOVERY.
EVENING TRAVELLING
DAY OFF TECH / TACT/
TRAINING
TIME:-
FOOTBALL
CONDITIONING
TRAINING. ( CYCLE 2
WEEK 1) TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
DAY OFF
30 31 01 02 03 04 05
TECH / TACT/
TRAINING
TIME:-
TECH / TACT/
TRAINING
TIME:-

14. 2020 APRIL
MONDAY
FIRST DAY OF WEEK
सोमवार मंगलवार बुधवार गुरुवार शुक्रवार शनिवार रनववार
30 31 01 02 03 04 05
MORNING
TRAVELLING
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Away
Indian Arrows
vs
Churchill brothers
MORNING
RECOVERY.
EVENING
TRAVELLING
DAY OFF
06 07 08 09 10 11 12
TECH / TACT/
TRAINING
TIME :-
FOOTBALL
CONDITIONING
TRAINING. ( CYCLE 2
WEEK 2)
TIME:-
FOOTBALL RECOVERY
TRAINING
TECH / TACT/
TRAINING
TIME:-
MORNING
TRAVELLING
TECH / TACT/ TRAINING
( Match day minus one)
TIME:-
Away
Naroca FC
vs
Churchill brothers
13 14 15 16 17 18 19
MORNING
RECOVERY.
EVENING
TRAVELLING
DAY OFF TEAM MEETING
POST SEASON PLAN
GIVEN TO PLAYERS
20 21 22 23 24 25 26
27 28 29 30 01 02 03
04 05 06 07 08 09 10

15. Week 1 REST REST REST REST REST REST REST
Week 2 Core 1Strength
1Extensive
running 1
REST Prevention
Intensive running
1
Core 2
REST Core 1
Strength 2
Extensive
running 1
REST REST
Week 3 Core 1
Strength 1
Extensive
running 2
REST Prevention
Intensive running
2
Core 2
REST Core 1
Strength 2
Extensive
running 2
REST REST
Week 4 Core 1
Strength 1
Intensive
running 1
REST Strength 2
Core 2
Intensive
running 2
Strength 3
Core 3
REST
Week 5 Core 1
Strength 1
Intensive
Running 2
REST Strength 2
Core 2
Intensive
running 2
Strength 3
Core 3
REST
POST – SEASON strength and conditioning

16. Program information:
1. All players should have a minimum of one weeks of passive rest and recovery
2. Players who have been injured or missed large part of the season can begin
work in week 1 (bay using week 2 in the program over)
3. All other players should follow the calendar over and begin work in week 2
4. All players should complete the appropriate groin or hamstring injury
prevention session on the strength day
5. Before each workout in the fitness centre do exercises for stabilizers hock
ankle and knee
6. Before each run practice do a dynamic warm-up period of two rounds
7. Before the workout at the fitness centre do the warming-up on cycle ergo
meter or treadmill for a period of 4-5 min., after which it should do the
shaping exercises the entire body
8. After each workout to do static stretching exercises (20-30 "endurance)
POST – SEASON strength and conditioning

19. Strength program

20. Extensive Running 1 and 2

21. Intensive Running 1 and 2