📅 6-Week Block · U13–Adult

6-Week Pre-Season Block (U13–Adult)

A complete six-week pre-season programme for U13 through adult squads. Builds aerobic base, then power, then match-specific fitness — all with the ball where possible. Get your squad match-ready without dull lap-running.

📅How this block works

Run one focus per week across six weeks. Each week builds on the last, so by week six the concepts combine naturally in match play. Every week links to ready-to-run drills from the library — print the plan or share it to your team WhatsApp. Week six is always assessment: play, observe, and let the habits show.

Week 1

Activation and movement quality

Ease in. Movement prep, mobility, and low-intensity ball work. Rebuild the habit of training after the off-season.

This week's drills U13–adultPossession Fitness Hybrid→U14–U15Plyometric Football Circuit→U12–adultDynamic Stretching Pre-Match→

Week 2

Aerobic base

Build the engine. Game-based conditioning and continuous running to develop the aerobic foundation everything else sits on.

This week's drills U12–adultRecovery Run After Losing Possession→U14–U15Explosive Passing Circuit→U14–adultSpeed Endurance With Ball→

Week 3

Aerobic power and intervals

Raise the intensity. Interval work that mirrors the stop-start demands of a match.

This week's drills U14–U15Aerobic Possession Game→U14–adultSmall Space High-Intensity Game→U13–U14Possession Under Fatigue→

Week 4

Explosive power

Add speed and power — sprints, bounds, and explosive movements. Short, sharp, full recovery.

This week's drills U15–adultFunctional Strength Circuit→U15–U16Regeneration and Activation Session→U15–U16Match Interval Training→

Week 5

Match-specific fitness

Bring it together in small-sided games at match intensity. Fitness in a football context.

This week's drills U12–adultCounter-Attack Transition SSG→U12–U13Pressing Trigger SSG→U10–U14Overload Scoring SSG→

Week 6

Taper and team building

Reduce volume, sharpen up, and build cohesion before the season. Match-ready, not exhausted.