Table 1.
On-field phases.
| Phase | Activity/Intensity | Progressive Sport-Specific Exercises |
|---|---|---|
| 1 | Activity without ball | Confidence acquisition toward the environment and the ground |
| Running in place without shoes and global coordination exercises | ||
| Slow running in a straight line | ||
| Back jogging in a straight line and running patterns with low-speed variations | ||
| Advanced proprioceptive paths | ||
| Light jumps and landings | ||
| Activity with ball | None | |
| Cardiovascular intensity | Aerobic | |
| 2 | Activity without ball | Proceed with running patterns and coordination exercises |
| Increasing difficulty and speed of proprioceptive paths | ||
| Increasing speed of straight-line running with “stop and go” | ||
| Circular running and skip exercises | ||
| Anaerobic threshold running for 8 minutes | ||
| Activity with ball | Begin to kick a soft soccerlike ball and run with it | |
| Cardiovascular intensity | Aerobic | |
| Anaerobic (< 10% of the time) | ||
| 3 | Activity without ball | Running at different speeds with slow changes of direction |
| Slow decelerations | ||
| Skips (different patterns), jumps, and land-offs associated with rotation | ||
| Anaerobic threshold running for 12 minutes | ||
| Activity with ball | Kicking ball exercises associated with lateral movements and jumps | |
| Technical and specific skill training, dribbling | ||
| Cardiovascular intensity | Aerobic | |
| Anaerobic (< 30% of the time) | ||
| 4 | Activity without ball | Running with fast changes of direction on different proprioceptive paths |
| Anaerobic training with sprinting and fast change of direction | ||
| Decelerations | ||
| Anaerobic threshold running for 16 minutes | ||
| Activity with ball | Proceed with technical exercises with ball of phase 3 | |
| Running with faster changes of direction on different proprioceptive paths | ||
| Anaerobic training with sprinting and fast change of direction with ball | ||
| Small matches (3 vs 3, 1 vs 1), corner kicks, kick offs, etc | ||
| Cardiovascular intensity | Aerobic | |
| Anaerobic (< 50% of the time) | ||
| Anaerobic alactacid | ||
| 5 | Activity without ball | Proceed in running with sprints and changes of direction |
| Acrobatic exercises with little obstacles | ||
| High-intensity exercises | ||
| Anaerobic threshold running for 20 minutes | ||
| Activity with ball | High-intensity exercises in playing-like situations | |
| Maximal-intensity soccer matches (3 vs 3, 2 vs 2, 1 vs 1), power kicks, and tackling | ||
| Cardiovascular intensity | Aerobic | |
| Anaerobic (> 50% of the time) | ||
| Anaerobic lactacid |