This is a simple three week pre-season fitness program promoted by the FA of England. Simple, no expensive equipment and designed for every level of athlete getting ready for the season. Want to win?
Start now.
Hal White
YNWA
Three-Week Programme The FA
This three-week plan is for players who want a head-start when their club's own pre-season training begins.
This three-week programme, unlike the six-week version described elsewhere, does not get you fit for playing football. What it does, however, is give you a solid grounding for your club's pre-season training regime, and a head-start on the rest of your team-mates.
WEEK ONE
Session One
Find a football pitch, ideally somewhere that takes you five minutes to jog to for the perfect warm-up.
WEEK ONE
Session One
Find a football pitch, ideally somewhere that takes you five minutes to jog to for the perfect warm-up.
- Five-minute jog to park/pitch
- Stretch
- Five three-quarter pace sprints from one touchline to the other and back, with 30-second recovery rests between each sprint
- Two and a half minute recovery (jog on the spot or kick a football about)
- Repeat the above
- Five-minute jog home
Session Two
One set of press-up/squat circuit.
Session Three
Imagine the perimeter of a football pitch divided into six sections to run around. From one corner to the half-way line is one section, then on to the next corner flag is another. The goal-line is the next section, and then up to the half-way line is the next and so on until you are back where you began. These six sections provide the framework for this next drill.
One set of press-up/squat circuit.
Session Three
Imagine the perimeter of a football pitch divided into six sections to run around. From one corner to the half-way line is one section, then on to the next corner flag is another. The goal-line is the next section, and then up to the half-way line is the next and so on until you are back where you began. These six sections provide the framework for this next drill.
- Five-minute jog to park
- Running six laps of the pitch, in the following sequence:
- Sprint one section, jog five
- Sprint two sections, jog four
- Sprint three sections, jog three
- Sprint four sections, jog two
- Sprint five sections, jog one
- Sprint all six sections
(Note: you will always be beginning your sprints from the same point on the pitch.)
WEEK TWO
Session One
WEEK TWO
Session One
- Five-minute jog to park
- Stretch
- Five three-quarter pace sprints from one touchline to the other and back, with 20-second recovery rests between each sprint
- Two-minute recovery
- Repeat the above
- Five-minute jog home
Session Two
- Two sets of the press-up/lunge circuit.
Session Three
- Five-minute jog to park
- Stretch
- One lap of full-size football pitch (timed with stopwatch)
- One lap jog for recovery (kick a ball as you go). Repeat the fast and slow laps four more times, on each fast lap attempting to match the time of the first
- Five-minute jog home
WEEK THREE
Session One
Session One
- Five-minute jog to park
- Stretch
- Five sprints across the pitch and back, with 30 seconds recovery between each.
- Two-and-a-half minutes rest
- Four sprints across the pitch and back, with 15 seconds recovery between each
- Two-and-a-half minutes rest
- Three timed sprints across the pitch and back, aiming for 30 seconds or less each time. The recovery time allowed between sprints depends on the time recorded (whatever is left out of the 30 seconds).
- So, a 24-second sprint earns six seconds recovery, a 30-second (or more) sprint earns no recovery.
- Two-and-a-half minutes rest
- Five minutes jog home
Session Two
- Three sets of super circuit.
Session Three
- Dividing the perimeter of the pitch into six sections as in Week One, Session Three, run laps of a football pitch in the following sequence.
- Sprint one section, jog one section for recovery
- Sprint two, jog one,
- Sprint three, jog one
- Sprint four, jog one
- Sprint five, jog one
- Sprint six
- Jog six
Session Four
- Three sets of either press-up/squat or press-up/lunge circuits.
Completing this programme will give you fitness, strength and endurance foundations upon which your club's pre-season will build. It will make pre-season easier, allowing you to push yourself harder and consequently emerge fitter and stronger for the start of the season than you otherwise would have.
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