Training programs.
(a week later)
With everything done, and the agreements done, they had their first training session today. Since the club almost made agreements with KVA to have a flexible schedule for them to be able to have morning training.
Both of them are also forced to wake up early for then expected to be able to get to training. They're fetched by transport organized by the club, which makes it easier for them to get there in time for training and to be able to go to school straight after.
They also each received individual training programs where the club thought they could improve themselves:
30 DAY Training Program for Che Louw
Weekly Training Overview
Monday: Strength & Conditioning
Tuesday: Defensive Decision-Making
Wednesday: Recovery
Thursday: Tactical Awareness
Friday: Match Preparation
Saturday: Match Day
Sunday: Recovery & Analysis
Week 1-2: Building Foundations
Monday: Strength & Conditioning
Warm-Up (15 mins): Light jogging, dynamic stretches, agility ladder drills.
Bodyweight Exercises (30 mins): Squats, lunges, push-ups, planks, focusing on form and control.
Core Stability (20 mins): Swiss ball planks, leg raises, and balance drills.
Cool-Down (10 mins): Static stretches and hydration.
Tuesday: Defensive Decision-Making
Warm-Up (15 mins): Passing rondos and reaction drills.
1v1 Defensive Drills (30 mins): Focus on timing tackles and forcing attackers to less dangerous areas.
Positioning Practice (20 mins): Shadow marking and tracking drills to improve spatial awareness.
Cool-Down (10 mins): Stretching and feedback session.
Wednesday: Recovery
Recovery Session (30 mins): Swimming or yoga for active recovery.
Stretching & Core Work (20 mins): Gentle flexibility exercises and stabilization drills.
Thursday: Tactical Awareness
Warm-Up (15 mins): Light dribbling and ball control drills.
Video Analysis (30 mins): Review defensive positioning during past matches to identify improvement areas.
Set-Piece Practice (20 mins): Defending corners and free kicks.
Cool-Down (10 mins): Relaxation and reflection.
Friday: Match Preparation
Warm-Up (15 mins): Light jogging and passing drills.
Tactical Review (20 mins): Discuss defensive strategies and transitions for the upcoming match.
Team Drills (20 mins): Small-sided games to practice teamwork under pressure.
Cool-Down (10 mins): Hydration and motivation talk.
Saturday: Match Day
Pre-Match Warm-Up (30 mins): Dynamic stretches, ball handling, and defensive positioning drills.
Match (90 mins): Apply training concepts during gameplay.
Post-Match Cool-Down (15 mins): Static stretching and hydration.
Sunday: Recovery & Analysis
Recovery Session (30 mins): Gentle swimming or cycling.
Match Analysis (20 mins): Review performance highlights and set improvement goals.
Week 3-4: Enhancing Skills
Gradually increase the intensity of strength exercises (e.g., longer planks, resistance band work).
Introduce defensive drills with 2v2 and 3v3 scenarios to improve decision-making in complex situations.
Use game simulations to practice defensive transitions under time constraints.
Week 5-6: Applying Under Pressure
Incorporate high-pressure drills like 4v4 games to improve quick decision-making.
Emphasize positioning in defensive transitions during full-pitch games.
Continue structured strength and recovery work to prevent fatigue and injuries.
Key Focus Areas
Functional Strength: Build core and lower body strength without adding muscle bulk using bodyweight and resistance drills.
Defensive Awareness: Develop positioning, anticipation, and tackling skills through tactical drills and game scenarios.
Recovery: Allow for sufficient rest and active recovery, especially after matches.
30 DAY Training Program for Leon Sonnenblick
Weekly Training Overview
Monday: Tactical and Decision-Making Drills
Tuesday: Positional Play and Defensive Work
Wednesday: Recovery and Light Tactical Work
Thursday: Final Third Simulation and Match Prep
Friday: Set-Piece and Team-Based Strategy
Saturday: Match Day
Sunday: Recovery and Performance Analysis
Week 1-2: Building Tactical Awareness and Decision-Making
Monday: Tactical and Decision-Making
Warm-Up (15 mins): Passing rondos and quick reaction drills.
Final Third Drills (30 mins): 3v2 situations focusing on shot/pass decision-making under pressure.
Defensive Drills (30 mins): 1v1 situations emphasizing positioning and anticipating attacker movements.
Cool-Down (10 mins): Stretching and hydration.
Tuesday: Positional Play
Warm-Up (15 mins): Light jogging and ball control drills.
Positional Awareness (30 mins): Shadow play drills focused on off-the-ball movement in attack and maintaining defensive shape.
Transition Training (20 mins): 5v5 drills simulating quick transitions from defense to attack.
Cool-Down (10 mins): Relaxation exercises.
Wednesday: Active Recovery
Recovery Session (30 mins): Swimming, cycling, or yoga.
Mental Training (20 mins): Visualization exercises focusing on match scenarios.
Thursday: Final Third Simulation
Warm-Up (15 mins): Agility ladder drills and light dribbling.
Creative Play Drills (30 mins): 2v1 or 3v2 situations focusing on through passes and finishing.
Pressing Drills (20 mins): Practice defensive pressing in the opponent's half.
Cool-Down (10 mins): Stretching and tactical review.
Friday: Set-Piece Preparation
Warm-Up (15 mins): Dynamic stretches and passing drills.
Set-Piece Practice (30 mins): Defending corners, free kicks, and penalties.
Team Drills (20 mins): Focus on communication and positioning during set-pieces.
Cool-Down (10 mins): Relaxation and hydration.
Saturday: Match Day
Pre-Match Warm-Up (30 mins): Ball control, passing drills, and defensive positioning.
Match (90 mins): Apply concepts from training sessions.
Post-Match Cool-Down (15 mins): Gentle stretches and team discussion.
Sunday: Recovery
Recovery Session (30 mins): Light swimming, yoga, or jogging.
Match Analysis (20 mins): Review key moments and decision-making from the match.
Week 3-4: Enhancing Match Simulation and Pressure
Increase intensity during decision-making drills by introducing time limits for actions.
Add game simulations with specific scenarios (e.g., create a goal in 4 passes or regain possession within 5 seconds).
Focus on defensive awareness during high-pressure, small-sided games (4v4).
Key Focus Areas
Final Third Decision-Making: Simulate game-like conditions to improve choices in goal-scoring opportunities.
Defensive Decision-Making: Emphasize reading the game, maintaining shape, and effective transitions.
Balance and Recovery: Ensure recovery sessions after matches to avoid fatigue and injuries.
They are both supposed to follow these training regimes that considers both of their weaknesses and what they have to learn.
Morning Training sessions focus more on the tactical and technical side of things. The club emphasizes on possession-based playing style, focusing on technical skill, quick transitions, and tactical discipline.
While their afternoon sessions are focused on their physical and match simulations. After all is done and well, they evaluate the training sessions for the day.
After the coach's team talk the players begin their morning training session.