Soccer physical preparation with complete program and guide

As you surely know, the pre-season physical preparation is a key element in the life of a team. This preparation can determine the success or failure of a season, which is why it is crucial to give it special attention. Forget simple laps around the field or aimless strength training sessions. Soccer physical preparation is anticipated, measured, and prepared intelligently and thoughtfully.

1. How to define a soccer-specific physical preparation program? (example)
2. Example of a pre-season physical preparation program over 5 weeks
3. What exercises to implement during a physical training session?
4. How to succeed in your physical preparation?
5. Mistakes to avoid during pre-season physical preparation
6. How to test your players' physical level at the start of the season?
7. Physical preparation with or without the ball?

To assist you in this task, we have prepared a comprehensive guide with an example program of soccer-specific physical preparation, as well as pitfalls to avoid and our advice on the eternal question: should physical preparation be done with or without the ball? Overview.

How to define a soccer-specific physical preparation program? (with example)

First of all, it is essential to remember that physical preparation is not improvised. Do not arrive on the first day of training with a vague idea of what your training session will look like. This advice is also valid if you are preparing for a certification like the Brevet d'Entraineur de Football (BEF) or the Brevet de Moniteur de Football (BMF). It is important to anticipate your players' expectations and to create a pre-season program that aligns with your season goals.

There are 4 main concepts in a soccer physical preparation program that allow you to work on different athletic aspects:

1. PPG: general physical preparation
2. PPS: specific physical preparation
3. The VMA (Maximum Aerobic Speed)
4. The PMA (Maximum Aerobic Power)

The other essential points of good physical preparation are warm-up, stretching, and finally recovery. These 3 points are just as important if you want to get the best out of your players. So, remember to prepare your warm-up exercises and also plan for recovery. You should encourage your players to listen to their bodies to progress coherently.

Example of a pre-season physical preparation program (5 weeks)

Here is an example of what you can implement during your pre-season physical preparation program. It is a template that you can adapt and to which you can add your own personal touch.

Keep in mind an important element: the closer you get to the start of the championship, the more the volume should decrease and the intensity should gradually increase. This logic will allow you to build up and prevent injuries.

What exercises to implement during a physical training session?

When preparing your pre-season physical training session, we advise you to use a large number of different exercises to avoid boring your players. Here are some examples you can use during your team's physical preparation:

1. Athletic work: the pyramid "1 to 4" then "4 to 1"

A simple athletic workshop to set up and practical in pre-season. It will allow your players to work with many variations. Strong mentality recommended!

Athletic work: the pyramid "1 to 4" then "4 to 1"

For this physical preparation exercise, set up five cones about 10m apart as shown in the animation above. Ask the players to position themselves at the goal line, leaving 1 to 2 meters of space between them.

The workshop proceeds as follows: the players will sprint to the first cone, turn around and sprint back to the starting line. They repeat in the same way going to the 2nd cone, then again to the 3rd line of cones. Return to the goal line before doing the same to the 4th line, return and finish at 100% to the starting point.

The ideal would be to perform 5 to 10 repetitions and gradually add variations: ball control, backward running, touching the line with the hand, etc.

2. Athletic circuit with the ball: passing and agility work

This exercise consists of a circuit that combines different aspects such as athletic work, agility, and passing quality. Used in pre-season at Manchester City, it should help your players prepare well for the year.

Athletic circuit with the ball: passing and agility work

Remember to prepare your workshop in advance, this will prevent your players from waiting. For this exercise, you will need poles, 4 hoops, 3 cones, and markers.

The workshop proceeds as follows:

1. The first player (A) positions at the marker and will pass to the second player (B) who returns it with a one-touch play.
2. A then plays a through ball to B through the gate.
3. A will perform agility and speed work within the hoops, then the 3 cones behind. All this right after making his pass.
4. The second player B plays to the third player (C), who will control the ball after weaving through the poles.
5. C then plays to the last player (D) who will make an off-the-ball run then dribble a few meters.
6. The circuit ends with B making a pass to the next player waiting at the start.

