Introduction

In order to be successful in coaching, the coach must be well prepared and plan ahead. The importance of planning cannot be underestimated. A team's training schedule should be organised and planned to ensure goals are achieved. The planning process therefore should be an organised, methodical and scientific procedure which assists the players and coach to achieve predetermined standards.

Phases of a Yearly Plan

A yearly training program has to be simple and flexible. All coaches should have a yearly plan dividing the training year into small phases.

Each of these phases will have specific training objectives. This enables the coach to work within manageable segments. It helps him ensure his team achieves the best possible performance at a set time.

The yearly plan is divided into 3 main phases of training:

1. Transition Phase (Off-Season)
2. Preparation Phase (Pre-Season)
3. Competition Phase (In-Season)

Football is seasonal, with a competition period of approximately 6 months, which normally follows a 3 or 4 month preparation period. This leaves a transition period of 2 or 3 months.

Note Well

All coaches should adopt an annual training program. A planned and systematic approach to training is crucial to the on-field success of the team. Prior to the planning of any phase of a new season, a thorough evaluation of the previous season must be conducted.

Individual player and team performance assessment should be carried out by the coach. This should include all aspects of team fitness, skills, match performances, nutrition, lifestyles and relationships between coaching staff and off field personnel.

1. Transition Phase

This eight to ten week period follows the intense competitive season. The aim during this time should be to maintain physical conditioning and facilitate recovery. The following principles apply to the transition phase:

(a) Maintain a general level of fitness around 50%-60% of the competition phase.
(b) Change the training venue and alter the type of training.
(c) Analyse past performance and construct a yearly plan for the new season.

During this period players should stay active to maintain endurance fitness and control body weight. Off-season recereational activities are useful.

This period is the most suitable time for overcoming weaknesses in body structure, conditioning and skill. Weight training programs, speed work and skill development can be carried out.

2. Preparation Phase

During this time the footballer's general physical preparation and skills can be developed.

The early phase is a period of high volume training which must be increased at a gradual rate. Volume continues to increase progressively until the middle of the preparation phase, when intensity is gradually increased as volume decreases. During the later stages of this phase increasing emphasis should be placed on skill and strategy practice.

The following principles apply:

• <!--[if !supportLists]-->Provide a high volume of training at 30%-40% intensity.
• <!--[if !supportLists]-->Aim to develop endurance, strength and speed as the foundation of the season ahead.
• <!--[if !supportLists]-->Progressively increase the workload devoted to improving individual and team skills.

3. Competition Phase

During the competition phase coaches should emphasise skill practice and the development of team plays, while working to maintain fitness levels which were developed in the preparation phase.

The typical football week is characterised by Sunday being a free day, Monday training relatively light, with a high volume, high intensity workout on Tuesday, with reduced training leading up to the Saturday match day.

Principles to apply include:

• <!--[if !supportLists]-->Maintenance and improvement in level of conditioning.
• <!--[if !supportLists]-->Develop and practise team plays and tactics.
• <!--[if !supportLists]-->Reduction in the volume and intensity of training prior to the finals.
• <!--[if !supportLists]-->Coaching effectively is heavily dependent on how well the coach is organised and how effectively the training plan is structured.

The Weekly Plan
Just as the football year can be divided into 3 main phases (transition, preparation and competition) so too can these phases be further subdivided.

Training progresses in cycles of activity usually considered to be of seven days duration. The format of these cycles will depend on the number of training sessions held each week.

In planning the typical competitive week the coach should take into account both the volume and intensity of the training. The coach must allow for the physical nature of the game and the limitations of his players in coping with heavy training loads without adequate rest.

Overtraining is a real problem and can lead to a sudden drop in performance. The coach must be able to evaluate all these factors in planning the weekly program.

The effective coach must monitor his players' performances and tailor the volume and intensity of training to have the team at a peak prior to each match.

Most senior clubs organise 2 or 3 training sessions per week with rest days between sessions. A complete rest day or a light training session becomes an important consideration during the normal rigours of a football season. This 'hard-easy' approach to the planning of a weekly training program is a sound principle to follow. It allows players to progressively adapt to greater levels of work without suffering undue fatigue.

Sunday: Recovery-rehabilitation or light run
Monday: Cross training-swim, jog, light skills
Tuesday: 90-100 minutes intensive and competitive
Wednesday: Rest or specialist training
Thursday: 60-75 minutes - skills and team plays
Friday: Rest
Saturday: Game

Be Aware

The following training variations should be kept in mind:

• <!--[if !supportLists]-->Senior or older players require less intensity of training.
• <!--[if !supportLists]-->Avoidance of injuries during training is an important consideration.
  

Training is boosted mid year and tapers off 2-3 weeks before the finals.