Pre-Season by Jens Bangsbo (Patreon)

The term “pre-season” refers to the period between the last game of one season and the first game of the following season. The pre-season can be divided into the "maintenance (or transitional) period" and the "reconstruction (or preparatory) period". The “maintenance period” lies between the last game of the previous season and the resumption of team training. Between this moment and the first game of the new season, we call it the “reconstruction period”.

“Maintenance Period” 

By maintaining a certain amount of endurance training after the end of the season, the decrease in physical condition that always occurs after normal training and competition has ended will be minimized. This will lead to a good basic level of physical fitness right at the start of the “reconstruction period”. To help players relax mentally, some parts of the “maintenance training” can consist of other types of ball games, such as basketball. The number of training sessions per week depends on many factors, but ideally, it should be between one and four times weekly, along with some additional individual training. During the month before the “reconstruction period”, the weekly training frequency should be at least two sessions.

“Reconstruction Period” 

During the “reconstruction period,” physical condition training should consist mainly of played forms and other ball exercises. This ensures specific muscle stimulation and simultaneously allows for technical-tactical training. As the start of the season approaches, the number of training sessions should be gradually increased. During the “reconstruction period,” “training games” are an appropriate form of physical condition training, but it is important not to conduct them before the players are physically prepared for the demands of a complete game.

Training Camps (Stages) 

During the “reconstruction period,” clubs regularly organize training camps or stages. They can last just a few days or even a week (or more). Unfortunately, many coaches see the stages as a good opportunity to develop high levels of physical condition, including therefore three intensive training sessions per day. This is a mistake that inevitably results in many injuries. Many teams, even at a high level, return home after the end of the stages with several injured players and a mentally and physically exhausted group. The stages should be renamed as “recovery” and physical condition training should not be their most important aspect. Having the team together for an extended period can bring many benefits. This period, where players are gathered under less “stress” than usual, can enhance team spirit and more time can be invested in the development of technical, tactical, and strategic aspects, both in theory and practice. During the “reconstruction period,” it can be advantageous to work in smaller groups. A training model that is easy to organize and can also be motivating for the players is “station” training. 

By starting the “reconstruction period” with a relatively high level of physical condition, it is possible to opt for a slower development of physical capacities at the restart of club training, and time can be used to improve other characteristics of football performance, such as technical skill. With a gradual transition between individual training outside the club and training at the club, muscles will be better prepared for high-intensity efforts. This way, muscle soreness, which is especially common at the start of the "reconstruction period," can be avoided. It also reduces the risk of injury, and players will be more motivated for intensive training. There is also a lower risk of mental and physical “overload”. From the start of the “reconstruction period,” it is important to prioritize high-intensity aerobic training. Then, about six weeks before the start of the season, speed training should begin, and for elite players, speed-endurance training should also be included.

Summary 

The pre-season period can be divided into a “maintenance period” and a “reconstruction period.” During the “maintenance period,” we should primarily perform medium-intensity aerobic training to ensure a good base of physical condition before the start of the “reconstruction period.” During the “reconstruction period,” players should have regular sessions of high-intensity aerobic training, speed training, and for elite players, speed-endurance training. After the first three weeks of the “reconstruction period,” the team should play games regularly, always at a high competitive level. Stages are recommended but should not be used with the main objective of increasing the physical capacity of the players.

Reference: 'Aerobic and Anaerobic Training in Football: Special Emphasis on Training of Youth Players (Fitness Training in Football)'