During your instructions, you should emphasize the importance of relative intensity during this physical preparation exercise: the acceleration of the second player and the agility work of the first player must be done at 100%.

How to succeed in your soccer-specific physical preparation?

There are several key success factors during pre-season physical preparation, but one of the most important is surely timing. You need to start your preparation at the right time, neither too early nor too late. The right time will obviously depend on the end date of the previous season and the start date of official matches. If the season ended in late June, it is generally preferable to start physical preparation in early August. You then need to adapt depending on the level at which your team plays, as an amateur club will not have the same needs or facilities as a semi-professional club, for example.

To succeed in your soccer physical preparation, it is also essential to individualize the program you implement. Take the example of a squad of 20 players. These 20 players will not all have the same athletic level or the same room for improvement. If you do not adapt your training sessions to each player, the more comfortable elements will stagnate and conversely, the players who are struggling will burn out without having the opportunity to progress.

Finally, remember to respect the progression set in the training programs. Increase the load and intensity progressively throughout the session and throughout the program. Do not rush into exercises, distances, or loads that are too heavy for your players. Take the time to apply the basics and then gradually step up using a variety of physical exercises.

Mistakes to avoid during pre-season physical preparation

The first major point you absolutely want to avoid during your team's pre-season physical preparation is injury. You want your players to be in shape for the first day of the championship, hence the importance of gradually building up and emphasizing recovery outside of training sessions to avoid contracting one of the most common injuries among soccer players.

The other mistake often made in amateur soccer is neglecting lifestyle. Food, alcohol, smoking, and rest are integral parts of soccer physical preparation. If the lifestyle does not align with the training program, the efforts will likely not have the expected effects. So, emphasize the importance of a good lifestyle. Lifestyle is 50% of the work (sometimes even more!).

How to test your players' physical level at the start of the season?

Testing your players' athletic level is important as it will serve as a work base, and you can perform the same test later in the season to see your players' progress. It will also be very practical when you want to individualize your physical preparation program by creating level groups, for example.

Cooper Test

The first well-known test to evaluate your squad's athletic level is the Cooper Test, which estimates a player's VO2Max. It is quite simple to set up and involves running the maximum number of laps (400m track) in 12 minutes.

VAMEVAL Test

This is the classic test when it comes to soccer physical preparation testing, and it evaluates your players' aerobic endurance performance. It is the most well-known VMA test. You will first need to obtain an audio track that you can find on YouTube by searching for “VAMEVAL audio track”. Then, here's how to set it up:

1. On an athletics track, place a cone every 20m.
2. Divide your squad into 2 groups (by level if possible)
3. The players will start at a speed of 8.5km/h around the track.
4. Every minute, the speed increases by 0.5km/h and the players must reach the marker at the beep.

Once a player is no longer able to reach a level, the test ends for them. They step aside and can determine their VMA: it corresponds to the last level of the audio track.

Implementing physical preparation with or without the ball?

Ah, the eternal question. Let's start with a simple fact: soccer is played with a ball, so your physical preparation program must include exercises with the ball, quite simply. That said, we do not recommend 100% ball programs for the simple reason that some athletic aspects are easier to work on without the ball. Take inspiration from professional clubs and the training exercises they use, and you will see that a good part of their preparation is done without the ball.

The other important element to consider is the psychological aspect. Soccer physical preparation can be long, and it is important to keep your squad's morale high. What does a soccer player hate more than a physical exercise? A physical exercise without the ball! So, remember to alternate and always incorporate ball exercises during your training sessions. Whether during the warm-up or as an end-of-session exercise.

However, be careful, you are still in the period of physical preparation. It is out of the question to include exercises that do not meet your objectives. These exercises must be there to support the program and must also allow for increasing intensity and load. Do not add exercises just to “reward” your players.

As we have seen, pre-season soccer physical preparation is a vast subject that every coach should consider. It is crucial to think about it in advance (often from the end of the previous season) and anticipate it. Prepare a complete program using our examples of physical-dominant exercises and remember to individualize your sessions as much as possible to help your players progress. Incorporate ball exercises and don't forget to enjoy the entire season!