Pre-Season Football Training Plans That Actually Work

What Players Get Wrong About Pre-Season

Too many players treat pre-season like a punishment. Endless laps. Brutal double sessions. Sore for the sake of it.

But fatigue isn’t the goal—performance is. The truth is, most pre-season football training plans miss the mark. They push volume over quality, and ignore what really matters: speed, strength, sharpness, and injury-proofing before week one.

Pre-season isn’t about surviving. It’s about preparing to dominate.

Why ‘More Running’ Isn’t the Answer

We’ve all seen it. Teams hammer long-distance runs in the first two weeks. Players post 10k sessions on Strava like it’s the badge of readiness.

But football isn’t a distance sport—it’s a repeat sprint sport. What you need is:

• High-intensity interval conditioning

• Short burst acceleration

• Direction changes under fatigue

• Strength that holds up in contact

Overload the wrong energy system and you'll gas out by matchday—or worse, break down before the season begins.

The Right Way to Build Power, Speed, and Endurance

A smart pre-season football training plan builds in phases:

1. Base strength + mobility to rebuild post-off-season

2. Power development through explosive movement

3. Conditioning with the ball to match real demands

4. Speed and agility layered weekly for responsiveness

5. Recovery structure that keeps progress consistent

At CURVA, every player’s plan adapts to their position, goals, and calendar. Pre-season looks different for a 90-minute midfielder than it does for a super-sub winger.

How CURVA Adjusts for Your Match Schedule

Got friendlies lined up? Tournament early? Long pre-season block?

CURVA builds your plan around your real-life schedule. We adjust:

• Weekly loading to prevent early fatigue

• Strength work on lower-load weeks

• Mobility intensity when match demands spike

• Deloading phases ahead of key fixtures

You’re not guessing what to do each day—we guide every session, with video-led exercises and built-in tracking for progress and fatigue.

Case Study: 4 Weeks to Game-Ready

Here’s what a sample CURVA pre-season plan might look like for a 21-year-old centre-mid coming off an ankle sprain:

Week 1

• Focus: movement re-patterning, light strength, aerobic base

• Mobility: ankle and hip stability

• Conditioning: tempo runs + low-impact change of direction

Week 2

• Focus: eccentric strength (slowing down, decelerating)

• Conditioning: short interval sprints + shuttle drills

• Match prep: small-sided games, positional speed

Week 3

• Focus: maximal strength + plyometrics

• Conditioning: anaerobic threshold work

• Mobility: loaded flexibility for hips and hamstrings

Week 4

• Focus: power transfer to pitch

• Conditioning: match-speed drills, tactical responsiveness

• Load taper: reduce volume, maintain intensity before game day

Each phase evolves. Each block feeds into the next. It’s not random—it’s built to peak when it matters.

The Takeaway

Pre-season shouldn’t break you. It should build you.

With CURVA’s pre-season football training plans, you’re not guessing what to do or repeating outdated drills. You’re getting stronger, faster, more explosive—and staying fit while doing it.

Because when the whistle blows, you shouldn’t just be ready—you should be a level above.

Want to build your own pre-season plan with CURVA? Register for free and we’ll build it around your goals, your position, and your season start date. No guesswork. Just what works.