Free player workbook
6-Week Pre-Season Training Program for Soccer (PDF)
Count back six weeks from your first competitive match. Our free 19-page pre-season football training plan shows you which individual sessions to fit around club training and what to change when your team adds a friendly.
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- Weekly plans
- 3
- Drill diagrams
- 2
- Printable logs
Inside the plan
What’s Inside Our Pre-Season Football Training Plan?
Start with a ball, a wall and four markers. Each week gives you one football action to practise and a cue to take into your next club session.
Six Weekly Training Plans
Check your first touch in week one. Then work on moving after a pass, scanning before you receive and turning under pressure. Repeat the same check in week six.
Three Illustrated Drills
Set up a first-touch gate on your own. With teammates, use the passing triangle to find a new angle or release a runner into a wide channel for a 1v1.
A Planner and Progress Tracker
Print the weekly planner for your club sessions and fixtures. Use the six-week tracker to record training time, match minutes, effort and one action you tried.
From week one to matchday
How to Use Your Six-Week Plan
What changes when your club adds a Saturday friendly? Pages 14–15 show the week with and without the fixture, then follow two teammates who played 15 and 75 minutes.
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Step 01
Mark Your Club Dates
Write down your opening match, team sessions and friendlies before adding any individual work.
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Step 02
Check Your First Touch
Stand three metres from a wall. Take five returns with each foot and count how many first touches go cleanly through the gate.
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Step 03
Adjust for the Friendly
In our example, the Saturday friendly replaces the optional field session. Record the minutes you actually play.
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Step 04
Take One Cue Into the Game
Repeat the check in week six. Pick one action for matchday, such as looking over your shoulder before the ball arrives.
Ready for week one
Download Your Free Pre-Season Training Plan PDF
Save the drills to your phone for the pitch. Print pages 17–18 for your weekly planner and six-week tracker, then pencil in your first fixture.
Download the Free Pre-Season PlanThe timed sessions are for older youth and adult outfield players who already train regularly. Page 16 includes shorter, coach-led games for younger players and options for players returning after a break.