Pre-Season Fitness Block

U14 U16+ Adult advanced fitness

4

Weeks

3

Per Week

12

Sessions

Overview

A dedicated 4-week pre-season fitness block to build the aerobic base, sprint capacity, and agility needed before tactical training begins.

Goals

✓ Build aerobic base for 90-minute match demands
✓ Improve sprint speed and change-of-direction
✓ Develop core strength and injury resilience

Weekly Breakdown

Week 1

Aerobic Base

40 min

Dynamic Warm-Up fitness Ball-Integrated Fitness Circuit fitness Cool-Down Routine fitness

Week 2

Speed & Agility

37 min

Explosive Starts fitness Cone Agility Circuit fitness Partner Sprint Races fitness

Week 3

Power & Explosiveness

47 min

Beep Test Prep fitness Resistance Band Circuit fitness Sprint Mechanics fitness

Week 4

Match Fitness

50 min

Reduce volume slightly — taper into the season.

Ball-Integrated Fitness Circuit fitness Interval Runs fitness Cool-Down Routine fitness